Finally, a day off.

A day off in my life isn't exactly your average day off.
Because of my hectic life I don't always fit in all my training. So a day off in MY life basically means a double training day.
Today that meant cardio at 1500 and weights at 2100.
(I forgot to mention I'll be using the 24hr time format since part of my training is to be a soldier in the United States National Guard.)
Cardio for me, and for today meant the elliptical on the stage one Glutes setting. Typically I would've preferred a run, but I'm so smart I busted my knee at work last night so that was sort of out of the question.
So.
Glutes Stage One. Resistance for the first 15 minutes was set to 4 and then upped to 6.
I did this for 25 minutes. Since I was limited on time, and thus burn, I brought 8lb weights with me.
For one minute on and two minutes off I lifted the weights varying the lift technique for the first 15 minutes, before just pushing hard for the last ten minutes at resistance 6.
This is just round one.

Round two is several hours later and preceded by half of a peanut butter crunch MetRx bar, which is around 15g of protein with the other half, and 15 more grams of protein left for post workout.
Round two was a total defeat of my upper body. To the point that typing this almost hurts...almost.
Rows, pulls, flys and presses in all directions. And then, just because I could I used the assisted pull-up machine and a few of the others lying around. My favorite rep is 6, usually with at least 3 sets. Sometimes I just go until fail and sometimes I do super-sets. (A super-set is back to back reps of two different exercises to fully exhaust muscles and going until fail means doing a weight until you can't lift it and then lifting the next lowest weight to the same point, and so on.)
I'm not generally the type of person who goes in with a plan other than the general thought of "today's an upper body day". I do the exercises I know (there's a lot of them since I geek out of fitness mags) and go based on how I'm feeling.
Working out should NOT completely deplete you. It should however not be able to be redone. You should leave tired and sore, but you should still be able to stand.