shoulders
shoulder press machine
8reps@40kg eachside
8reps@65kg eachside (personal best)
6reps@65kg eachside (personal best)
8reps@40kg eachside

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg
then 40kg on smith and repeated another twice

side raises db
2sets, 8reps@15kg

seated dumbell press
8reps@25kg, 6reps@30kg

lever shrugs
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside,
8reps@40kg eachside

legs
standing calf raise
8reps@90kg
8reps@170kg

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg (personal best)
8reps@160kg

lever leg extension
8reps@30kg
8reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg (personal best)

excellent night was pleased i went up on shoulder press and leg press but i
dropped a 20kg weight on my ankle at the end of the night, so its black and swollen

home for a protein shake