Delts and Triceps

Side Lateral: 2 warms, 20x10x3
Bar Shrug: 1 warm, barx10x3
High Inc DB Press: 1 warm, 30x10x3
Dips to failure-ouch!
Rope: 1 warm, 45x10x3

Cardio: 3.2 miles

Total Calories: 1345
Fat: 42
Carbs: 97
Protein: 133