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Francis Li

Male, 47 years old

Routine: 10-8-6-15 Program

Monday, January 23, 2012 at 6:34pm PST

  • Squat - Smith

  • 1
    110 lb x
    10
  • 2
    160 lb x
    8
  • 3
    200 lb x
    5
  • 4
    90 lb x
    15

  • a. Bench Press - Dumbbell
    b. Pulldown - Lever

  • 5a
    40 lb x
    10
  • 5b
    80 lb x
    10
  • 6a
    50 lb x
    8
  • 6b
    100 lb x
    8
  • 7a
    60 lb x
    2
  • 7b
    130 lb x
    6
  • 8a
    30 lb x
    15
  • 8b
    60 lb x
    15

  • Lateral Raise - Dumbbell

  • 9
    17.5 lb x
    8
  • 10
    20 lb x
    3
  • 11
    22.5 lb x
    2
  • 12
    12 lb x
    15

  • a. Incline Curl - Dumbbell
    b. Close Grip Bench Press - Smith

  • 13a
    20 lb x
    10
  • 13b
    45 lb x
    10
  • 14a
    22.5 lb x
    7
  • 14b
    55 lb x
    8
  • 15a
    25 lb x
    2
  • 15b
    65 lb x
    8
  • 16a
    12 lb x
    15
  • 16b
    35 lb x
    15