Lee's Body Part Split

lee1463 · January 23, 2019, 1:12pm

Legs

Cable Twist
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 8.5
Set 4: 345 lb × 3 @ 8.5
Set 5: 375 lb × 1 @ 9.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Hip Thrust (Barbell)
Set 1: 135 lb × 6 @ 8
Set 2: 225 lb × 5 @ 9.5
Set 3: 225 lb × 5 @ 9
Set 4: 225 lb × 5 @ 9

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 135 lb × 5 @ 8
Set 3: 185 lb × 5 @ 8

Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 720 lb × 5 @ 9
Set 3: 720 lb × 5 @ 9

Seated Calf Raise
Set 1: 180 lb × 9 @ 9.5
Set 2: 180 lb × 8
Set 3: 135 lb × 10

lee1463 · January 23, 2019, 7:41pm

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8.5
Set 4: 240 lb × 5 @ 8
Set 5: 240 lb × 5 @ 8
Set 6: 240 lb × 5 @ 8.5
Set 7: 240 lb × 5 @ 9

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8.5
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 6 @ 8.5
Set 4: 230 lb × 6 @ 8.5

Incline DB Press
Set 1: 170 lb × 8 @ 7.5
Set 2: 170 lb × 8 @ 7.5
Set 3: 170 lb × 8 @ 7.5

lee1463 · January 24, 2019, 2:48am

Back

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 150 lb × 15
Set 3: 150 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 7
Set 4: 365 lb × 2 @ 8.5
Set 5: 405 lb × 2 @ 9.5
Set 6: 415 lb × 1 @ 9

T Bar Row
Set 1: 180 lb × 6 @ 8.5
Set 2: 180 lb × 6 @ 8.5
Set 3: 180 lb × 6 @ 8.5

Weighted Pull Up
Set 1: 25 lb × 4 @ 10
Set 2: 25 lb × 3 @ 10
Set 3: 1 lb × 6
Set 4: 1 lb × 6

Face Pull (Cable)
Set 1: 130 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Lat Pulldown (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

lee1463 · January 24, 2019, 7:37pm

Shoulders

Cable Twist
Set 1: 70 lb × 10
Set 2: 60 lb × 10

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 160 lb × 6 @ 8
Set 4: 160 lb × 6 @ 8
Set 5: 160 lb × 6 @ 8
Set 6: 160 lb × 6 @ 8

Lateral Raise (Dumbbell)
Set 1: 50 lb × 12 @ 8
Set 2: 50 lb × 12 @ 8.5
Set 3: 50 lb × 12 @ 8.5
Set 4: 50 lb × 12 @ 9

Interior Rotation
Set 1: 30 lb × 15
Set 2: 30 lb × 15

Rear Lateral Raise
Set 1: 40 lb × 15 @ 8
Set 2: 40 lb × 15 @ 8
Set 3: 40 lb × 15 @ 8

Rear Lateral Raise (machine)
Set 1: 70 lb × 20
Set 2: 70 lb × 17
Set 3: 70 lb × 15

Exterior Rotations
Set 1: 20 lb × 12
Set 2: 30 lb × 12
Set 3: 20 lb × 12

lee1463 · January 25, 2019, 7:47am

Arms

Crunch (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 6 @ 7.5
Set 4: 115 lb × 6 @ 9
Set 5: 115 lb × 6 @ 9
Set 6: 105 lb × 6 @ 8.5

Bicep Curl (Barbell)
Set 1: 95 lb × 6 @ 8.5
Set 2: 95 lb × 6 @ 8
Set 3: 100 lb × 6 @ 8.5
Set 4: 100 lb × 6 @ 8.5

Skullcrusher (Barbell)
Set 1: 110 lb × 5 @ 8.5
Set 2: 110 lb × 5 @ 8
Set 3: 110 lb × 5 @ 8
Set 4: 110 lb × 5 @ 8
Set 5: 110 lb × 4 @ 10

