Might help me.

9/4/2008

5 minute warmup on elliptical machine

Squats
12 reps at 135 lbs.
12 reps at 185 lbs.
10 reps at 225 lbs.
30 reps at 135 lbs.

Shrugs
3 X 10 80-90 lb. dumbbells

Lunges
2 X 10 with 25 lb. dumbbells

Front Shoulder Raises
2 X 10 with 65 pound barbell

Only had time for a quick workout. Get back to it next week.