Roman FritzRoman Fritz

23rd January 2019

session 1: calves + 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 (Cybex)

67,5 x 3 sets of 10 strip on last set 50kg x 10

Deadstop reps…


Smith Squat

5 sets of 6 – 4 plates

Fun fact: Going heavy like that doesn´t hurt my knee. While the 1 and 2 plate warmups do. I might just skip those all together and start with 3…


single leg extensions

3 x 10-15, switching legs non stop


regular Deads

5 plates – 5 x 5


floor dumbbell curls

25kg cluster set of 5 x 6 reps, 20 breaths of rest between clusters