[Roman Fritz]

Warum schreibst Du denn nicht auf Deutsch?

[Roman Fritz]

13t  May 2109

Calves + Delts (video of this is going to be on the site this week)

 

Standing calves – 5 x 15 (rest/pause)

 

Standing military presses – 5 x 15 (r/p)

superset

seated machine press – 5 x 15 (r/p)

 

side laterals – stripset x 5 – 10, 10, 10 (r/p)

 

rear incline laterals – 5 x 15 (partials)

triset

rear cable laterals – 5 x 20

triset

wide grip pulldowns – 5 x 15 (cheat)

 

DB Shrugs – 5 x max reps

[Roman Fritz]

11th May 2019

Calves + Chest

 

seated calves – 5 x 10 (rest/pause)

superset

45 degree leg press – 5 x 20 (r/p)

 

incline barbell press – 5 x 6 reps

superset

incline machine – 5 x 20 (r/p) – last set stripped 20 – 20 – 20

 

Dips – bodyweight x max.

superset

cable crossovers – 5 x 10

 

DB pullovers – 5 x10

 

flat machine press – 5 x 20 (r/p) – last set stripped 20 – 10 – 10

+ Abs

[Roman Fritz]

1oth May 2019

All right! My knee pain is almost almost gone and I can train properly again.

Here´s what I did today:

 

Legs:

-10 minutes of warm up on the bike-

45 degree leg press – 5 plates per side – 10 sets of 50 reps (that´s all I did for quads)

 

lying curls – 52,5kg – 5 x 10  (rest/pause)

superset

RDL dumbbells – 60kg – max. reps

 

single standing curls – 35kg – 5 x 10-12 (non stop)

 

Hamstring hyperextensions – 5 x max reps

 

Add/Abd superset – 5 x 20

–> Stretching

[Roman Fritz]

The last 3 days I have been traveling. I´ve visited Hamburg which is a city in the far north of Germany.

Why? I´m not longer with Animal anymore. As of May 1st I´m sponsored by a German supplement company called ESN.

I have been training while in Hamburg but going to a different gym and conditions not being optimal I haven´t logged those workouts.

I´ll be back tomorrow keeping you updated on my journey…

[Roman Fritz]

May 6th 2019

Back + Biceps

 

UG pullups – bodyweight – 5 x 10 (partials)

triset

UG pulldowns – 5 x 67,5 kg – 10 (rest/pause)

triset

Rope pullovers – 52,5 – 5 x 10 (rest/pause)

 

Smith OG rows – 2.5 plates – 5 x 15 (r/p)

superset

incline bench rows – 25kg – 5 x 10

 

wide pullups – bodyweight – 5 x 10 (partials)

superset

neck pulldowns – 67,5 – 5 x 10 (cheated)

 

Giant set x 3×10 reps:

incline dumbbell curls

double bicep curls

alternate dumbbell curls

reverse cable curls

+forearms +abs

[Roman Fritz]

I promised myself I´m not going back to Vegas as a tourist. I´ll either go there to compete in the Mr. Olympia or I´m not going at all. Ever again.

 

Regarding your second post. I just got home from the gym. Starting weight this morning was 237 (107.5kg). From here on out the only way is up. Thank you for the back up, buddy.

[Roman Fritz]

Haha Nick, yes that´s exactly the goal!

[Roman Fritz]

25th April 2019

calves + delts + traps

 

standing military press – 5 x 10 (r/p)

superset

seated machine press – 5 x 20 (r/p)

 

side db raises – 5 drop sets of 10, 10, 10

 

rear incline bench raises – 5 x 15

triset

rear cable – 5 x 20

triset

super wide grip pulldowns – 5 x 15

 

Db Shrugs – 5 x max reps with heaviest bells at the gym (140s)

+ Abs + stretching

[Roman Fritz]

24th April 2019

calves + chest

 

standing calves – 5 x 15 (rest/pause)

 

incline smith presses – 5 x 20 (r/p – last set 3x drop)

superset

incline DB flys – 5 x 10 (if fail at less than 10 press dumbbells)

 

Dips – 5 x max.

superset

cable cross – 5 x 10-15

 

pullovers – 5 x 12

superset

flat machine presses – 5 x 10 (r/p – last set 1 x drop)

–>DC stretch immediately after last set + 3 sets of Abs

 

[Roman Fritz]

23rd April 2019

 

calves + legs

 

seated calves – 5 x 10 (rest/pause)

superset

legpress calves – 5 x 20 (rest/pause)

 

lying curls – 5 strip sets of 10 + 10

superset

DB RDLs – 5 x 5-8

 

vert. leg press – 5 x 20

 

single leg curls – 5 x 12 (non stop left/right)

 

Add/Abd superset – 3 x 20 each

[Roman Fritz]

22nd April 2019

calves + back

 

standing calves – 5 x 15 (rest/pause)

 

underhand pullups – 5 x 10 (partials)

superset

underhand pulldowns – 5 x 10 (r/p)

 

barbell row – 5 x 8-12

superset

supp. Tbar – 5 x 10 (r/p)

 

close grip pullup – 5 x 10 (partials)

superset

close grip pulldowns – 5 x 20 (r/p)

 

Rope pullovers – 5 x 15

[Roman Fritz]

19th April 2019

calves + delts + traps

 

standing military press – 5 x 10 (r/p)

superset

seated machine press – 5 x 20 (r/p)

 

side db raises – 5 drop sets of 10, 10, 10

 

rear incline bench raises – 5 x 15

triset

rear cable – 5 x 20

triset

super wide grip pulldowns – 5 x 15

 

Db Shrugs – 5 x max reps with heaviest bells at the gym (140s)

+ Abs + stretching

[Roman Fritz]

18th April 2019

calves + chest

 

seated calves – 5 x 10 (r/p)

 

incline machine presses – 5 x 20 (r/p – last set 3x drop)

superset

incline DB flys – 5 x 10 (if fail at less than 10 press dumbbells)

 

Dips – 5 x max.

superset

cable cross – 5 x 10-15

 

pullovers – 5 x 12

superset

flat machine presses – 5 x 10 (r/p – last set 1 x drop)

–>DC stretch immediately after last set + 3 sets of Abs

[Roman Fritz]

17th April 2019

calves + hamstrings

 

seated calves – 5 x 10 (rest/pause)

superset

legpress calves – 5 x 20 (rest/pause)

+1 set of tibialis raises to failure

 

lying curls – 5 strip sets of 10 +10

 

DB RDL – 5 sets of 5-10

 

single leg curls – 5 x 10-12 (switch legs non stop)

 

Add/Abd superset – 3×20 each

–> stretching

[Author]

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