Building a better back

Today was back and triceps day.  I always love training back, it is one of my better body parts.  I was able to hit it pretty hard without any issues of pain in my lower back.  Did two sessions of stretching to make sure I would be able to go at it.  Thirty minutes of cardio done.  If I manage to keep 4.0 mph I can burn ~350 cals per training session on the treadmill, leaving me with less than 1500 cals to cut out of my diet for the week.  Sweet.  And even at 4.0 mph, I don't feel like I even broke a sweet.  Treading lightly with the recovery process as I do not want to be sidelined again for 5 weeks.

Back
Bent over rows
bar 45 lbs 15 reps
95 lbs 11 reps
115 lbs 8 reps
135 lbs 6, 8 reps

Hammer strength lat high pulls palms in
70 lbs each side 10 reps
80 lbs each side 8
90 lbs each side 6

Lat pulldowns to the front
75 lbs 15 reps
105 lbs 15 reps
135 lbs 10 reps

Triceps
Close grip bench
bar 45 lbs 15 reps
95 lbs 3 sets 10 reps

Dips - BW - 3 sets 15 reps

Calves - Standing calf raises  155 lbs 15, 175 lbs 12 x 2

30 minutes cardio on treadmill high speed 4.0 mph.

Looks like I am back in the saddle again!