shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg eachside
8reps@60kg eachside
15reps@40kg eachside(till failure)

seated military dbpress
8reps@20kg
8reps@30kg

front raises db
2sets, [email protected]

side raises db
2sets, [email protected]

lever shrugs
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg eachside


legs
i haven't been adding on the weight of the sled, so all my previous lifts need 40kg adding on, i wondered why i seemed to be slacking on the leg press weight.
sled 45* leg press
8reps@160kg
8reps@240kg
8reps@320kg
8reps@400kg
8reps@440kg (personal best, even with the sled weight taken off)

squats
8reps@60kg
8reps@100kg

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

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

very pleased, all round very good workout