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.