Max-effort Lower Body

Front squats
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

RDL's w/ hook grip
45 x 10
135 x 10,10

Back extensions
10 x 10 (dumbbell held behind head)
body weight x 10

Hanging leg raises
body weight x 3,3

Treadmill
20mintues "calories 181"

Front squats felt awesome. A little hard on the fingers and wrist flexors but other than that they felt fine. Back squats have a history of hurting my low back and left hip. I never really done front squats so I am expecting to gain strength and stay healthy with these for awhile.

The hanging leg raises were awful. My core strength is shit right now. I will be doing daily low load ab work as well as some of my other weak points to get my strength up. For now still keeping the intensity/volume fairly low/moderate to prevent getting super sore.

I been walking 3-6 miles a day. Soon I will start mixing it up with walking w/ a weighted hiking back pack and jogging.

Cleaning The Rust Off, Upper body work

Max-effort upper body

Close grip bench press 
95 x 10
135 x 5
155 x 5
185 x 5
135 x 10

Circuit 
"Fat man" pull ups
body weight 10,10

Lateral shoulder raises
15 x 10,10

Triceps rope pushdown
40 x 10,10

Cardio 
3 mile walk outside

This workout was tough being that I haven't worked out in about 3 months. The weights felt heavy and shaky and my endurance sucked.

I decided to follow the "westside for skinny bastards"  http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html with the temporary removal of the explosive exercises and true max effort for the lower body. This is because frankly my body and mind are just not ready for it yet. I also decided to do use this template over the "531" because in the past i have become discouraged when my hip would start to act up during squatting or if my shoulder started to hurt with bench pressing. This template allows me to sub in other exercises much quicker than following 531 would allow me.