Roman FritzRoman Fritz

15th January 2019

session 2: chest + triceps

Deadstop incline smith presses

3 sets of 15, 2.5 plates


incline DB flys

25kg goal is at least 10 reps, if I can´t get 10 I switch to pressing the bells

As you can see, I went a little lighter on the presses to make sure my elbows stay in check and therefore I increased my weight on the flys. If I go heavy every session on those presses I´ll be back to square one with my tendinitis again very soon. These last couple sessions I had no pain at all and I plan on keeping it this way.


Superset of bodyweight dips / cable crossovers

3 sets to failure / 37,5 x 10 (rest/pause)

I´ve got to increase weight on the flys next time. Today I got 12, 10 and 10


DB pullovers

3 sets of 10, 50kg


Straight bar pushdown

3 sets of 10 (two forced negatives on the last two sets) 52,5kg


overhead rope

15 x 3 sets of 10-12 (2 second hold at the contraction point, go heavier as well)


Close grip pushups

3 sets to failure


100 reps of cable crunches 27,5kg