RomanFrenk Fitness

11/26/2025

A new edition to my gym!
This thing is solid!! And came with a a solid Carabiner for it!!

Stocked to be able to do rows, pull downs, triceps pushdowns etc in a much more comfortable way.

11/20/2025

🤣

11/19/2025

3 of the 4 working sets of my deadlift session on Tuesday.
Last three were 173lbs - 6/6/2 reps
About thee weeks ago I did one set of 1 rep of 173lbs and it sucked and felt bad.
Ive spent the last few weeks working on certain aspects and ques for the deadlift and the result in sets and numbers is good, considering I haven't deadlifted in like 7 years.
With that said I am not happy because there are a few things I need to keep working on which I will do with about 60% of the weight this weekend:

1: Better focus on bracing through the sets.
2: Butt is a bit to high and there are two things happening with that: A: Need to improve hip mobility B: Get in the habit of crown of the head to the ceiling which should help drop butt lower and that is a practice thing.
3: Pushing the world away rather then pulling with back.
4: Better lockout of the knees, rather arching back.

Step by step with a current goal to get to 220lbs deadlift for reps at around 160-165lbs.

11/18/2025

Trying to figure out how to get certain exercises in without having the machines for it, gotta be creative In a small space with limited equipment.
DB leg extension from an inclined bench seat. It works, not great and you really gotta focus on squeezing that DB and contracting both quads equally.
The other reason is work for me is because I'm bloody short, guess that's one of the benefits.🤣

10/28/2025

I decided to put my barbell deadlift session on Monday to make sure I get it in when I am most fresh and have no excuses.

I wanted to show the set before that but being old I forgot to press record lol, so all you get is one rep with the max weight I currently got at home (173lbs).

My current focus is re educating myself on conventional deadlift form which there are still some things I need to adjust such as setting shoulders (which I did in prep but then didn't execute on lift lol), hip height and pushing "the earth down" with my legs.
That last set (which was my 5th working set) felt good and was a comfortable easy lift compared to how it felt a few months back.

I also cannot drop the bar or lower it fast since I have neighbors so I have to make sure I lower the proper nice and easy which means slower progression with weight.

10/18/2025

I'm not much for social media as probably most people can see and know.
But It makes me very happy my daughter wants to participate even partially at 7 years old and do some of the workout with me :)

P.S. I apologize for my breathing hahaha just finished my lunges 🤣🤷

07/23/2025

My little home gym keeps evolving.
Added a half cage, added an adjustable kettlebell, pull up bands, extra set of exercise band and made more space.
I would like to add rings to my gym and eventually change to a full power rack or even a cable machine, though not sure i can fit a cable machine and not fall down through the floor to the neighbors 🤣

02/13/2025

My new updated small gym in my apartment.

Planning to add a small power rack that will allow me to do some squats, bench presses with a barbell as well as pull ups and a much easier set up for cables etc... :)

This used to be the living room, but I decided to use the dining room area as a new living room and game space for me and my daughter.
There's always a way to do something if you really want to, I don't have a wife that would complain about it, but if I had, I'd do it anyway which explains probably why I don't have a wife 😂😂😂😂

02/13/2025

https://romanfrenkfitness.com/

A small little landing page that includes the current pricing for your convenience. :)

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