Roman FritzRoman Fritz

calves + legs

30th January 2019

session 1: calves + hams

Matt and I decided that I should lay off quads for a while so I only did hamstrings and calves. Honestly, I´m pretty depressed about that.


Superset of legpress calves and standing 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…


stiff legged dumbbell deads – 60kg x 6-12

5 supersets with

seated curls – 50kg x 20 (rest/pause)


lying dumbbell curls – 21kg x max.

superset with

regular Deads off the floor – 5 x 5 with 5 plates per side


Glute bridges

2 plates – 5 sets to failure