Shoulders/Triceps and Cardio

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

Military Press (to the back) - 185 x 8(2)(1), 185 x 8(2)(1), 155 x 12, 135 x 15
Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 9
Machine Laterals - 90 x 10 per arm, 90 x 10 per arm, 60 x failure
High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
Pressdowns - 140 x 8, 140 x 8, 140 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

Great workout. Strength is still there. Really looking forward to going into the gym all the time....well, except for HIIT days.