Incline Curl (Dumbbell)
Set 1: 80 lb × 5 @ 8.5
Set 2: 80 lb × 5 @ 9
Set 3: 80 lb × 5 @ 9
Set 4: 80 lb × 5 @ 9
Set 5: 80 lb × 5 @ 9

Triceps Extension
Set 1: 120 lb × 15 @ 8
Set 2: 120 lb × 15 @ 10
Set 3: 120 lb × 13 @ 9.5

Hammer Curl (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

lee1463 · January 25, 2019, 12:57pm

Legs

Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 8.5
Set 4: 340 lb × 2 @ 8
Set 5: 365 lb × 1 @ 8.5
Set 6: 315 lb × 3 @ 8.5
Set 7: 315 lb × 3 @ 8.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 185 lb × 5 @ 9
Set 3: 185 lb × 5 @ 8

Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 630 lb × 5 @ 9
Set 3: 630 lb × 5 @ 8
Set 4: 630 lb × 6 @ 9

Seated Calf Raise
Set 1: 135 lb × 12 @ 9.5
Set 2: 135 lb × 12
Set 3: 135 lb × 12

lee1463 · January 25, 2019, 11:08pm

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 260 lb × 3 @ 9
Set 4: 260 lb × 3 @ 8.5
Set 5: 260 lb × 3 @ 9
Set 6: 260 lb × 3 @ 8.5
Set 7: 260 lb × 3 @ 8.5

Decline Bench Press (Barbell)
Set 1: 250 lb × 5 @ 9
Set 2: 250 lb × 6 @ 8.5
Set 3: 250 lb × 5 @ 9
Set 4: 250 lb × 5 @ 9

Incline DB Press
Set 1: 190 lb × 8 @ 8.5
Set 2: 190 lb × 8 @ 8.5
Set 3: 190 lb × 6 @ 10

lee1463 · January 26, 2019, 6:22am

Back

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 150 lb × 18
Set 3: 150 lb × 15

Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5

T Bar Row
Set 1: 180 lb × 6 @ 9
Set 2: 180 lb × 6 @ 9
Set 3: 180 lb × 6 @ 8.5

Face Pull (Cable)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 6
Set 4: 135 lb × 10

Lat Pulldown (Cable)
Set 1: 150 lb × 10
Set 2: 150 lb × 10

Seated Wide-Grip Row (Cable)
Set 1: 110 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

lee1463 · January 26, 2019, 1:37pm

Shoulders

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Interior Rotation
Set 1: 30 lb × 15
Set 2: 30 lb × 15

Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 235 lb × 3 @ 10
Set 4: 225 lb × 4 @ 10
Set 5: 225 lb × 4 @ 9
Set 6: 225 lb × 4 @ 9.5
Set 7: 225 lb × 3 @ 10

Lateral Raise (Dumbbell)
Set 1: 50 lb × 12 @ 8
Set 2: 50 lb × 12 @ 8.5
Set 3: 50 lb × 12 @ 9
Set 4: 50 lb × 12 @ 9

Rear Delt Swings
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Rear Lateral Raise
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Exterior Rotations
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15

lee1463 · January 27, 2019, 12:48am

Arms

Knee Raise (Captain’s Chair)
Set 1: 10 reps @ 7.5
Set 2: 10 reps @ 7.5
Set 3: 10 reps @ 7.5

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 6 @ 7.5
Set 4: 115 lb × 6 @ 9
Set 5: 115 lb × 5 @ 9
Set 6: 105 lb × 7 @ 8.5

Bicep Curl (Barbell)
Set 1: 95 lb × 6 @ 8.5
Set 2: 95 lb × 6 @ 8
Set 3: 95 lb × 6 @ 8.5
Set 4: 95 lb × 6 @ 8.5

Skullcrusher (Barbell)
Set 1: 110 lb × 5 @ 8.5
Set 2: 110 lb × 5 @ 8
Set 3: 110 lb × 4 @ 10
Set 4: 90 lb × 8 @ 8

