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Matt and I had a war council yesterday night. The fact that he actually truly cares is unbelievably motivating. Also, he challenges my opinions and ways of doing things, which I love. Anybody else I have ever talked to, with maybe one or two exceptions, were all just telling me how great I am and awesome I look. That´s nice to hear but it doesn´t help my get better…
We decided in adjusting my training to a more sane level. That means no more 100 rep rest/pause sets, no more triple drops and no other ludicrous intensifiers of that sort. Straight sets to failure, 6-12 reps, maybe 15 on legs. That´s it.
Side note: I´m good friends with Jason Huh and he has this rule: “The magic number is 10” Which actually is exactly the center of our newly set rep range.
Also, I think I might here and there start giving arms their own separate workout. Therefore train back and chest by themselves. That will keep the sessions shorter, less energy demanding and also more intense.
That being said:
1st January 2019
Session 1: back
reverse grip pullups / pulldowns:
6+x partials / 58,5kg x 9
5+x partials / 58,8kg x 8
Rope pullovers:
52,5kg 3 sets of 10
Like I said last time I went heavier here. Although I had to use a little momentum to get 10 on each, I did a good job keeping the stretch/squeeze sensation throughout the whole set.
Smith machine rows
90kg x 11, 10, 10 (little momentum to get 10 here)
One arm dumbbell rows
50kg x 10, 8, 7
Lying incline dumbbell rows
20kg, 3 sets of 12
I am really weak in the fully contracted position, where my elbows are all the way back. So, that´s what I´m focusing on here. Once I get stronger back there, my back will be thicker.
Rack Deads.
5 x 5 210kg
10lbs increase in weight! Yes!
“If he fails”… We are NOT going to.
I summarized the result of our conversation in the post below.
I can´t even put into words how excited I am. This will be THE year.
Matt and I are currently working on making a few changes to my training routine. Until then consider the log “Under Construction”. Don´t worry. This isn´t going to take weeks. Probably by tomorrow you´ll get daily workout routines again.
If you´re curious about my current status head over to my IG account @RomanFritz and check out my latest update pictures.
For today, HAPPY NEW YEAR to all of you following. 365 chances to be the best you coming up for each and every one of you in 2019! Make them all count! Good luck and god bless!
29th Dec. 2018
Since it´s Saturday I´m only training once today.
That being said, I have done this exact same back workout for a while now and I see it has made my back quite a bit better. I can feel my lats have gotten thicker and my strength has gone up as well. I´ll just keep rolling with it…
Back + Biceps
reverse grip pullups / pulldowns:
6+5 partials / 6 x 76,5kg strip to 58,5kg x 5
5+5 partials / 5 x 76,5kg strip to 58,8kg 6+4 rest/pause
Rope pullovers:
47,5kg 3 sets of 10
I purposely went a little lighter here to get a real deep stretch/squeeze feeling. Achieved. Next time I´ll go up to 50kg and keep that feeling going…
Rack Deads.
5 x 5 206,5kg
Smith machine rows
90kg x 10, 10, 10 (little momentum to get 10 here)
Seated incline dumbbell curls
15kg x 12, 8+5, 7+4+2 (rest pause)
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15kg x 10, 10, 10 (little cheat)
Rope hammers
27,5kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
28th Dec. 2018
2. session: Traps + Delts
Barbell Shrugsworked up to 2 heavy sets of 180kg x 10, 8 strip down to 140kg x 5 –> 100kg x 8 –> 60kg x 10
Upright cable rows
37,5kg x 3 sets of 12 with a little cheat
behind the neck smith press
80kg x 10, 8, 6 strip to 60kg x 8
side dumbbell raises
GVT 20kg 10 sets of 11
rear delt incline dumbbells 17,5kg
5 sets of minimum 15 (do partials if you can´t get 10 full reps)
superset with
rear delt cables 15kg x 10-12
machine presses
3 sets of 20+ rest paused (this should really be tough. Example: 16+4, 13+5+3, 11+5+4)
DC behind the back stretch immediately after the last set!
