Took a week off after overloading my lower back.
Carefully starting up again.

Shoulders, Calfs & Cardio

Seated Dumbbell Laterals:
1. 7,5kg x 30 reps
2. 7,5kg x 30 reps
3. 10kg x 20 reps
4. 12,5kg (27lbs) x 15 reps

MTS Shoulder Press:
1. 50kg x 30 reps
2. 60kg x 20 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Machine (stack) Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg (66lbs) x 10 reps

Seated Calf Raises:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg (110lbs) x 15 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

Bodyweight Standing Calf Raises:
100 reps

Hyper Extensions:
3 x 10 reps

Uphill Cardio (treadmill):
25 minutes
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