Today I started with the leg press doing my10 RM. I feel that I got stronger. I then did the chest less and the other exercises. I also felt my back is stronger. I felt good after the workout.

Today in the gym, I did many things. First, I did "chest press" exercise for three sets. The weight for all three sets was 75 lbs. In the first set, I did it 10 times. But in the second and third sets, I did 9 times. Then, I did the "seated rows" for three sets. I put the number 5 to my first set, and did 10 times. Then in my second and third sets, I increased the weight to 6, and did 10 times each. Then I did the "leg press" exercise for three sets. The weight for all of them was 118 lbs. I did 10 times each for every set. But this times, I was exercising my leg indiviualy. This means the right leg by its self and the left leg by its self. I can feel that exercising one leg individually is much better than exercising two legs at the same time. Then I did the "one arm rows" exercise for three sets. The weight for all my three sets was 30 lbs. I did 10 times each. Then I did a little bit of stretching exercises.

March 26 , ive done cardio excersise with Mr ali . Firstly i did The stationary bike for 15 mins , then we shift to mr ali cardio style which we've done was running and sprinting with a Ladder trying not to hop on the grips . Ive felt really intense on my Leg and also we did push up if we failed the challenge

Today was a good carfio day we ran up and down the stairs for 15 mins then mr ali gave us the opportunity to do a special fitness day we used the later thing and we worked our caves for the redt of the fitness classs including cardio workout it was fun and really made me sweat it was a good use of evergy over all today was a good class for cardio

today in fitness i walked for 20mins up and down the stairs. then Mr. Ali made us do suicides for most of the class. it was fun but i was very tired at the end.

Today we did cardio training. We used an agility rope/ladder and jumped on it, whenever someone makes a mistake, the whole class has to do 5 pushups. It was very tiring and confusing. At first, I made so much mistakes. Towards the end I got the hang of it.

absent

March 27 today i did some Shoulder press with 6 kilograms which was still intense becuase i felt pain on my back and also my shoulders, i ve also tried the single leg press which was more effective then both . felt pain quickly from the back of my left leg . i hope i will gain weight and feel that ive changed my body quickly before Summer vacation .

March 27
Today mr ali introduced to us the new agility ladder. The training was pretty intense and we made alot of mistakes resulting in 5 push ups for all of us. It was fun hopefully we'll master the ladder soon.

Today I did weight training. Instead of doing leg press with both legs, we decreased the weights by 50 to 65% and started doing it with one leg. I felt like it was much more harder than doing it with two legs, even though the weight is much less than before. I also learned that I should be doing all my exercises much slower than I used to do them because I wasn't doing complete sets.

March26: I did cardio workout on the stairs for 20 minutes. Then Mr Ali showed us an exercise with the rope. At the end we shot hoops and if we missed we had to do suicides.

On thursday, we did agility exercises for most of the period. We did different ways of agility exercises using the ladder and the cones. Anytime we do a mistake, the class has to do 5 push-ups. Then, we learned how to do the stairs exercise in the right way. It was a good, enjoyable period.

I did 3 sets of push up ; 3 sets of standing dumbel tricep extension ; I feel so sore ; my hands are better than every time.

Today I did 3 sets of push ups (10 reps). Then I did 3 sets of dumbbell bench press (30 lbs). Then I did 3 sets of flies (6 kg). Then I did 3 sets of tricep extentions (10 kg)

today's the first day i started reading precision nutrition. im already absorbing some good knowledge that i didn't know or haven't done. im sure im going to use these principles soon. ive learned that the diet choices i make that suit me are called comfort foods that have persuaded me from either family or friends. its also hard to change an eating habit. the triple S criteria could help me though. i have to use simplicity, science, and success to help me change eating habits. then come the rule of 10. theses rules ive learned most of them from my fitness teacher. they are basic principles once you know them but the best rule i think that could realy show changes in a diet is rule number six. no calorie drinks only water and green tea. this rule really stood out becuae this could actually show physical differences after the first week of following this. these rules go with the rule of three.