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Francis Li

Male, 46 years old

Routine: Day 4 - 28 day

Sunday, September 2, 2012 at 1:24pm PDT

  • a. Bench Press - Smith
    b. Fly - Dumbbell

  • 1a
    85 lb x
    32
  • 1b
    20 lb x
    20
  • 2a
    85 lb x
    11
  • 2b
    20 lb x
    9
  • 3a
    85 lb x
    7
  • 3b
    20 lb x
    5
  • 4a
    85 lb x
    6
  • 4b
    20 lb x
    4

  • Bench Press - Smith

  • 5
    25 lb x
    24
  • 6
    15 lb x
    18

  • a. Bent-over Row - Smith
    b. Stiff-arm Pushdown - Cable

  • 7a
    65 lb x
    20
  • 7b
    40 lb x
    20
  • 8a
    65 lb x
    5
  • 8b
    40 lb x
    13
  • 9a
    65 lb x
    7
  • 9b
    40 lb x
    8
  • 10a
    65 lb x
    5
  • 10b
    40 lb x
    8

  • Bent-over Row - Smith

  • 11
    15 lb x
    47
  • 12
    25 lb x
    18

  • a. Curl - EZ Curl Bar
    b. Incline Curl - Dumbbell

  • 13a
    35 lb x
    22
  • 13b
    5 lb x
    20
  • 14a
    35 lb x
    10
  • 14b
    5 lb x
    15
  • 15a
    35 lb x
    5
  • 15b
    5 lb x
    15

  • a. Standing Calf Raise - Lever
    b. Seated Calf Press - Lever

  • 16a
    70 lb x
    32
  • 16b
    90 lb x
    60
  • 17a
    70 lb x
    18
  • 17b
    110 lb x
    28
  • 18a
    70 lb x
    10
  • 18b
    130 lb x
    18

  • Standing Calf Raise - Lever

  • 19
    10 lb x
    16
  • 20
    10 lb x
    15

  • Shrug - Dumbbell

  • 21
    30 lb x
    30
  • 22
    35 lb x
    18