Back - Done Tuesday

Pullups 3x5

Rows 4x8 45kg

Shrugs 3x12 55kg

Chest

Bench

• 4x10 55kg

Pushups

• 3x10

Chinups

• 1x8

Pilates

• Class 1

Back

Deadlifts

• 1x5 70kg
• 1x5 80kg
• 1x5 90kg
• 1x5 100kg
• 1x5 100kg

Went light, think I hurt myself ffs

Rows

• 1x5 40kg
• 1x5 50kg
• 1x5 40kg
• 1x5 45kg
• 1x5 45kg

Chinups

• 4x5

Cable Rows

• 4x10 37.5kg

Barbell Curls

• 3x8 20kg

Legs

Squats

• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 80kg
• 1x5 80kg
• 1x15 50kg

Hamstring Curls

• 4x8 5bars

Calf Raises

• 3x10

Stiff Leg Deads

• 2x8 40kg
• 2x8 50kg

Hanging Knee Raises

• 2x5

Side Raises

• 3x10 20kg

Chest

Bench

• 1x5 50kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 80kg (Some assistance)
• 1x10 60kg
• 1x10 50kg
• 1x10 40kg
• 1x10 30kg

Decline Press DB

• 3x8 17.5kg

Pec Dec

• 3x8 8bars

SS Program - Week 9 Friday Official End!!!! Thank G!

Squats

• 1x5 45kg
• 1x5 55kg
• 1x5 66kg
• 1x5 77.5kg
• 1x3 90kg- Goal for the YEAR :)
• 1x8 65kg

Bench

• 1x5 43.5kg
• 1x5 53.5kg
• 1x5 65kg
• 1x5 75kg
• 1x3 85kg (Last two assisted)
• 1x8 65kg

Rows

• 1x5 35kg
• 1x5 42.5kg
• 1x5 51kg
• 1x5 60kg
• 1x3 70kg
• 1x8 50kg

SS Program Week 9 - Monday

Squats

• 1x5 45kg
• 1x5 55kg
• 1x5 66kg
• 1x5 77.5kg
• 1x5 88.5kg (4 good, rest, 1 good)

Bench

• 1x5 43.5kg
• 1x5 53.5kg
• 1x5 65kg
• 1x5 75kg
• 1x4 85kg (1 good, rest assisted)

Rows

• 1x5 35kg
• 1x5 42.5kg
• 1x5 51kg
• 1x5 60kg
• 1x5 67.5kg