[Roman Fritz]

24th Dec. 2018

 

2. Session:Back + Biceps

 

reverse grip pullups / pulldowns:

6+4 partials / 6 x 76,5kg strip to 49,5kg x 6

5+5 partials / 5 x 76,5kg strip to 49,5 x 6+4 rest/pause

 

Rope pullovers:

57,5kg x 11, 8, 7

 

Rack Deads.

5 x 5 206kg

 

Smith machine rows

85kg x 11, 10, 10 (little momentum to get 10 here)

 

Seated incline dumbbell curls

15kg x 12, 7+5, 6+4+2 (rest pause)

 

Alternate dumbbell

20kg x 4+3+3 (rest pause)

 

Front double cable curls

15kg x 10, 10 (little cheat), 6+4 (rest pause)

 

Rope hammers

27,5kg 3 sets of 10-12

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

[Roman Fritz]

24th Dec. 2018

1. session: Traps + Delts

Barbell Shrugs

worke dup to 2 heavy sets of 180kg x 9, 7 strip down to 140kg x 5

 

Upright cable rows

35kg x 15, 13+2, 11+4 with a little cheat

 

behind the neck smith press

80kg x 9, 7, 6 strip to 60kg x 6

 

side dumbbell raises

25kg x 11, strip set: 25 x 8+2, 20 x 6+4, 15 x 10

 

rear delt incline dumbbells 20kg 3 sets of minimum 10 (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!

[Roman Fritz]

Ok… Offday…

Nothing much to say… I got a 2 hour therapy session in. That´s it.

Other than that I ate and watched True Lies. I´m ordered to have a cheatmeal as well. Last night Iain pressured me into Mc Donald´s. I feel like pizza tonight. Tomato sauce, mozzarella cheese, ham and mushrooms. Let´s see if I can crack 260 by tomorrow morning…

[Roman Fritz]

My shoulders grow by themselves. Sometimes I skip them and do something that actually needs stimulation to grow instead.

[Roman Fritz]

22nd Dec. 2018

As scheduled and ordered my Matt, Saturday I´m only training once. So, I made it a really tough one!

 

1. and only 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 180kg

 

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!

[Roman Fritz]

21st Dec. 2018

 

2. session: Chest + Triceps

 

Incl. Smith

3 Sets, 85kg (not counting the bar) of 15 reps rest/paused (15, 10+5, 9+6)

FUCK that tendinitis! I´m waaay better! Was able to increase weight yet again! Win! 🙂

 

Dumbbell pullovers

45kg x 11, 8+3, 7+4 rest/pause

 

Superset of bodyweight dips / cable crossovers

3 sets to failure / 37,5 x 10 (rest/pause)

 

Straight bar pushdown

52,5kg x 21, 17+4, 16+4 rest/pause

 

 

overhead rope

17,5 x 11, 10+1, 9+2 (little cheat)

 

Close grip pushups, feet elevated

3 sets to failure

 

3 sets of crunches to failure

 

[Roman Fritz]

21st Dec. 2018

1. session: calves + quads

 

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 leg curls (Cybex)

2 strip sets of  58kg –> 40kg

11 –> 10 reps / 10 –> 10 reps

 

Cybex Squat press

5 plates per side x 100 reps (rest/pause)

7 plates + 2,5kg per side x 21, 20, 16+4 (rest /pause) super controlled eccentrics, closer stance for sweep

 

Smith squat squat close stance

80kg GVT 10 x 10 (super controlled eccentric, 1 second sit DEEP in the hole)

Finish off  with a DC stretch for quads immediately after the last set.

 

Lying dumbbell curl on the floor

5 sets of 6 reps in a cluster with a 20kg dumbbell (30 breaths rest in between clusters)

control the eccentric, knees touching all the way, squeeze the adductors

 

Followed by a lower body stretching routine (future video).

