Today's Stats:
211.8 (within a pound of previous low!!!) 25.7% BF

Working nights - Last one tonight. Had to get up early, the snow is a mess - maybe 6" deep fresh snow. Need to plow my driveway and a couple of close neighbors.

Hopefully time to exercise afterwards before getting showered up for work.

Yep - Shoulders, Abs

All of these, back to back
Military press 80x10 60x10,10
Front Raise 15x5,5 10x5,10,5
Lateral Raise 15x5,5 10x5,10,5
Rear lateral raise 20x5,5 15x10,5,5

DB upright row 30x10,10,10

Ab roller thingie 5,5,5,5,5,5

Landmine rotations Bare barx10,10,10

Shoulder finisher
Arnolds 25x10 20x10,10


Time and intensity
28 min, 144 BPM

Edit:
Cardio at 2:30 AM
30 sets of two flights of stairs

Time and intensity
20 min, 149 BPM avg.