Incline Curl (Dumbbell)
Set 1: 80 lb × 5 @ 9
Set 2: 60 lb × 8 @ 9
Set 3: 60 lb × 8 @ 9
Set 4: 60 lb × 8 @ 9

Triceps Extension
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12 @ 9.5

lee1463 · January 27, 2019, 10:55pm

Legs

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8.5
Set 4: 340 lb × 3 @ 9
Set 5: 365 lb × 2 @ 9.5
Set 6: 335 lb × 2 @ 9

Seated Leg Curl (Machine)
Set 1: 130 lb × 10
Set 2: 137.5 lb × 10
Set 3: 130 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 185 lb × 5 @ 8.5
Set 3: 205 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 225 lb × 8 @ 8.5
Set 4: 275 lb × 5 @ 8.5

Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 720 lb × 5 @ 8.5
Set 3: 810 lb × 5 @ 8
Set 4: 900 lb × 5 @ 9.5

Standing Calf Raise (Machine)
Set 1: 325 lb × 10 @ 9
Set 2: 325 lb × 10 @ 9
Set 3: 325 lb × 10 @ 9

lee1463 · January 28, 2019, 2:49am

Chest

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 280 lb × 3 @ 10
Set 4: 280 lb × 3 @ 10
Set 5: 240 lb × 6 @ 9
Set 6: 240 lb × 5 @ 9.5
Set 7: 240 lb × 5 @ 9.5

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8.5
Set 2: 230 lb × 6 @ 9
Set 3: 230 lb × 6 @ 9

Incline DB Press
Set 1: 190 lb × 8 @ 8.5
Set 2: 190 lb × 8 @ 8.5
Set 3: 190 lb × 7 @ 9.5

lee1463 · January 28, 2019, 11:49am

Back

Knee Raise (Captain’s Chair)
Set 1: 10 reps @ 7.5
Set 2: 10 reps @ 7.5
Set 3: 10 reps @ 7.5

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 365 lb × 2
Set 5: 385 lb × 2
Set 6: 425 lb × 1

Weighted Pull Up
Set 1: 25 lb × 4
Set 2: 25 lb × 4
Set 3: 1 lb × 6
Set 4: 1 lb × 6
Set 5: 1 lb × 5

T Bar Row
Set 1: 180 lb × 6 @ 9
Set 2: 180 lb × 6 @ 9
Set 3: 180 lb × 5 @ 9.5

Face Pull (Cable)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 12

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8
Set 4: 135 lb × 8

Lat Pulldown (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

lee1463 · February 2, 2019, 12:00am

Chest

Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8.5
Set 4: 240 lb × 5 @ 8
Set 5: 240 lb × 5
Set 6: 240 lb × 5
Set 7: 240 lb × 5

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8.5
Set 2: 250 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 9

Incline DB Press
Set 1: 200 lb × 6 @ 8.5
Set 2: 220 lb × 6
Set 3: 220 lb × 6 @ 8.5

Dumbbell Pullover
Set 1: 65 lb × 12 @ 8
Set 2: 65 lb × 12 @ 8
Set 3: 65 lb × 12 @ 8.5

lee1463 · February 2, 2019, 7:36am

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 5 @ 9
Set 4: 190 lb × 5 @ 10
Set 5: 170 lb × 5 @ 9
Set 6: 170 lb × 5 @ 9

Lateral Raise (Dumbbell)
Set 1: 50 lb × 12 @ 8
Set 2: 50 lb × 12 @ 8.5
Set 3: 50 lb × 12 @ 9
Set 4: 50 lb × 12 @ 9

Rear Lateral Raise
Set 1: 40 lb × 15 @ 8
Set 2: 40 lb × 15 @ 8.5
Set 3: 40 lb × 15 @ 9.5

