[nik-]

I'd do cardio after your weights ... 30 minutes seems like a lot for a "warmup"

I do a 10 minute warm up on eliptical, my weight routine, and then 30 minutes cardio on either eliptical or walk/jog intervals (not sprint/jog since I'm so out of shape) on the treadmill.

I also split up my body so I do one group of muscles once every 6/7 days, depending on availability. Arms/shoulders one day, legs another, chest/back a third. I find this lets me get the rest I need to really have good workouts and not cheat myself with incomplete sets or poor form. I'll try to throw an extra cardio day in on my non weight days whenever possible.

I also have shoulder problems so I work them probably the most of all my muscles. You should look into some rotator cuff exercises that they use in rehab. Super low weight (3-5lb dumbbells or a resistance band) and simple exercises that I do before my actual weights to warm them up and to build a little strength in those small areas.

I'm down 30lbs in the last 3 months and hope to lose another 5-10 before I leave for vacation in a month. Then I want to lose another 20 or so after I get back. I find my scale weight will fluctuate pretty wildly day to day so I try to think of it as a trend instead of a linear decrease.