Esplanade (v.), to attempt an explanation while drunk

I had a pretty good workout at the gym yesterday, I even got in a bit of cardio. My legs and arse are still very sore, so I will not be training lower body until Sunday. I may have the opportunity to get there tonight and if I do, I will do a long cardio session and maybe some isolated weight training. Oh, and definitely a lot of stretching!

Workout

Bent over Flyes (DB) 10lbs x 12 x 3
Lying One Arm DB Protractions 20 x 20 x 2
Pulldown 75lbs x 12 x 2
Scap Push Up 20 x 2

Military Press 45/50/55/60/65lbs x 5
Chin Up BW x 5 x 5
Seated Cable Rows 105lbs x 8 x 3
Incline DB Press 25lbs x 12 x 2
Alt. Front Raise 10 x 12 x 2
Shoulder Roll 10 x 3