shoulders and traps: the cable cross overs at my gym indicate a number they may be pounds or just a number indicating level, for purposes of log i will refer to them as lbs.

military press(dumbell)
set 1- 45lbx10
set 2- 55lbx10
set 3- 60lbx10

lateral raise(cable)
3 sets @ 12lbs x15
front raise(cable)
3 sets @ 12lbs x15

rear lateral raise(dumbell)
3 sets @ 25lbsx 10

rear lateral fly(cable)
4 sets @ 12lbsx20
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shrugs(dumbell)5 sets total
set 1- 80lbsx 10
set 2- 90lbsx 10
set 3- 90lbsx 10
set 4- 80lbsx 10
set 5- 65lbsx 20

so far i feel a little different on the sdrol. i feel more energy. i ran a mile on day one and a mile on day two. i notice a bit more sore than usual because of my ability to work a little harder. it seems to be gradually increasing but it's only been to days so we'll see....wish me the best of luck