thanks man, i ended up lifting today actually. heres what we did

dumbell bench: 5x10 with 65's
incline dumbell bench: 5x10 with 55's
dumbell pullovers: 5x10 with a 55
one legged strait legged deadlift: 5x10 with 60
bent over rows: 5x10 at 95

todays running
10 minutes of jumproping (i guess it was to cold to go outside and run)

__________________
age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...