28th Dec. 2018
- session: calves + hamstrings
Superset of standing 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
Lying leg curls
3 sets of 20 reps total 42,5kg
Too failure with toes pointed, then extend your foot (involves the Gastrocnemius) and keep going till 20 reps are completed (might have to cheat a bit or rest). Increase weight if you are able to do 10 or more reps with toes pointed on the first set of the three.
Vertical leg press
WIDE stance, lower platform as low as possible without blowing out your lower lumbar.
GVT 4 plates per side 10×10
Stiff leg deads on the smith
6×6 using 150kg
supersetted with
lying on the floor dumbbell curls
6-10 reps x 20kg
single standing curls
3 sets each leg to failure. Do not rest in between legs. Just go back and forth till all 6 sets are done. Pick a weight that makes you fail at 10-12 on the first set.
Superset abductor/adductor machine
3 sets each of 20 reps
Stretch deliberately afterwards!
27th Dec. 2018
- session: Delts + Traps
superset: dumbbell shrugs – upright cable rows (med. grip)
5 x 60kg x 10 (partials necessary) – 35kg x 15 (rest/pause, never let go of the bar)
very high incline smith press
2 plates per side, 5 sets of 15 (rest/paused)
My fucking elbow tendinitis is kicking in again. I´d love to go 3 plates per side and do only 2-3 sets of real overload failure but I have to preexhaust the muscle with a couple lighter sets first to get at least some sort of stimulus…
side dumbbell raises
GVT 20kg
rear delts lying on 30 degree incline bench
17,5kg 3 sets of 15
superset with
behind neck smith press
1 plate per side –> rep out
DC stretch immediately after last set!
For delts the more I make them burn and pumped the better they grow.
26th Dec. 2018
Again, just like last week I slept in until I actually wanted to get up. No alarm clock. Therefore I am only going to train once a day today. It´s funny, I never took rest days and now that Matt has made me take some I actually feel how they are beneficial. I´m less tired, strength is going up a bit and I feel even more motivated in the gym…
I did legs today 2 exercises for calves, 2 quads and 2 hams. But trust me, I hammered myself into the ground. That was really high volume, I know… sometimes I can´t help myself…
25th Dec. 2018
Had to go ham focused today in order to give my knees a little break.
1. session: calves + legs (ham focus)
Superset of leg press 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 leg curls (Cybex)
5 strip sets 60,3kg – 42,3kg
10 – 10 each (rest/pause if needed)
Cybex Squat press (feet shoulder width)
5 plates per side: rest pause set of 100
7 plates per side: 10 sets of 20 (rest/pause if needed, as little rest as possible between sets of 20)
Smith Squat (feet “comfortable” width apart)
2 plates per side: GVT 10 sets of 10 (same as above)
DC stretch immediately after last set (this should hurt worse than the whole damn workout!)
Lying on the floor dumbbell curls
20kg cluster set of 5×6 reps (20 breaths rest in between clusters)
Followed by a lower body stretching routine and foam rolling
25th Dec. 2018
2. session: Chest + Triceps
Incl. Smith
3 Sets, 90kg (not counting the bar) of 15 reps rest/paused (15, 11+4, 10+5)
Was able to increase weight yet again!
Dumbbell pullovers
45kg x 10, 8+3, 7+4 rest/pause
Superset of bodyweight dips / cable crossovers
3 sets to failure / 37,5 x 10 (rest/pause)
close grip smith press
80kg 3 sets of 15 rest/pause
Straight bar pushdown
52,5kg x 16+4, 15+5, 16+4 rest/pause
overhead rope
17,5 x 11, 10+1, 9+2 (little cheat)
3 sets of crunches to failure
25th Dec. 2018
Had to go ham focused today in order to give my knees a little break.
1. session: calves + legs (ham focus)
Superset of standing 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 leg curls (TechnoGym)
3 sets of 20 reps 40kg rest paused
45 degree leg press (Hammer Strength)
9 plates per side 5 sets of 20 (rest /pause) super controlled eccentrics, closer stance for sweep
Regular Deadlifts
5×5 205kg
single led curl (Hammer Strength)
cluster set 5 x 10, 15kg
Add/Abd superset
70kg 3 sets of 20 (no rest in between sets at all)
Finish off with a DC stretch for quads immediately after the last set. Followed by a lower body stretching routine.
