Shoulder and tricep workout:

The hits keep coming and a really solid workout. I reached my current max on the barbell shoulder press with out a spotter! LOL, Next time I need someone just in case. All other lifts were increased from last workout.

Barbell delt press: 3 warms, 205/6 225/4.4 drop set
Side lateral up and downs: 3 x
Front Raise ss
with Trap bar shrugs: 3 x
Tricep Pressdown: 2 warms, 82/8 92/8 drop set
Weighted Tri dips: 3 x
1 arm pressdown: 17/14.12

HIIT Cardio
2 min warm
8 Sprints
5 min cool

Christmas Day: Eat and rest!