Shoulders/Triceps

Seated Shoulder press (machine. gym was packed, couldnt get a bench)
2 x warm up
1 x 8 - 150

DB Side Raise
1 x 12 - 20KG (warm up set)
1 x 10 + 3 1/2 reps - 30KG (Working set)


Bent Over Side Raise
1 x 10 - 10KG DB (Each Arm) (warm up set)
1 x 12 - 15KG DB (17.5kg next week)

Low Pull Delt Raise
1 x 8 + 2 reps - 23KG Pulled the cable up with other hand to control the negative for an extra 2 reps

Cable Push Downs
1 x 10 - 23KG(Warm up set)
1 x 8 - 41KG

Skull Crushers
1 x 10 - 25KG EZ bar
1 x 7 - 40KG EZ bar (felt abit to heavy to bring close the head but 35KG is to lite, shall I use 35KG EZ and goto failure for a few weeks?)

Over head cable pull
1 x 11 - 57KG (Working set / needs to be upped to the next weight next week in order to get 8 - 10 failure)