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Francis Li

Male, 46 years old

Routine: Freq Decomp: Day 5 - Strength and Physique Mesocycle

Sunday, July 22, 2012 at 4:09pm PDT

  • a. Shoulder Press - Smith
    b. Lateral Raise - Dumbbell

  • 1a
    80 lb x
    6
  • 1b
    20 lb x
    8
  • 2a
    80 lb x
    4
  • 2b
    20 lb x
    8
  • 3a
    55 lb x
    4
  • 3b
    20 lb x
    8
  • 4a
    60 lb x
    6
  • 4b
    20 lb x
    5

  • a. Drag Curl - EZ Curl Bar
    b. Triceps Extension - Dumbbell

  • 5a
    65 lb x
    6
  • 5b
    22.5 lb x
    6
  • 6a
    65 lb x
    6
  • 6b
    22.5 lb x
    6
  • 7a
    65 lb x
    6
  • 7b
    22.5 lb x
    6
  • 8a
    65 lb x
    6
  • 8b
    22.5 lb x
    6
  • 9a
    65 lb x
    6
  • 9b
    22.5 lb x
    3
  • 10a
    65 lb x
    9
  • 10b
    22.5 lb x
    3
  • 11a
    65 lb x
    4
  • 11b
    22.5 lb x
    3
  • 12a
    65 lb x
    4
  • 12b
    22.5 lb x
    1