I got back to working out. I was supposed to be playing 5-a-side footie on Sunday but got held on after work so I didn't make the game :( However, got back in the saddle today

shoulders & back

behind neck press (wide grip)
2 x 10 @ bar warm up
4 x 8 @ 5k (upping reps to 12 next time)
tri-combi of shoulder fly, front raise & upright row
3 x 10 @ 5kg (did shoulders individually for extra burn)
lat pull down
1 x 12 @ 20k warm up
10@25k, 10@30k, 10@35k, 10@40k
close grip
1 x 12 @ 20k warm up
10@25k, 10@30k, 10@35k, 10@40k
wide grip
1 x 12 @ 20k warm up
10@25k, 10@30k, 10@35k, 8@40k (this last set is always a struggle)

legs

leg press
2 x 12 @ 40k
4 x 12 @ 80k (set of calf raises worked in between each set)
extensions
4 x 12 @ 40k
hack squat
4 x 12 @ 20k

biceps

db curl
4 x 12 @ 5k
hammer
4 x 12 @ 5
preacher/concentration
4 x 12 @ 2.5k (changed exercise after 2nd set, wasn't feeling the burn)

Highs/lows are intertwined. Have already outgrown most of my current work-out and am going to have to sit down and evaluate what I want and how to get it.
My leg and bicep work-out today didn't push me enough so it's time to step up the intensity

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