RomanFrenk Fitness

RomanFrenk Fitness Helping beginners & those returning to fitness take their first steps toward a healthier life. Step-by-step guidance for lasting results.

Flexible programs for busy schedules! Together, we can make a healthy you! 💪 The training is done via online sessions. In person appointments only available at specific areas and times and are subject to higher rates.

12/29/2025

A few extra exercises that would be more comfortable to perform annndddd... Progressive overload.

There's a few more different ways to set that up and I'll try em all.
This is until the point I decided to get a full power rack with a built in pulley system and lat pull down.

More new stuff for the gym!!!! FB doesn't let ya do a pic and video upload same time... Maybe in 2026 lol.
12/29/2025

More new stuff for the gym!!!!
FB doesn't let ya do a pic and video upload same time... Maybe in 2026 lol.

Xmas dinner :)
12/25/2025

Xmas dinner :)

12/19/2025

Trying to give a good example and I'm very happy she wants to join without me saying anything.

I will be honest she is the star here and I am barely surviving... Kept the video short with a couple of sets less, but... It's a bit under 100lbs and I was absolutely dying.
I dunno if it's the fact I've been super sick for a week and then kiddo was sick with 39+ fever and that on top of lack of sleep and everything, that day felt like it was over 200lbs on that bar!
Either way I'm just happy I got a workout in when all I wanted was to crawl in a hole and sleep lol.

Some home cooking, except the soup, the soup is from Tim's but it's really good lol, even sick kiddo approves.Trying you...
12/14/2025

Some home cooking, except the soup, the soup is from Tim's but it's really good lol, even sick kiddo approves.

Trying your best to cook at home is one of the best ways to progress in your goal.
Obviously you can do it eating outside if done a proper fashion, but if you trying to limit expenses, home is the way to go.

I can't believe that's not something I thought about all this time... Got the idea from a cool equipment reviewing chann...
12/10/2025

I can't believe that's not something I thought about all this time... Got the idea from a cool equipment reviewing channel called Gluck's Gym.

Magnetic hooks!!! I will add a couple of more Magnetic things to my gym to help with organizing while maintaining a small foot print since I have very minimal space!
There's more things that I plan to add and adjust in the near future.

Apologies for not being consistent with videos, it is my main struggle with social media :(
This week will probably have no recent videos since I have a pretty bad flu, but I will edit and post previous weeks bench video.

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, ...
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.

My little home gym keeps evolving. Added a half cage, added an adjustable kettlebell, pull up bands, extra set of exerci...
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 🤣

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Saint-Constant, QC
J5A

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