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Old 05-27-2010, 03:39 PM   #13
MMA Max
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Max Brawn
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So today was Shoulders but we decided to run part of a column from the West side Template that gasper drew up for me, I can tell come this Monday I will be ready to hit it

Started with

1) 10x3 @ 60% 1RM 135lbs
Flat Bench

Note- I felt this was rather light for being my 60% so I six sets like this @135 and then 2 sets of 145 and 2 sets of 165, The weight moved up and down just as fast as the 135, Not sure if this is ok?

2) Standing Over Head DB Press - 5 sets of 10-15 reps is pretty awesome!
50x10/x10/x10
40x15/x15

3)DB Side Lateral
20x15
25x15
30x15

4) DB Front Lateral
20x15/x15/x15

5) DB Shrugs - 12 sec rest between sets - again, 5 sets of 10-15 ugh
60x15/x15/x15/x12/x15

Additional Work Super Set
A) 20lb sledge hammer to tire- 3 x 1 min round
B) 25lb Plate Around the worlds- 3 x 10 both ways


Since my back day is tomorrow I was not able to do the rest of the West Side template but I was to try the beginning and it was fun.

Post Work out food
1 can of tuna
vegetarian Refried beans - ITS ALL I HAD =/
2 egg white, 1 whole egg
1 large glass of water with 1,000mg Vitamin C mix
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Last edited by MMA Max; 05-27-2010 at 03:42 PM.
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