Training Logs - Francis Li

March 02, 2020 to September 28, 2020

• Sep 28
  10-8-6-15 Program
• Sep 25
  10-8-6-15 Program
• Sep 23
  10-8-6-15 Program
• Sep 21
  10-8-6-15 Program
• Sep 17
  10-8-6-15 Program
• Mar 16
  Bench Press, Incline Bench Press, Fly, Dip
• Mar 15
  Seated Low Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Mar 12
  Squat, Seated Calf Raise, Seated Leg Curl, Leg Extension
• Mar 10
  Bench Press, Fly, Incline Bench Press, Dip
• Mar 09
  Seated Low Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Mar 07
  Front Squat, Seated Calf Raise
• Mar 02
  Bench Press, Fly, Incline Bench Press, Dip

February 10, 2020 to February 29, 2020

• Feb 29
  Seated Low Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Feb 27
  Squat, Seated Calf Raise, Seated Leg Curl, Leg Extension
• Feb 24
  Front Squat, Seated Calf Raise
• Feb 23
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Feb 22
  Bench Press, Incline Bench Press, Fly, Dip
• Feb 20
  Squat, Seated Calf Raise, Seated Leg Curl, Leg Extension
• Feb 15
  Bench Press, Fly, Incline Bench Press, Dip
• Feb 14
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Feb 13
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Feb 12
  Lying Triceps Extension, Lying Triceps Extension
• Feb 11
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Feb 10
  Front Squat, Seated Calf Raise

January 27, 2020 to February 09, 2020

• Feb 09
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Feb 08
  Bench Press, Fly, Incline Bench Press, Dip
• Feb 07
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Feb 06
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Feb 05
  Lying Triceps Extension, Lying Triceps Extension
• Feb 04
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Feb 03
  Front Squat, Seated Calf Raise
• Feb 02
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Feb 01
  Bench Press, Fly, Dip
• Jan 30
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Jan 28
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Jan 27
  Front Squat, Seated Calf Raise