Back / Shoulders
Deadlift
3 x 8 - 80KG
1 x 4 - 100KG

Lat Pull Down
3 x 8 - 177lbs

Military Press
3 x 8 - 35KG

One Arm DB Row
3 x 8 - 30KG

Wide Grip Seated Row
3 x 8 - 59Kg

Upright Row
2 x 8 - 35KG (Shoulders allways click and crunch when doing upright row :/)

I trained at 8pm - 8:45pm which was awsome as the gym was empty but I had been up since 7am, I am not sure if this it ok to train at this time.