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Francis Li

Male, 46 years old

Routine: Week 3 - Thu - Chest & Back - Evolution

Thursday, February 13, 2014 at 7:37pm PST

  • a. Bench Press - Smith
    b. Chin-up - Bodyweight/Weighted
    c. Narrow Neutral Grip Pulldown - Lever

  • 1a
    105 lb x
    15
  • 1b
    0 lb x
    10
  • 1c
    110 lb x
    12
  • 2a
    105 lb x
    15
  • 2b
    0 lb x
    10
  • 2c
    110 lb x
    12
  • 3a
    105 lb x
    15
  • 3b
    0 lb x
    6
  • 3c
    110 lb x
    12
  • 4a
    105 lb x
    15
  • 4b
    0 lb x
    7
  • 4c
    110 lb x
    12

  • a. Standing Fly - Cable
    b. Chest Dip - Bodyweight/Weighted
    c. One Arm Bent-over Row Underhand Grip - Dumbbell

  • 5a
    3 lb x
    12
  • 5b
    0 lb x
    7
  • 5c
    30 lb x
    10
  • 6a
    3 lb x
    12
  • 6b
    0 lb x
    5
  • 6c
    30 lb x
    12
  • 7a
    3 lb x
    12
  • 7b
    0 lb x
    8
  • 7c
    30 lb x
    12
  • 8a
    3 lb x
    12
  • 8b
    0 lb x
    10
  • 8c
    30 lb x
    12

  • a. Bench Plyo Push-up - Bodyweight/Weighted
    b. Bench Push-up - Bodyweight/Weighted
    c. Seated Row - Lever

  • 9a
    0 lb x
    10
  • 9b
    0 lb x
    4
  • 9c
    110 lb x
    10
  • 10a
    0 lb x
    10
  • 10b
    0 lb x
    10
  • 10c
    110 lb x
    10
  • 11a
    0 lb x
    10
  • 11b
    0 lb x
    2
  • 11c
    110 lb x
    10
  • 12a
    0 lb x
    7
  • 12b
    0 lb x
    2
  • 12c
    110 lb x
    10