Roman FritzRoman Fritz

17th January 2019

I only trained once today. Then went to sleep way earlier than normal. Stayed in bed for 14 hours…

Here´s the workout:

Back + Biceps:

reverse grip pullups / pulldowns:

5+x partials / 76,5kg x 4 –> 50kg x 10

5+x partials / 76,5kg x  –> 50kg x 7+3


Rope pullovers:

57,5kg 3 sets of 10 (rest/pause)


Smith machine rows

101kg x 10, 10, 10 little momentum to get 10 here, up one kg from last time! 🙂


dumbell rows one arm

50kg x 9, 7, 6


Lying incline dumbbell rows

21kg, 3 sets of 10


behind the neck pulldowns

62,5kg 3 sets of 10 (little cheating)


Seated incline dumbbell curls

15kg x 3 sets of 10 (rest pause)

almost lying flat here. Stretch is maximal


Alternate dumbbell

21kg x 3+3+3 (rest pause)


Front double cable curls

15,5kg x 10, 10, 10 (little cheat)


Rope hammers

28kg 3 sets of 12

Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…

100 reps of cable crunch 27,5kg