7th January
Training in a fasted state. Yay me! 
General warm-up:
barbell overhead press: 4 sets: 45 lb bar x 10 reps each
Superset:
s1:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps
s2:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps
s3:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 115 lbs x 10 reps
s4:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 10 reps
s5:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 8 reps
s6:
lateral raise: 24 lb bells x 15 reps
standing overhead press: 135 lbs x 6 reps
NB: my delts are so swollen right now, it feels like that one time I gave the wrong answer in class.
s7:
lateral raise: 24 lb bells x 18 reps
standing overhead press: 95 lbs x 12 reps
Comments: there was nothing at all pleasant about this. The burn in my delts feels like my punishment for wanting to be better. I'm sorry delts. I'm fucking sorry. 
Kettlebell shrugs:
50 lb bells x 30 reps
50 lb bells x 20 reps
50 lb bells x 20 reps
superset: 3 rounds
Barbell upright row: 95 lbs x 10 reps
strict bent lateral raise: 24 lb bells x 10 reps
superset: 3 rounds
skipping: 100 reps
bodyweight push-ups: 20 reps
addendum:
paused flat bench press:
3 sets: 135 lbs x 10 reps each**
**with a 5 second hold at the bottom of the movement, just shy of touching the pecs.
Overall... a pretty decent session.
Working on dedicating more time to myself in 2016... one step/day at a time.