Roman FritzRoman Fritz

31st January 2019

Been to the Chiropractor today. He popped everything back in place. Apparently my hips have been way out of line for a longer period of time and this has now translated into my knee… I feel better now. I hope that was what caused my issues and it´s fixed now. Just let the inflammation go down and everything is good… I really hope so…

Back + Biceps:

reverse grip pullups / pulldowns:

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

5+x partials / 76,5kg x 4  –> 50kg x 6+4


Rope pullovers:

58kg 3 sets of 10 (rest/pause)


Smith machine rows

120kg x 10, 10, 10


dumbell rows one arm

50kg x 10, 8, 7


Lying incline dumbbell rows

25kg, 3 sets of 10


Rack Deads

5 plates + 0,5kg, 5 x 5


Seated incline dumbbell curls

15,5kg x 3 sets of 10 (rest pause)


Alternate dumbbell

21kg x 4+3+3 (rest pause)


Front double cable curls

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


reverse straight bar cable

33kg 3 sets of 10

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

100 reps of cable crunch 27,5kg