Warm up
5 mins on LifeCycle - (level 5 - avg 80 rpm - 65 cals burned.)
10 mins stretching

Legs

Squats:
warm up with 45 lb bar (10) - slow
135 (8)
185 (8)
225 (8)

Quad extensions:
16 (8)
17 (8)
18 (8)

Hamstring pulls (flat):
12 (8)
13 (8)
14 (7)

Calf (standing)
325 (8)
340 (8)
355 (8) - the whole stack

Shoulders

Shoulder press machine:
90 (8)
180 (8)
200 (8)

Seated back extensions
30 (8)
35 (8)
40 (8)

Dumbell shrugs
85 (8)
90 (8)
95 (8)

Abs

Horizontal leg raises
12, 12, 12

Chrunches
20, 1

Notes
I felt a tweak in my back in the first crunch of the second set. I quit right away. Pisses me off. I did this diet change to shrink my belly, and I can't to abs! Hopefully soon.