Interior Rotation
Set 1: 20 lb × 15
Set 2: 20 lb × 15

Exterior Rotations
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 12

Rear Lateral Raise (machine)
Set 1: 70 lb × 20
Set 2: 70 lb × 17
Set 3: 70 lb × 15

lee1463 · February 2, 2019, 12:56pm

Arms

Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10
Set 5: 70 lb × 10
Set 6: 70 lb × 10

Bicep Curl (Barbell)
Set 1: 95 lb × 6
Set 2: 95 lb × 6
Set 3: 95 lb × 6
Set 4: 45 lb × 13

Skullcrusher (Barbell)
Set 1: 110 lb × 5
Set 2: 110 lb × 5
Set 3: 110 lb × 5
Set 4: 90 lb × 8

Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 50 lb × 8
Set 4: 50 lb × 8

Triceps Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 70 lb × 22

Hammer Curl (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

lee1463 · February 5, 2019, 11:20pm

Back

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Weighted Pull Up
Set 1: 1 lb × 6
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 25 lb × 5

T Bar Row
Set 1: 180 lb × 5
Set 2: 180 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Lat Pulldown (Cable)
Set 1: 150 lb × 10
Set 2: 150 lb × 10
Set 3: 150 lb × 10

Face Pull (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 10
Set 3: 120 lb × 10

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 155 lb × 6
Set 3: 175 lb × 5
Set 4: 205 lb × 2

Seated Wide-Grip Row (Cable)
Set 1: 90 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

lee1463 · February 6, 2019, 3:59am

Shoulders

Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 5 @ 8.5
Set 4: 200 lb × 5 @ 9.5
Set 5: 200 lb × 3 @ 10
Set 6: 190 lb × 5 @ 8.5
Set 7: 190 lb × 5

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 10 @ 10
Set 3: 70 lb × 8 @ 10
Set 4: 60 lb × 10 @ 9

Exterior/Interior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10

Rear Lateral Raise
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10 @ 8.5
Set 3: 60 lb × 10 @ 9.5
Set 4: 60 lb × 10

Front Raise (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 50 lb × 10

Rear Lateral Raise (machine)
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 15

lee1463 · February 6, 2019, 12:40pm

Arms

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 5
Set 3: 125 lb × 5
Set 4: 125 lb × 5
Set 5: 125 lb × 5
Set 6: 125 lb × 5

Bicep Curl (Barbell)
Set 1: 95 lb × 6
Set 2: 95 lb × 6
Set 3: 95 lb × 6
Set 4: 95 lb × 6

Skullcrusher (Barbell)
Set 1: 90 lb × 10
Set 2: 110 lb × 5
Set 3: 110 lb × 5
Set 4: 100 lb × 5
Set 5: 100 lb × 5

Incline Curl (Dumbbell)
Set 1: 70 lb × 6
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 70 lb × 6
Set 5: 70 lb × 6

Triceps Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

Hammer Curl (Dumbbell)
Set 1: 60 lb × 5
Set 2: 30 lb × 15
Set 3: 30 lb × 15

lee1463 · February 6, 2019, 5:45pm

Legs

Cable Twist
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 80 lb × 10

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 9
Set 4: 345 lb × 3 @ 9
Set 5: 375 lb × 1 @ 9.5
Set 6: 375 lb × 1 @ 10

Seated Leg Curl (Machine)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 185 lb × 5 @ 8.5
Set 3: 205 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 275 lb × 5 @ 8.5
Set 4: 275 lb × 5 @ 8.5
Set 5: 295 lb × 5 @ 8.5
Set 6: 315 lb × 5 @ 8.5

Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 720 lb × 5 @ 8.5
Set 3: 810 lb × 5 @ 8
Set 4: 900 lb × 5 @ 9.5

Standing Calf Raise (Machine)
Set 1: 300 lb × 10 @ 9
Set 2: 300 lb × 10 @ 9
Set 3: 300 lb × 10 @ 9