Shoulder workout

This is my second post today as I was late on yesterday's.  Today's focus was resistance on shoulders with cardio.  The main lifts today were back flies (start with hands in front with arms outstretched at 90 degrees, pull with shoulder blades until arms and body make a "T" - arms back as far as they'll go and keep them relatively straight), standing rows (see video) and front raises (starting from thighs with dumbbells in hammer position lift at an angle across the torso and past the face to finish to side of your head).  I hit some difficult abs with the rubber band again focusing on the obliques, and worked in some running for about 2 miles on intervals peaking at 1 minute on 10.0 mph.  I didn't rest between sets at all, including running.  Here is a video of the standing rows - I did supersets for the penultimate and final sets for 30 total rows on each arm on 75 lb resistance bands:

Thur	8/2/2012
Lift	Weight	Reps	Total Weight
Back Fly (cord)	30	30	900
	30	30	900
	30	30	900
	30	30	900
	30	30	900
Standing rows (bands)	75	30	2250
thumb in	75	30	2250
thumb out	75	30	2250
up/in/out combo	75	60	4500
up/in/out combo	75	60	4500
Front shoulder raises	7.5	50	375
	12.5	40	500
	15	36	540
	20	30	600
	25	30	750
Abs	60	130	7800
Day's total		30815	lbs