[Roman Fritz]

1. and only session:  back + biceps

reverse grip pullups / pulldowns:

5+5 partials / 6 x 76,5kg

5+5 partials / 5 x 76,5kg strip to 49,5kg x 10 reps with a little cheat at the end

 

Rope pullovers:

57,5kg x 3 sets of 10 using rest/pause (8+2, 7+3, 6+4)

Loaded DC stretch of the chinup bar

 

Rack Deads.

5 x 5 202,5kg

 

Smith machine rows

90kg x 11, 10, 10 (little momentum to get 10 here)

 

Seated incline dumbbell curls

15kg x 12, 7+4+2, 6+3+3 (rest pause)

 

Alternate dumbbell

20kg x 4+3+3 (rest pause)

 

Front double cable curls

15kg x 8+2, 7+3 (little cheat), 7+3 (rest pause)

Rope hammer curls

2 sets 27,5kg x 11, 10 little cheat for the last 2 on each

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

 

[Roman Fritz]

20th Dec. 2018

Today was really strange.

Yesterday night Matt made a couple major changes to my diet and I was freaking excited taking things to the next level. We have been working together for 10 days now and things are clicking already. I had an initial bump in bodyweight after 3 days of 6 pounds (252 – 258) and now my morning weight has settled at 255.5 for the last 6.

With that in mind Matt made changes to the program in order for me to keep gaining weight. As you can see below he increased carbs, protein and a little fat (2 extra eggs for meal 4).

I prepared all my meals and got to bed, looking forward to today…  (Side note: I got to bed at 4:00am and get up at 11:00am) Well, as I got up for my meal 5 halfway through the night (8:00am) I forgot my phone in the kitchen.  I didn´t have an alarm clock and I overslept all the way till 6:00pm!!!

???? I probably needed it!

I´ll only train once today and pick up at meal three after my workout.

 

Any issues with consuming the meals take
1 – Betaine HCL Capsule prior to each meal
1 – Zinc Carnosine tab prior to every other meal

 

No breakfast

Supplements with 1 liter of water: 3gr Himalayan salt, 15g Glutamin, dont need curcumin here, 100mg Aspirin, 10gr Citrullin Malate, 1000mg himalaya arjuana, 1000mg Citrus Bergamot, 1200mg NAC
30 min after am Pills

Intra drink for session 1:
65g carbs from Jasmine Rice, White Organic Bread, Rice Cakes
20g of Honey (measure)
5-6 shakes of pink salt
have the above then begin to drink your shake
120g carbs
35g EAA
20g PeptoPro
Creatine, L-Carnitine…
when enter gym ½ of the intra. Rest during training…

Meal 1 (post training):

200 carbs low fat pancakes + rice cakes
75 protein egg whites

Supplements: 1 Animal Pak, 2 Animal Flex (Joint Formula), 50mg Zink Chelate, 400mg Iodine, 800mg Chromium, 3 Tabs Liv52, 400mg Curcumin (Life Extension), 5g Chlorella, 5g Spirulina, 1g Magnesium, 3gr Vitamin C, 5000iu VitD, 1g Astragalus
15g EAA between meals

Meal 2:
200 carbs rice cakes or rice
85 protein Flank OR Fillet Steak (fat trimmed)

1 Animal Omega (EFA Formula)
Intra drink for session 2:
120g carbs
35g EAA
20g PeptoPro
Creatine, L-Carnitine…
3gr Himalayan salt, 15g Glutamin

 

Meal 3:

200 carbs low fat pancakes + rice cakes
75 protein egg whites

Supplements: 1 Animal Pak, 2 Animal Flex (Joint Formula), 50mg Zink Chelate, 400mg Iodine, 800mg Chromium, 3 Tabs Liv52, 400mg Curcumin (Life Extension), 5g Chlorella, 5g Spirulina, 1g Magnesium, 3gr Vitamin C, 5000iu VitD, 1g Astragalus

15g EAA between meals
10g psyllium husk fiber

Meal 4: + 10mg Lisinopril

160 carbs rice cakes or rice
50 protein Flank OR Fillet Steak (fat trimmed)
6 Whole Eggs
1 Animal Omega (EFA Formula)

