shoulders
shoulder press machine
8reps@40kg eachside
8reps@60kg eachside
8reps@60kg eachside
8reps@40kg eachside
till failure, couldn't move my arms after this as they were pumped so much

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg rested then repeated twice

side raises db
2sets, 8reps@15kg

seated dumbell press
2sets, 8reps@25kg

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@80kg no rest and dropped to 70kg
repeated twice

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
had a panic as my foot slipped and i ended up with the sled coming to far down for me to push it back up!! i was sat crumpled with my knees round my ears....ha ha
had to unload it lift and start again.

lever leg extension
10reps@30kg
10reps@60kg

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

then home and a protein shake