I was going to start this next week when I changed my program around a little but what the heck, I'll throw it out starting today.
Sunday November 9th ME Legs/Delts
Shoulder Width Good Mornings
Seated Military Press
Manual Leg Curl (kind of a GHR with my lower legs locked in the seated calf machine)
Bent Over Lateral Raises
15 (per hand) x 10
Seated Calf Raise
Saxon Side Bends
15 (per hand) x 6
20 min. on the bike, hill program level 8
The supplimental exercises were done as a circuit because it's convenient and saves time. So there we go, the first of many.