Roman FritzRoman Fritz

15th January 2019

session 1: calves + quad emphasize legs


Superset of legpress calves and standing calves

5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch.

Just so you know, I´m not doing the same weight on this every time. I´m gradually adding weight, even if it´s just small increments (0,5kg) to both exercises.


Seated leg curls (Cybex)

3 sets of 10 reps 76,5kg (rest/pause) partials to absolute failure on the last one. Strip to 49,5kg for another 10 on the last one.


Cybex Squat press

5 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. My knee didn´t hurt at all. So, I can go heavier again…


smith squat (comfortable stance)

4 plates per side

…and I did! worked up to 3 sets with 4 plates!!! 9, 6 and 6 reps

felt great!

Followed this up with a DC stretch


lying DB curls on the floor

one cluster set of 5 x 6 reps, 20 breaths of rest between clusters, 20kg


Followed by a lower body stretching routine…