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)