Day 11

Today my group did upper

Started on bench press and did 75 pounds on 50%, 110 pounds on 70%, 115 pounds on 75% and 125 pounds on 80 %

Then I did 3 sets of ten on incline chestfly with 30 pounds each side

Then 3 sets of ten on military press with 45 each side

Then 3 sets of ten on shoulder fly with 20 pounds each side

Then 3 sets of ten on Bent over rows with 90 pounds

Then 3 sets of ten on bicep curls with 20 pounds each side

And then 3 sets of ten of tricep dips

Then I did a 12 min cardio on the bike

Then we did a workout of the day for 3 sets of 5 min and each one was a inclining ladder of reps, the workouts were deadlifts, cleans and front squats and after each round would be a a lap around upper and lower tech

Then finished off with 3 sets of 45 second planks

Over all I felt pretty good