Training Logs - Francis Li

September 28, 2019 to October 14, 2019

• 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)
• Sep 30
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Sep 29
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Sep 28
  Bench Press, Incline Bench Press, Fly, Dip

September 16, 2019 to September 27, 2019

• Sep 27
  Bradford Press, Wide Grip Upright Row, Incline Hammer Curl, Zottman Curl, Drag Curl
• Sep 26
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Sep 25
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 24
  Shoulder Press, Lateral Raise, Front Raise, Bent Over Rear Delt Fly
• Sep 23
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Sep 22
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Sep 21
  Bench Press, Incline Bench Press, Fly, Dip
• Sep 20
  Bradford Press, Wide Grip Upright Row, Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 19
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Sep 18
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 17
  Shoulder Press, Lateral Raise, Front Raise, Bent Over Rear Delt Fly
• Sep 16
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise

September 04, 2019 to September 15, 2019

• Sep 15
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Sep 14
  Bench Press, Incline Bench Press, Fly, Dip
• Sep 13
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 12
  Squat, Leg Extension, Seated Leg Curl, Seated Calf Raise
• Sep 11
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 10
  Shoulder Press, Lateral Raise, Front Raise, Bent Over Rear Delt Fly
• Sep 09
  Squat, Leg Extension, Seated Leg Curl, Standing Calf Raise
• Sep 08
  Pulldown, Seated Low Row, Seated Row, Stiff-arm Pushdown
• Sep 07
  Bench Press, Incline Bench Press, Fly, Dip
• Sep 06
  Incline Hammer Curl, Zottman Curl, Drag Curl, Lying Triceps Extension, Lying Triceps Extension
• Sep 05
  Squat, Leg Extension, Seated Leg Curl, Standing Calf Raise
• Sep 04
  Curl, Lying Triceps Extension, Hammer Curl, Pushdown