Shoulders
220.2 lbs 26.5% BF. Should be around 219 and 25%, so I'm still carrying a bit of water from my 4 days of sloth and gluttony

Glutes are pretty painful today. Not sure what accounts for that. The deadlifts weren't all that heavy.

(cardio and abs later tonight - If they're gonna make me work 7 straight 12 hour shifts, they can let me exercise here).

Barbell Military Press 90x7 70x7,6 60x6,6(fail) Was pretty pleased to loft 90lbs up several times. Looking forward to doing some triple digits.
Dumbbell Front Raise 15x7,7,7,7,7 (35 total reps)
Dumbbell Rear Lateral Raise 20x7,7,7,7,7 (35 reps) - "Thou Shalt Not Omit Rear Delts!"

One Arm Dumbbell Clean and Press 40x5 (too much pain in the left shoulder for this weight today) 30x5, 10,10
Straight-Arm landmine rotations 25lbx5,10,10,5 Jeez these were hard to complete. That's why there are a couple of sets of 5 in there. They take your breath away as a core exercise. But they also hit the shoulders pretty hard, since you are straight-arming it.

Finisher:
Arnold Press 20x10,6(fail)

Intensity - up there due to the landmine & Clean and Press exercises
31 min 155 avg heart rate

Did some abs, no cardio - glutes, quads and hamstrings are all tender. No point over working them. Also, feeling a bit run down at the moment.

Bicycle Crunch 15,10
V-up 5,5,5,5
Grabbed the adjustable dumbbells with 10lbs on them and tested shoulders with a few easy raises - They are pretty wiped out.
Did a walking lap around the perimeter at work.