Roman FritzRoman Fritz

February 8th 2019

My hips feels way better. It´s still a little tender right inside the joint but the pain isn´t constant and it also doesn´t radiate down into my lower legs anymore. I guess everything sits back where it is supposed to be and the only thing that´s left is a little inflammation.

That being said I trained legs very satisfyingly. I know I´m going to be damn sore exactly where I want to be tomorrow 🙂 However, I had to go a little lighter and be very cautious with my motions.

calves and legs:

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

constant reps (no Deadstop)


Smith Squat (heel elevated 5cm)

5 sets of 10 – 2 plates (complete stop in the hole, no bungee cording)


single leg extensions – 5 x 15 (switch legs non stop)


floor dumbbell curls – 25kg x 6 (rest/pause), 5 sets

superset with

smith machine stiff leg deads – 3 plates x 10


Adductors – 5 x 10reps