did stand lateral raise for first time -
12x12,12x15,10x15,8x15 - this seemed a good weight but form was a little off on last two sets. next week I think
12x12,12x12,10x15,8x15 and see if that helps. more important to maintain form, than move up weight.

cardio- noticed that i can do level 5 for the full 25min on the bike. I think the treadmill really does provide more progress, as that is what i used last week, and this is most significant improvement i've seen.

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