Todays training consisted of the following:

 Cardio: one mile walk on treadmill

Seated Smith Machine Military Press:

2 warm up sets: (85x10)

3 sets: (125x8, 145x8, 155x6)

One Arm Dumbbell Press:

warm up set: (40x10)

2 sets: (50x10, 55x10)

drop set: (40x10)

Super set:

Side Raises:

warm up set: (15x16)

3 sets: (20x12)

Side Raises Behind the Back:

3 sets: (10x15, 15x12(2))

Dumbbell Shrugs:

warm up set: (75x10)

3 sets: (85x20, 90x20, 95x18)

Rear Raises:

warm up set: (10x10)

7 sets: (15x12)

Standing Military Press:

4 sets: (95x8)