Legs and Shoulders

Legs
Machine Leg Press:
120 x 12
150 x 10
180 x 8
Leg extension:
40 x 6
35 x 8
30 x 8
Seated Leg Curl:
40 x 12
45 x 8
50 x 8
Calf raises on the calf machine:
40 x 18 (toes in)
40 x 18 (toes straight)
40 x 15 (toes out)
40 x 18 (toes straight)
40 x 18 (toes in)

Shoulders
Machine Shoulder (Military) Press front:
20 x 15 warm up
20 x 15
25 x 12
30 x 12
Sanding Dumbbell Lateral Raises:
6 x 15
7,5 x 10
7,5 x 10
Reverse Flyes:
6 x 10
6 x 10
7,5 x 7
Upright Cable Row (Traps):
15 x 15
20 x 12
25 x 6

at the end of the day my usual cardio,
17,68 km
0:47:36
831 cal
AHR:146