Did this yesterday
Bodyweight - 244
Shrugs - 135 x 30, 225 x 20, 315 x 10, 405 x 10, 500x3,3,3 585x3,3,3 635x3,3,3 500x5,5,5
Db Rows (no straps) - 150 x 10,10
Leg Curls - 50 x 2 sets of 10
Incline Db Curls - 40's x 2 sets of 15
Notes - Felt like shit. Not quite a -10% session but really damn close. I kept doing the shrugs hoping I would "wake up" but too little carbs on this particular day and I slept in really late. Feel like I never woke up.
Late evening - 45 minute steady state
I went out after and got pretty lit the fuck up drinking, which I have not done in quite a while, thus negating most of my cardio. That's ok, you gotta live a little too.