Training Logs - Francis Li

January 19, 2020 to February 01, 2020

• 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
• Jan 26
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Jan 25
  Bench Press, Fly, Incline Bench Press, Dip
• Jan 24
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Jan 23
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Jan 22
  Lying Triceps Extension, Lying Triceps Extension
• Jan 21
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Jan 20
  Front Squat, Seated Calf Raise
• Jan 19
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull

January 07, 2020 to January 18, 2020

• Jan 18
  Bench Press, Fly, Incline Bench Press, Dip
• Jan 17
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Jan 16
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Jan 15
  Lying Triceps Extension, Lying Triceps Extension
• Jan 14
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Jan 13
  Front Squat, Seated Calf Raise
• Jan 12
  Bent-over Row, Pulldown, Seated Row, Stiff-arm Pushdown, Face Pull
• Jan 11
  Bench Press, Fly, Incline Bench Press, Dip
• Jan 10
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Jan 09
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Jan 08
  Lying Triceps Extension, Lying Triceps Extension
• Jan 07
  Shoulder Press, Front Raise, Lateral Raise, Seated Rear Lateral Fly (on pec deck), Arnold Press

December 15, 2019 to January 06, 2020

• Jan 06
  Front Squat, Seated Calf Raise
• Jan 05
  Bent-over Row, Pull-up, Neutral Grip Pullup, Narrow Grip Pullup, Seated Row, Stiff-arm Pushdown
• Jan 04
  Bench Press, Fly, Incline Bench Press, Dip
• Dec 22
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Dec 21
  Bench Press, Fly, Incline Bench Press, Dip
• Dec 20
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Dec 19
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Dec 18
  Lying Triceps Extension, Lying Triceps Extension
• Dec 17
  Shoulder Press, Front Raise, Lateral Raise, Seated Rear Lateral Fly (on pec deck)
• Dec 16
  Front Squat, Seated Calf Raise
• Dec 15
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Dec 15
  Bench Press, Fly, Incline Bench Press, Dip