shoulders
shoulder press machine
8reps@40kg eachside
5reps@70kg eachside
5reps@70kg eachside
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
hang/clean and press
8reps@25kg, 8reps@30kg
lever shrugs
8reps@60kg eachside, 2sets of 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
6reps@320kg
8reps@160kg
lever leg extension
8reps@30kg
8reps@60kg
lever lying leg curl
8reps@30kg
8reps@70kg
felt shitty all day but once i got back in the gym felt alot better, pleased i managed 2sets of 70kg each side on the shoulder press machine.
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