Went to the gym @ 9pm last night:

Cable flyes (2 sets)
Lat Pull Downs (3 sets)
DB Bench Press (3 sets)
Bent over rows with BB (3 sets)
Shoulder press with BB (2 sets)
Lateral Raises (2 sets)
Overhead Tri Ext (wu)
Alt DB Curl superset with dips (3 sets each)

30 minutes on the StairMill from Hell