Slow night at work tonight so I went to the gym.
Elyptical - 10 minutes.
Scull Crushers - 40lbs/12 reps, 50lbs/12 reps, 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Standing Barbell Curls - same as above.
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12 reps, 30lbs/12 reps.
Cable Triceps Extensions - 50lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.
Treadmill - 10 minutes shuffle jog (heart rate ~155BPM)
I feel great! The cardio at the end was excellent! My only problem now is how do I get to sleep.