got talking tonight so didnt have time to do my legs, gonna try go do 3km in the mornin on the treadmill then do my legs.

shoulders
shoulder press machine
8reps@40kg eachside
8reps@60kg eachside
8reps@62 1/2kg eachside (personal best)
8reps@40kg eachside

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg
then put 40kg on smith and repeated supersetting another twice (personal best, up 10kg from last week)

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

home and a protein shake