Sunday's workout routine

Shoulders, side delt's, rear delt's, traps, tri's....

Free weght shoulder presses= 3 sets 160lbs for 9 reps twice, last set with 150 for 12 #warmed up prior to working sets. Rear Delt's 45 lb dumbells for 12 reps, then 30 lb dumbells for 12 (lighter weight resulted in better pump), Shrugs (behind the back (free weight with bar=5 45's, a 10 and a 5 for 12 reps twice, side delts= dumbells 30 lbs for 9 reps (turned wrists as if pouring a pitcher of water, felts more of a pump by doing so)= 2 sets, Tri's close grip presses= 155 for 10 reps, then added a 5 for 9 reps, then took off a 10+added a 5 and 2 1/2 for 11 reps.

This workout was the best in a couple of months. Have been on a mini diet pro-280, carbs-100-200, fats-25-35 for about 3 weeks. Bumped up calories after this workout to pro-280, carbs-400, fat 40. Weighed in yesterday at 190, which is down a few lbs since last week. Do not want to start losing weight too quickly. Will keep the numbers (regarding diet) higher on workout days, and on non-workout days keep them to the previous lower ratio's.