Training Logs - Francis Li

August 24, 2025 to September 14, 2025

• Sep 14
  Pull-up, Pullover, Stiff Arm Pushdown, Upright Row, Lateral Raise, Gironda Swing Lateral, Incline Hammer Curl, Zottman Curl, Preacher Curl
• Sep 13
  Front Squat, Sissy Squat, Leg Extension, Incline Bench Press, Push-up, Triceps Extension, Pushdown
• Sep 11
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Sep 09
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Sep 07
  Pull-up, Pullover, Stiff Arm Pushdown, Upright Row, Lateral Raise, Gironda Swing Lateral, Incline Hammer Curl, Zottman Curl, Preacher Curl
• Sep 06
  Front Squat, Sissy Squat, Leg Extension, Incline Bench Press, Push-up, Triceps Extension, Pushdown
• Sep 02
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 31
  Pull-up, Pullover, Stiff Arm Pushdown, Upright Row, Lateral Raise, Gironda Swing Lateral, Incline Hammer Curl, Zottman Curl, Preacher Curl
• Aug 30
  Front Squat, Sissy Squat, Leg Extension, Incline Bench Press, Push-up, Triceps Extension, Pushdown
• Aug 28
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 26
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 24
  Pull-up, Pullover, Stiff Arm Pushdown, Upright Row, Lateral Raise, Gironda Swing Lateral, Incline Hammer Curl, Zottman Curl, Preacher Curl

July 19, 2025 to August 23, 2025

• Aug 23
  Front Squat, Sissy Squat, Leg Extension, Incline Bench Press, Push-up, Triceps Extension, Pushdown
• Aug 21
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 17
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 10
  Pull-up, Pullover, Stiff Arm Pushdown, Shoulder Press, Shoulder Press, Hammer Curl, Lateral Raise, Preacher Curl
• Aug 09
  Front Squat, Sissy Squat, Leg Extension, Incline Bench Press, Push-up, Triceps Extension, Chest Dip
• Aug 07
  Squat, Squat, Bench Press, Bench Press, Yates Row, Yates Row
• Aug 05
  Volume Decomp: Day 4 - Strength and Physique Mesocycle
• Aug 03
  Pull-up, Shoulder Press, Shoulder Press, Hammer Curl, Lateral Raise, Preacher Curl
• Aug 02
  Density Day 1: GH Workout - Strength and Physique Mesocycle
• Jul 22
  Volume Decomp: Day 4 - Strength and Physique Mesocycle
• Jul 20
  Density Day 2: GH Workout - Strength and Physique Mesocycle
• Jul 19
  Density Day 1: GH Workout - Strength and Physique Mesocycle

June 21, 2025 to July 17, 2025

• Jul 17
  Volume Decomp: Day 4 - Strength and Physique Mesocycle
• Jul 15
  Volume Decomp: Day 4 - Strength and Physique Mesocycle
• Jul 12
  Density Day 1: GH Workout - Strength and Physique Mesocycle
• Jul 06
  Density Day 2: GH Workout - Strength and Physique Mesocycle
• Jul 05
  Density Day 1: GH Workout - Strength and Physique Mesocycle
• Jul 03
  Volume Decomp: Day 6 - Strength and Physique Mesocycle
• Jul 01
  Volume Decomp: Day 4 - Strength and Physique Mesocycle
• Jun 29
  Density Day 2: GH Workout - Strength and Physique Mesocycle
• Jun 28
  Density Day 1: GH Workout - Strength and Physique Mesocycle
• Jun 26
  Volume Decomp: Day 6 - Strength and Physique Mesocycle
• Jun 22
  Density Day 2: GH Workout - Strength and Physique Mesocycle
• Jun 21
  Density Day 1: GH Workout - Strength and Physique Mesocycle