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Francis Li

Male, 46 years old

Routine: Day 5 - 28 day

Monday, September 3, 2012 at 3:08pm PDT

  • a. Shoulder Press - Dumbbell
    b. Shoulder Press - Dumbbell

  • 1a
    20 lb x
    22
  • 1b
    20 lb x
    5
  • 1b
    20 lb x
    7
  • 1b
    20 lb x
    10
  • 1b
    20 lb x
    9
  • 1b
    20 lb x
    14

  • Shoulder Press - Dumbbell

  • 2
    10 lb x
    20
  • 3
    5 lb x
    29

  • a. Close Grip Bench Press - Smith
    b. Overhead Triceps Extension - Dumbbell

  • 4a
    35 lb x
    31
  • 4b
    10 lb x
    13
  • 5a
    35 lb x
    10
  • 5b
    10 lb x
    8
  • 6a
    35 lb x
    9
  • 6b
    5 lb x
    20

  • Close Grip Bench Press - Smith

  • 7
    15 lb x
    28
  • 8
    15 lb x
    24

  • a. Seated Leg Curl - Lever
    b. Stiff-leg Deadlift - EZ Curl Bar

  • 9a
    50 lb x
    21
  • 9b
    35 lb x
    20
  • 10a
    50 lb x
    21
  • 10b
    35 lb x
    14
  • 11a
    50 lb x
    14
  • 11b
    35 lb x
    8

  • Seated Leg Curl - Lever

  • 12
    30 lb x
    45
  • 13
    35 lb x
    21

  • a. Squat - Smith
    b. Seated Leg Press - Lever

  • 14a
    85 lb x
    23
  • 14b
    130 lb x
    10
  • 15a
    85 lb x
    14
  • 15b
    110 lb x
    10
  • 16a
    85 lb x
    20
  • 16b
    110 lb x
    10
  • 17a
    85 lb x
    14
  • 17b
    110 lb x
    10

  • Squat - Smith

  • 18
    25 lb x
    12
  • 19
    25 lb x
    10

  • Shrug - Dumbbell

  • 20
    35 lb x
    22
  • 21
    35 lb x
    11