** New Macros** Shoulders/Triceps/Cardio and Macros

Workout
only working sets - numbers in (x) denotes rest/pause reps

Smith Machine Military Press (to the front, high incline) - 155 x 10, 175 x 8, 175 x 8(2), 155 x 10(2), 135 x failure
Lateral Raises - 20 x 15, 25 x 12, 30 x 12, 30 x 12
Single Arm Machine Laterals - 45 x 12, 45 x 12, 45 x 12
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - 150 x 7, 150 x 8, stack x 6(3)
Overhead Rope Extensions - 110 x 12, 110 x 12, 110 x 12

Cardio - 35 minutes LISS Stationary Bike

Diet

Calories: 2,292, Protein: 225.1g, Carbs: 199.9g, Fats: 60.6g