Meal 5: mid sleep
60g Whey Isolate
160g Carbs from Cereal
20g Almond Butter

**** On Saturday and Sunday Night I want you to have a Large cheat meal of choice. Sushi, pizza ect

—>sleep

[Roman Fritz]

19th Dec. 2018

 

2. session: calves + hamstring focused legs

 

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)

2 strip sets of  60,3kg –> 42,3kg

10 –> 10 reps / 7 –> 9 reps

 

Cybex Squat press

WIDE stance, lower platform as low as possible

5 sets in a “cluster” (30 breaths of rest in between sets) 5 plates per side x 20 (rest/pause),

 

Wide stance DEEP Squat on the smith

GVT (German Volume Training) 10 sets of 10, 2 plates per side

Yes, I´m German and YES GVT works!

 

Lying dumbbell curls

1 set in a 5 split cluster of 6 reps, 20kg (30 breaths rest in between clusters)

 

Stretch deliberately afterwards!

[Roman Fritz]

19th Dec. 2018

1. session: Chest + Triceps

 

Incl. Smith

3 Sets, 82,5kg (not counting the bar) of 15 reps rest/paused (15, 11+4, 8+7)

I have elbow tendinitis. Therefore I have to go lighter, super strict and slow on those presses. I feel like this doesn´t stimulate my pecs all the way down into the deep fiber. To make up for that I do  an extra set. However, I´m already seeing progress as far as pain and strength I´m almost pain free after a couple therapy sessions and I´m up 2,5kg in load from my last session.

 

Dumbbell pullovers

45kg x 11, 8+3 rest/pause

 

Superset of bodyweight dips / cable crossovers

3 sets to failure / 37,5 x 8-12

 

Straight bar pushdown

52,5kg x 20, 16+5, 15+5 rest/pause

same issue as on the incline press

 

overhead rope

17,5 x 11, 10, 9+2 (little cheat)

 

Close grip pushups

3 sets to failure

 

3 sets of crunches to failure

 

[Roman Fritz]

18th Dec. 2018

 

2. 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

2 sets 42,5kg x 8+4, 6+4

Too failure with toes pointed, then extend your foot (involves the Gastrocnemius) and hit failure again

 

Vertical leg press

WIDE stance, lower platform as low as possible without blowing out your lower lumbar.

2 sets, 4 plates per side x 20 (rest/pause)

 

Stiff leg deads on the smith

2 heavy sets, 180kg x 11, 8

 

Lying dumbbell curls

2 sets, 25kg x 10, 7+3 (rest/pause)

 

Superset abductor/adductor machine

3 sets each of 10-15 reps

 

Stretch deliberately afterwards!

[Roman Fritz]

That´s right, Nick.
Good having you here!

[Roman Fritz]

18th Dec. 2018

 

1. session: Chest + Triceps

 

Incl. Smith

3 Sets, 82,5kg (not counting the bar) of 15 reps rest/paused (15, 11+4, 8+7)

I have elbow tendinitis. Therefore I have to go lighter, super strict and slow on those presses. I feel like this doesn´t stimulate my pecs all the way down into the deep fiber. To make up for that I do  an extra set. However, I´m already seeing progress as far as pain and strength I´m almost pain free after a couple therapy sessions and I´m up 2,5kg in load from my last session.

 

Dumbbell pullovers

45kg x 11, 8+3 rest/pause

 

Superset of bodyweight dips / cable crossovers

3 sets to failure / 37,5 x 8-12

 

Straight bar pushdown

52,5kg x 20, 16+5, 15+5 rest/pause

same issue as on the incline press

 

overhead rope

17,5 x 11, 10, 9+2 (little cheat)

 

Close grip pushups

3 sets to failure

 

3 sets of crunches to failure

 

[Roman Fritz]

Jordan, I just signed up because Matt said there’s unlimited free apple pie…

[Author]

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