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Francis Li

Male, 47 years old

Pull-up, Pullover, Stiff Arm Pushdown, Upright Row, Lateral Raise, Gironda Swing Lateral, Incline Hammer Curl, Zottman Curl, Preacher Curl

Sunday, August 24 at 3:13pm PDT

  • a. Pull-up - Bodyweight/Weighted
    b. Pullover - Dumbbell
    c. Stiff Arm Pushdown - Cable

  • 1a
    0 lb x
    10
  • 1b
    55 lb x
    6
  • 1c
    55 lb x
    8
  • 2a
    0 lb x
    10
  • 2b
    55 lb x
    6
  • 2c
    55 lb x
    8
  • 3a
    0 lb x
    7
  • 3b
    55 lb x
    6
  • 3c
    55 lb x
    3
  • 4a
    0 lb x
    5
  • 4b
    55 lb x
    6
  • 4c
    55 lb x
    3

  • a. Upright Row - Barbell
    b. Lateral Raise - Dumbbell
    c. Gironda Swing Lateral - Dumbbell

  • 5a
    50 lb x
    10
  • 5b
    14 lb x
    10
  • 5c
    5 lb x
    10
  • 6a
    60 lb x
    10
  • 6b
    18 lb x
    10
  • 6c
    5 lb x
    10
  • 7a
    70 lb x
    10
  • 7b
    22 lb x
    10
  • 7c
    5 lb x
    10

  • a. Incline Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Preacher Curl - EZ Curl Bar

  • 8a
    18 lb x
    5
  • 8b
    18 lb x
    5
  • 8c
    30 lb x
    5
  • 9a
    22 lb x
    5
  • 9b
    22 lb x
    5
  • 9c
    40 lb x
    5
  • 10a
    26 lb x
    5
  • 10b
    26 lb x
    5
  • 10c
    50 lb x
    5