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Francis Li

Male, 46 years old

Routine: Density Day 2: GH Workout - Strength and Physique Mesocycle

Thursday, April 19, 2012 at 8:41pm PDT

  • a. Pull-up - Bodyweight/Weighted
    b. Pullover - Dumbbell
    c. Pulldown - Lever

  • 1a
    0 lb x
    8
  • 1b
    30 lb x
    6
  • 1c
    50 lb x
    8
  • 2a
    0 lb x
    10
  • 2b
    30 lb x
    6
  • 2c
    50 lb x
    8
  • 3a
    0 lb x
    7
  • 3b
    35 lb x
    6
  • 3c
    50 lb x
    8
  • 4a
    0 lb x
    3
  • 4b
    35 lb x
    6
  • 4c
    50 lb x
    8

  • a. Upright Row - Barbell
    b. Lateral Raise - Dumbbell
    c. Gironda Swing Lateral - Dumbbell

  • 5a
    60 lb x
    10
  • 5b
    20 lb x
    4
  • 5c
    10 lb x
    10
  • 6a
    60 lb x
    10
  • 6b
    15 lb x
    6
  • 6c
    5 lb x
    10
  • 7a
    60 lb x
    10
  • 7b
    10 lb x
    6
  • 7c
    5 lb x
    10

  • a. Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Concentration Curl - Barbell

  • 8a
    25 lb x
    5
  • 8b
    25 lb x
    5
  • 8c
    25 lb x
    5
  • 9a
    25 lb x
    5
  • 9b
    25 lb x
    3
  • 9c
    30 lb x
    5
  • 10a
    25 lb x
    2
  • 10b
    20 lb x
    2
  • 10c
    30 lb x
    1

  • Single Leg Calf Raise - Bodyweight/Weighted

  • 11
    0 lb x
    34