I felt a little sluggish going for a workout after a 12 hour shift, but it energized me in a nice way. I was also pleasantly surprised when my jock nephew showed up and joined me for half the workout. He went on to his swim and I finished on my own. When I grow up I'm going to be big and strong like Jon. I also had enough time for a reasonable cardio. It was a good night.

Stiff Leg Dead Lifts BB Stripped 15/80lb 15/50lb, 12/80lb 10/50lb
Leg Extensions BrkDwn 12/85lb 10/50lb, 12/85lb 10/50lb
Standing Calf Raises 15/120lb X 3 Sets
Close Grip Pull Ups 15, 12, 8
Upright Rows BB Stripped 12/60lb 10/40lb, 12/60lb 12/40lb
Front Lat Pull Down 12/110lb, 10/130lb, 7/145lb
Bicep Curl DB 15/20 x 3Sets
Preacher Curl BB Stripped 8/60lb 8/40lb, 10/60lb 10/40lb
Reverse Curls BB 12/40lb x 2Sets
SS Crunches 50, 50, 40
SS Cable Crunches 16/85lb, 15/85lb, 10/100lb
SS Hanging Leg Lifts 20 x 3 Sets
Elliptical Xtrainer 24 min 2.49 miles