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

Today my group did pull and started on cleans

For 50% I did 75 pounds for 70% I did 95 pounds for 75% on 105 pounds and 115 pounds on 80 %

On pull-ups I did 3 sets of ten with the orange band

On barbell curl I did three sets of 10 on 55 pounds

On seated row I did 3 sets of ten on 90 pounds

On hammer curl I did 3 sets of ten with 20 pounds each side

Then on upright rows I did 132 pounds

After that we did declining ladder with bench press, deadlifts and cleans

Then finished it off with 3 sets of ten on decline sit ups

Over all felt pretty good

Today my group did push

I started Off with push press and did 50 percent on 55 pounds

Then 70 percent on 80 pounds

Then 75 percent 85 pounds

The 80 percent on 90 pounds

Then 3 sets of ten on incline press on 75 piunds

3 sets of ten on front shoulder fly with 20 each side

Then 3 sets of ten on over head tricep extensions on 132 pounds

Then 3 sets of ten on flat db flys with 35 each side

And tricep push down with 204 pounds 3 sets of ten

And we did a 20 min workout of then day and finished off with 3 sets of ten on battle ropes 40 seconds

Over all felt good nothing wrong

Today my group did lower

We started with deadlifts and I did 50 percent 140 pounds, 65% is 185 pounds, 70 percent is 200 and 75 percent is 215

Front squat was 260 pounds for 3 sets of ten

Db lunge was 3 sets of ten on 30 pounds

Hamstring curls was three sets of 10 on 120 pounds

Ghd extension was 3 sets of ten on 50 pounds

Calf raises on 450 pounds for three sets of 10

Foresta finish me and Gabriel finished in 40 minutes and 10 seconds

I felt good overall today nothing is wrong finished fast

Today my group did upper body

We started with bench press and I did 50% on 75 pounds, 65 % on 100 pounds, 70 percent on 110 pounds and 75 percent on 120 pounds

After that I did 3 sets of ten on incline chestfly with 35 pounds on each arm

After that I did military press with 45 on each side 3 sets of ten

After that I did shoulder fly with 15 each arm 3 sets of ten

Then bent over row with 90 pounds

The bicep curls with 25 pounds each arm 3 sets of ten

Lastly we did tricep duds and I did 3 sets of ten

Then we did a 20 min amrap and I did 600 reps total

Overall today I felt pretty good.

Today my group did upper body

We started with bench press and I did 50% on 75 pounds, 65 % on 100 pounds, 70 percent on 110 pounds and 75 percent on 120 pounds

After that I did 3 sets of ten on incline chestfly with 35 pounds on each arm

After that I did military press with 45 on each side 3 sets of ten

After that I did shoulder fly with 15 each arm 3 sets of ten

Then bent over row with 90 pounds

The bicep curls with 25 pounds each arm 3 sets of ten

Lastly we did tricep duds and I did 3 sets of ten

Then we did a 20 min amrap and I did 600 reps total

Overall today I felt pretty good.

We started with 1000 m row and I finished in 3 min and 45 sec

Then we did the grace workout and I got 2 min and 4 seconds with 60 pounds

After that we started the pull workout and we did cleans on 50% I did 70 pounds for 20 reps, on 65 % I did 90 pounds for 5 reps, on 70% I did 100 pounds for 5 reps and on 75% I did 105 pounds for 5 repa

On pulls ups I did 3 sets of ten on green band

On gamer curl I did 3 sets of ten with 20 pounds

On upright row I did 3 sets of ten for 90 pounds

For bb curl I did 3 sets of ten on 55 pounds

On seated row I did 3 sets of ten on 80 pounds

After that we did the 20 min amrap and I got 600 reps in

Also during break I did a five min step workout and got 75 sets of stairs in

Today was pretty good I didn’t really feel to bad on anything and I think I got some good times

Today my group did legs

I started with squats and did 125 for 50%, 165 for 65%, 180 for 70% and 190 for 75%

For sumo deadlifts I did 125 for 3 sets of ten

For box jumps I did 3 sets of ten on 30 inch

For calf raise I did 495 for 3 sets of ten

Split squat I did 35 on each side for 3 sets of ten

For hamstring curls I did 110 for 3 sets of ten

For the Fran workout I finished in 2 min and 25 secs but dax paused the time when I would put the band on my foot

When I did the 500 meter row I got 1 min and 44 secs

For the 20 min am rap I got 685 reps done

Today my group did legs

I started with squats and did 125 for 50%, 165 for 65%, 180 for 70% and 190 for 75%

For sumo deadlifts I did 125 for 3 sets of ten

For box jumps I did 3 sets of ten on 30 inch

For calf raise I did 495 for 3 sets of ten

Split squat I did 35 on each side for 3 sets of ten

For hamstring curls I did 110 for 3 sets of ten

For the Fran workout I finished in 2 min and 25 secs but dax paused the time when I would put the band on my foot

When I did the 500 meter row I got 1 min and 44 secs

For the 20 min am rap I got 685 reps done

Today my group did push, I did 55 pounds for 50% on push press, 75 pounds on 65%, 80 pounds on 70%, and 85 pounds on 75%, for military press I did 45 on each side although I read the wrong workout and that’s why I did it, on incline press we did 65 pounds and on over higher triceps I did 132 pounds, on flat db flys I did 35 on each hand and on tricep push I did 204 pounds

Before that we did that we did the tabata workout and my heart rate was 168, then we did the baseline workout and I got 4 min and 7 seconds

After that we did the wod workout