Shoulders/Triceps/Cardio and Weekly Report

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

Smith Machine Military Press (to the front, high incline) - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
Lateral Raises - 40 x 10, 40 x 8, 40 x 8
Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
Reverse Pec Dec - 60 x 12, 60 x 12, 40 x failure, 40 x failure
Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

Weekly Report 6 weeks out

Last Week: 159.4 lbs
Weekly weigh in: 158.0 lbs
Weight: -1.4 lbs loss