Decided to commit heresy and split up my front/lateral/rear superset. I just did front and rear together for antagonism and decided to do the seated variant for lateral raises. Definitely shocked the system because by the end I really didn't need a finisher. I felt like my entire shoulder on both sides was about to explode. The first decline ab set was a bit too heavy as well. I had to drop to 10 reps for the final two. All in all, had a very productive day.

A.M. - Weights

[Smith Machine Shoulder Press - 8/10/12/14
Standing Plate Shoulder Shrug (single arm) - 10/10/10/10 (per side)]
#{180, 180, 175, 170}
#{45, 45, 45, 45}

[Standing Dumbbell Alternating Front Raise - 6/7/8/10
Standing Bent Dumbbell Reverse Flye - 6/7/8/10]
#{90, 90, 80, 70}

Seated Dumbbell Alternating Lateral Raise - 6/7/8/10
#{30, 30, 25, 20}

[Standing Barbell Military Press (Front then Back) - 8/10/12
Standing Upright Barbell Row - 6/8/10]
#{60, 60, 60}
#{60, 60, 60}

Seated Rear Deltoid Flye - 8/10/12
#{210, 210, 210}

Full Crunch Machine - 15/20/25/Failure Drop Set
#{130, 120, 110, 130-120-110-100}

Weighted Decline Sit-Ups (slow) - 15/15/10/10
#{40, 25, 25, 25}

Ab Coaster (weighted knee raise) - Failure
#{70}

Est. Calories ~ 845

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 475