Wow, illness and injury to me and my training partner has kept us out of the gym...Well we finally hopped on the wagon again and hit it up yesterday and we are ready to hit up a traditional westside routine (4 days per week) with a few twists (unilateral movements, calves, neck training) for the next 11 weeks or so.
The first week week we'll probably take it easy so we don't get too sore. This week I omitted chins and reduced the weight and number of sets I normally would do for the accessory movements.
DE Bench + doubled mini bands
120lbsx8x3
Chain flies
40lbsx3x10
Seated DB cleans
3x10
Neck harness
25lbsx3x15
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