RomanFrenk Fitness

04/23/2026

😂

04/10/2026

Ive been fortunate that the effort of both households rubs off well on my daughter and she enjoys healthy food as much as other things. A little dinner form yesterday.
I don't believe preventing your child from trying different foods is the way to go, i try to teach her self control and the ability to understand that if she had x amount of less healthy food over some period of time she needs to make the decision for healthier choices.
Allowing your child to try foods and saying no aren't the same things for me, I do say no at times but it depends on a few factors and if specific food makes her unwell.

On my part I also try on different occasions to present the food in a bit more fun or colorful way that creates perhaps not amusement but a bit of a draw to eat it, as a child she is drawing to colorful things and foods and I try to replicate it with healthier choices.

Also helps if you cook well, which I believe I do 🤣.

03/01/2026

By the end of this coming 4 week block I should be almost maxing out the weight on my DB's for shoulders.
Need to consider purchasing new adjustable dbs that go to 80Lbs.

03/01/2026

21:43... Late workout, but had to get the last workout of the week since I didn't do it yesterday.

02/25/2026

Another week started, 2nd workout.
This week a couple of increases in weight, I did forget I wrote 10 reps for my sets last time and did 12 so overall less total weight lifted but main goal was to increase the weight on some exercises and keep on others while focusing on tempo I set for myself.

Normally when I workout I make notes for myself how a specific exercise felt that day, if something hurt, if I just struggled with the tempo and proper muscle mind connection etc eyc and then I try to
A: Solve the issue if I was feeling some discomfort, during some rest and recovery session
B: On the following week workout keep the weight and see how it feels then, if it feels better then previous week, then ive earned the right to increase the weight.

As someone who has to put food on the table with physical labour, be it my main job or as a trainer, I am probably more cautious at times then I should be, but better slow and progressing then injured and sitting on the ass.

02/23/2026

https://www.facebook.com/share/p/1AXwjXbRNG/

😂😂

02/18/2026

A new app that I discovered which I will be using with my online clients.
The plan I built myself says 13 weeks due to added de-load week after I reach the last stage of heavier weights and low reps.
Normally I build workouts in 4 - 12 week blocks.

I'm happy that I completed today's workout with only 4H of sleep...
I might have went on a connecting lost relatives binge 🤣🤣🤣

At first I thought the app called me a Shrek and I was slightly insulted but then I read what it said 🤣

Actually a very solid app considering it's one developer, still a lot to develop on it but overall works better and so much more user friendly then some apps I paid for.

Now, finish my post workout - creatine/glutamine and a bit of carbs and the.
Chicken and salad.

02/17/2026

A little post workout...
Nothing crazy for dinner, depends on the day and time might have been a bit more protein and a bit of sweet potatoes.

02/03/2026

Finally got my hands on a full size barbell and another 50lbs of plates, bringing the total I got to 240 LBS!
Perfect!

01/20/2026

It's been a long day today at my main job (main job for the moment) and my front delts are a bit burned out, but today is workout day!
Gonna still do my chest and biceps but gonna lower the volume a bit via reduction of weight and removing few sets by removing 1 exercise from my chest.

Something is always better then nothing, you don't have to throw the whole workout into the bin, you can make adjustments based on overall feeling.
There are days you should push yourself, but you have to be mindful especially if your job is physical and puts food on the table.

01/13/2026

Kiddo approved.
Bell peppers, carrots, broccoli, ground beef and rice with some soy sauce, I always try to keep it simple and cook for a few days to open up more time for myself.
It's been. A lot easier on my own, rice and chicken, rice and beef, rice and rice... Gotta be more creative nowadays.
Probably should post more training videos 🤣

01/07/2026

A little bit of basic home "cooking" :)
Didn't realize until now that it looks like two yes with a mouth sticking out tongue lol.