Shoulder and tricep workout:

Mixed things up a bit but stayed with the same theme of exercises, if that makes sense. Happy with the shrugs and the pain free tricep work. Kicked up the HIIT cardio again, and becoming more focused on the diet.

1 arm side lateral (leaning off pole: 2 warms, 40/8,9 2 burnout reg
Bar shrug: 2 warms, 295/7,7 drop set
Standing db press: 2 warms, 55/8,7 drop set
Rope pressdown: 2 warms, 55/8,10
Bar ext: 55/10,10,9
1 arm press underhand: 15/12,11

HIIT cardio
2 min warm
8 sprints
5 min cool