Training Logs - Francis Li

January 28, 2020 to February 10, 2020

• Feb 10
  Front Squat, Seated Calf Raise
• Feb 09
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• Feb 08
  Bench Press, Fly, Incline Bench Press, Dip
• Feb 07
  Incline Hammer Curl, Zottman Curl, Drag Curl
• Feb 06
  Squat, Seated Leg Curl, Leg Extension, Seated Calf Raise
• Feb 05
  Lying Triceps Extension, Lying Triceps Extension
• Feb 04
  Shoulder Press, Front Raise, Lateral Raise, Arnold Press
• Feb 03
  Front Squat, Seated Calf Raise
• Feb 02
  Bent-over Row, Pulldown, Single arm row, Stiff-arm Pushdown, Face Pull
• 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

January 16, 2020 to January 27, 2020

• 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
• 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

January 04, 2020 to January 15, 2020

• 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
• 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