[Roman Fritz]

Pedro, in short: I don’t have a life other than bodybuilding. So, I wouldn’t know what else to do… haha

[Roman Fritz]

17th Dec. 2018

 

2. 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 / 8 –> 7 reps

 

Cybex Squat press

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

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

 

Barbell squat

140kg x 6, 5, 4 (super controlled eccentric, 2-3 second sit DEEP in the hole)

 

Heel elevated dumbbell squat

2 sets holding a 20kg dumbbell in each hand x 11, 10

Again, sit in the hole, control the eccentric, close stance and push through the toes

 

Finish off  with a DC stretch for quads immediately after the last set. Followed by a lower body stretching routine (future video).

[Roman Fritz]

17th Dec. 2018

 

1. Session:Back + Biceps 

 

reverse grip pullups / pulldowns:

6+4 partials / 6 x 150lbs

5+5 partials / 5 x 150lbs

 

Rope pullovers:

57,5kg x 11, 8, 7

 

Rack Deads.

5 x 5 200kg

 

Smith machine rows

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

 

Seated incline dumbbell curls

15kg x 11, 7+3+2 (rest pause)

 

Alternate dumbbell

20kg x 5+3+3 (rest pause)

 

Front double cable curls

15kg x 10, 10 (little cheat), 7+3 (rest pause)

 

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

[Roman Fritz]

Matt and I have set up my nutrition as follows:

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
Immediately upon waking:
Supplements with 1 liter of water: 3gr Himalayan salt, 15g Glutamin, 100mg Aspirin, 10gr Citrullin Malate, 1000mg himalaya arjuana, 1000mg Citrus Bergamot, 1200mg NAC

30 min after am Pills

Intra drink for session 1:
40g 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
100g carbs HBCD
35g EAA
20g PeptoPro
Creatine, L-Carnitine…
drink ½ of the intra when enter the gym. 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:
160 carbs rice cakes or rice
85 protein Flank OR Fillet Steak (fat trimmed)

1 Animal Omega (EFA Formula)

Intra drink for session 2:
100g 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
65 protein Flank OR Fillet Steak (fat trimmed)
4 Whole Eggs
1 Animal Omega (EFA Formula)

Meal 5: This meal can either be awake or mid sleep I dont care just get it in
60g Whey Isolate
100g Cream of rice
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]

Current split:
1.
AM Chest, Triceps
PM Calve, Hamstrings

2.
AM: Delts, Traps
PM: Back, Biceps

3.
AM: calves, quads
PM: off or start at chest, tris again

I’m training Monday through Friday twice a day. Saturday only once and Sunday is completely off.
Which is hard for me to do as I feel like crack addict experiencing withdrawals but if it’s going to make me better I’ll endure anything.

[Roman Fritz]

Danke euch, Jungs!
Ist natürlich klar, dass das Ganze hier auf Englisch ablaufen wird aber wir kriegen das schon hin.
Wenn was ist, fragt einfach.
Other than that, I’m looking forward to logging my training on here… let’s go!

[Author]

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