Shoulder Press: 40 pounds for 3 sets of 6 reps
Up Rows:90 pounds for 2 sets of 6 reps
Bent Over Lat Raises: 25 pounds for 2 sets of 5 reps
Dumbbell Shrug: 80 pounds for 4 sets of 6 reps
Calories for the next few days wont be mentioned. I have been keeping track on and off and as I have been doing it more I know generally what my protein and calorie intake are. If I stop progressing on the scale then I will make sure to keep track again.