Training Logs - Francis Li

November 25, 2019 to December 09, 2019

• Dec 09
  Front Squat, Seated Calf Raise
• Dec 08
  Pulldown, Seated Row, Seated Low Row, Stiff-arm Pushdown
• Dec 07
  Bench Press, Incline Bench Press, Standing Fly, Dip
• Dec 05
  Squat, Seated Leg Curl, Seated Calf Raise, Leg Extension
• Dec 04
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Dec 03
  Shoulder Press, Lateral Raise, Front Raise, Seated Rear Lateral Fly (on pec deck)
• Dec 02
  Front Squat, Seated Calf Raise
• Dec 01
  Pulldown, Seated Row, Seated Low Row, Stiff-arm Pushdown
• Nov 30
  Bench Press, Incline Bench Press, Standing Fly, Dip
• Nov 28
  Squat, Leg Extension, Seated Calf Raise
• Nov 26
  Shoulder Press, Lateral Raise, Front Raise
• Nov 25
  Front Squat, Seated Calf Raise

October 27, 2019 to November 24, 2019

• Nov 24
  Pulldown, Seated Low Row, Seated Row
• Nov 23
  Bench Press, Reclined Shoulder Press, Incline Bench Press, Fly, Dip
• Nov 21
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Nov 19
  Shoulder Press, Lateral Raise, Front Raise, Seated Rear Lateral Fly (on pec deck)
• Nov 18
  Front Squat, Seated Calf Raise
• Nov 17
  Pulldown, Seated Row, Stiff-arm Pushdown
• Nov 04
  Bench Press, Incline Bench Press, Fly, Dip
• Oct 31
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 30
  Curl
• Oct 29
  Shoulder Press, Lateral Raise, Front Raise, Seated Rear Lateral Fly (on pec deck)
• Oct 28
  Front Squat
• Oct 27
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown

October 01, 2019 to October 26, 2019

• Oct 26
  Bench Press, Incline Bench Press, Fly, Dip
• Oct 24
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 17
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 14
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 10
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 09
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Oct 07
  Squat, Leg Extension, Seated Leg Curl
• Oct 06
  Seated Row, Stiff-arm Pushdown
• Oct 04
  Bradford Press, Wide Grip Upright Row
• Oct 03
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Oct 02
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Oct 01
  Shoulder Press, Lateral Raise, Front Raise, Seated Rear Lateral Fly (on pec deck)