Shoulders/Triceps and Macros

Workout
only working sets

Smith Machine Military Press (to the front, high incline) - 175 x 8, 175 x 8, 155 x 10, 135 x failure
Leaning Lateral Raises - 40 x 10, 40 x 8, 40 x 8
Machine Laterals - 85 x 12, 85 x 12, 85 x 12
Rear Delt Cable Flyes - 30 x failure, 30 x failure, 30 x failure, 30 x failure
Pressdowns - 145 x 7, 145 x 8, 150 x 6
Overhead Rope Extensions - 100 x 12, 100 x 12, 100 x 12


Diet

Calories: 2,353, Protein: 224.6g, Carbs: 224.8g, Fats: 58.8g