Back
Weighted pull ups
BW * 5
10kg * 3
20 * 3
30 * 3, 3, 3, 3, 3, 3
One arm machine row
35 * 8, 8, 8, 8
Lat pull down
65 * 10, 10
Sled rows
75kg * 4 sets
Sled curls
50 * 4
Sled extensions
50 * 4
Back rehab + intense stretching
My back is not healing as fast as I'd like, but given that the doctor told me not to train for 6 months, I think i'm way ahead of his schedule.
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