Delts & Tri's 2/2/10

SEATED BAR PRESS: (Did the Nautilus Over Head Press)
Warm Up: 1x35x15, 1x50x12
Working: 2x65x8, 1x70x5 & 65X1

SEATED SIDE LATERAL: (I'm really sore)
Warm up: 1x15x12
Working: 1x20x12, 2x25x8,9

FRONT RAISE
Warm Up: 1x10x12
Working: 2x12x12 1x15x11

Tri Press: (?? Not sure what this is I did Skull Crushers with crooked bar)
Warm Up: 1x30x15, 1x40x12
Working: 3x45x8

DB Ext (?? Bent over with DB in hands...aain not sure what this is...single arm over head?)
Warm Up: 1x12x15
Working: 1x15x15, 1x17.5x12, 1x20x10 **Start Heavier

OK Had PT in the am...my right hammie is hurting today...
I am sore from my previous workouts...but feels good...just tight.
Had a serious tri burn going on!
Tommorow is my off day...should I do interval cardio or do that on a workout day? Also since I'm not working out it's a lower carb day correct?
Thanks!
MACRO'S:
Cal: 1859
Carb: 188
Fat: 54
Pro: 154