Roman FritzRoman Fritz

16th January 2019

calves + ham emphasize legs

Superset of legpress calves and seated 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


seated curls

67,5 x 3 sets of 10

Tried doing deadstop style like I´m doing my smith presses lately. Felt different but good. The fatigue seemed to be deeper…


cybex squat press, high foot stance

5 sets of 14 (rest/paused), 5 plates per side

my left knee hurt so I had to go lighter.



5 plates, 5×5


floor dumbbell curls

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


Dumbbell sumo squat

150 lbs x 3 sets of max reps