shoulders
i gave hang, clean and press a miss this week as my hip is still giving me slight pain and doing that seems to be making it worse, so hopefully not doing it this week means it'll be ok by next week.
shoulder press machine
8reps@40kg eachside
8reps@50kg eachside
6reps@60kg eachside (personal best)

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

seated dumbell shoulder press
8reps@20kg
8reps@25kg

legs
sled 45* leg press
8reps@80kg
8reps@120kg
8reps@280kg

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

seated calf raise
8reps@45kg
8reps@80kg
8reps@90kg

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

not a bad night at the gym, still feeling very tired hopefully can shake it off over the weekend.