Day 60: Shoulders and Abs, cardio

This morning has gone smoothly so far. He's what I did this morning:

Military DB Press
12 x 20
12 x 25
6 x 30
6 x 25
Abs: Crunches
3 x 20

Upright BB Row
3 x 12 x 30
Bent Over Posterior Row (arm abducted away from body 90°)
3 x 12 x 15
Abs: Swiss Ball Crunch
3 x 20

Front DB Raise
3 x 12 x 10
1 arm leaning Lat DB Raise
3 x 10 x 7.5
Abs: Seated Crunch Machine
2 x 20 x 55

Upright Cable with Rope Row for Post Delt
12 x 35
12 x 45
12 x 50
Abs: swissball crunch with feet up on wall
3 x 20

Bent Over Post Delt Raises
2 x 12 x 5lb plates

Cardio: Sprints
15 minutes of
1min at 5mph
1min 8.0mph then increased to 8.2mph, 8.5 mph and the last minute
9.0mph

1.7miles in 15 minutes

Meals:

M1: 5 eggwhites, 1 slice f/f cheese, 1.2 cup fiber one cereal no milk, 1 cup coffee, 1 L water done
M2: 1/2 cup 1% cc, apple, 1 L water
M3: 4 oz grilled chicken, 1/2 cup brown rice, 1 cup broccoli, 1 L water
M4: Myoplex Lite RTD, 10 baby carrots, 1 L water
M5: 4 oz salmon, 2 cups broccoli, 1 L water
M6: TBD