shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@70kg eachside felt light gonna try 80kg next week
8reps@40kg eachside

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

lever shrugs
8reps@60kg eachside
8reps@80kg 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
8reps@320kg

squats
8reps@60kg
8reps@100kg

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

lever lying leg curl
8reps@30kg
8reps@70kg

home for a shake