I will start the thread off with back day this past friday.
High rows hammer strength 4 sets last 2 sets with 3 plates
lat pulldown to the front 4 sets,
bbell rows 4 sets, last 2 sets with 245lb for 8 reps
low pulley rows 4 sets
v-bar pulldowns leaning back with chest high 2 sets
dbell shrugs 4 sets 125lbs x 15 reps
bbell rows 3 sets
5 sets of calf raises 20-25 reps
felt great afterwards. Didn't deadlift this week for the 1st time in a while. Lowers back has been a little out of whack so I will let the Chiro work on it another Week and hopefully get back to DLs next Friday!