chest press
1 x 12 @ bar (warm-up)
4 x 10 @ 30k
incline press
1 x 10 @ bar (warm-up)
4 x 8 @ 25k
db flies
4 x 12 @ 2.5k
pullovers
4 x 12 @ 10k

leg press
2 x 12 @ 40k (warm-up)
4 x 12 @ 80k
calves
4 x 12 @ 80k
for extra effort linked the presses and the calf exercises together
hack squat
4 x 12 @ 20k
extensions
4 x 12 @ 35k

close grip pushdowns
4 x 12 @ 20k
push downs (different grip)
4 x 12 @ 20k

Felt good when I was doing it. Chest presses I'm upping reps to 12 and see how it is, maybe even up weight. Inclines I'm upping reps to 12 also. Going to up weight on flies and need to check my form on pullovers - don't think I'm executing exercise correctly.
Only gripe is I have a slight pain on outside of my left foot, mainly when I pull my toes above my heel. Can't think where that came from but I'll see how it goes.

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