Well it may not have been the smartest move at the time but it sure made me feel better afterward.

This Morning :
40 minutes moderate cardio, empty stomach

This Evening :
Biceps:
Superset 1
Incline alternating curls 4 sets, 12 reps, squeeze / pause
12x20lbs
12x30lbs
12x30lbs
12x20lbs

Preacher Curls4 sets, 10 reps, squeeze at peak
10x10lbs
10x15lbs
10x15lbs
10x15lbs

superset 2
cable 21s4 sets, 21 reps, all with 15lbs
EZ Curls4 sets, 10 reps, all with 35lbs

superset 3
reverse curls3 sets, 10 reps, all with 30 lbs
Hammer curls3 sets, 8 reps, squeeze at peak
8x20lbs
8x30lbs
8x30lbs

Shoulders
Y,T & I (Rotator cuff strengthening exercises), 2 sets, 8 reps
Bent arm lat raise, 4 sets, 10 reps, HLR4 10secs
10x20lbs
10x30lbs
8x30lbs; strip to 20lbsx6 reps
8x30lbs; strip to 20lbsx5 reps

Revese Flyes, 3 sets, 10 reps, HLR4 10secs
10x20lbs
10x20lbs
8x30lbs

Presses, 4 sets, pyramid reps
14x20lbs
12x30lbs
10x30lbs
8x44lbs
14x20lbs

Stretching, creatine, rockets and some steak after The Stretching. Triceps are still sore from Wed so a few weights had to be lowered. Tomorrow is Free Day - mexican night here we come

Nat