Roman FritzRoman Fritz

21st January 2019

session 2: Back + Biceps:

reverse grip pullups / pulldowns:

5+x partials / 58,5 x 10

5+x partials / 58,5 x 7+3 (rest/pause)


Rope pullovers:

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

I pulled my rear delt a little and for some reason this hurt today at the peak contraction point.


Smith machine rows

105kg x 10, 10, 10 little momentum to get 10. Again! Progress!


dumbell rows one arm

50kg x 10, 8, 6


Lying incline dumbbell rows

21kg, 3 sets of 12


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 5+3+3 (rest pause)


Front double cable curls

15kg x 12, 10, 10 (little cheat)


reverse grip cable straight bar curl

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