Back from vacation ... Texas is awesome. Vegas is awesome for 2 days, 3 is too many . Have my specialist review next week, so no deadlifting or leg pressing until I get clearance for that. Not being able to deadlift has been driving me crazy ... Good Morning will be the focus until that clearance comes, with shrugs and rows making up the remainder of back work. I'm doing 15-45mins on the bike each day, low intensity for rehab. I prefer it to swimming for practical purposes and it's easier to manage inpututput. I'll be doing what is technically a push-pull variant for now, but really it just means doing bench/shoulders on non-back/PC days for time reasons and because I'm going into the gym everyday for the bike anyway, throwing shoulders in whilst I'm there isn't an issue. Erectors, mid-lower traps and glutes have all atrophied, as has left quad (most of all). It should come back fairly quickkly though. Been able to maintain hamstrings and lats more or less, and upper traps and shoulders are probably about the same. Arms are still 17.5/18, though a bit leaner (lots of walking on holiday, definitely burned some excess all over). Will be doing a low-carb diet for now, though not quite RFL degree. Sunday: Good Mornings; 5 - 60kg, 5 - 100kg (warm ups); 3,3,3,3 - 140kg, 5 - 160kg. Shrugs; 5 - 60kg, 3 - 100kg, 3 - 140kg, 3 - 180kg (warm ups); 3,3,3 - 220kg. Snatch Rows; 5,5,5 - 100kg. These didn't feel too good on the knee, I think I will switch to Lying Supported; can go heavier and less injury risk/chance of aggravation. Bench; 5 - 60kg, 5 - 80kg (warm ups); 3,3,3 - 100kg. Shittest bar in the world, so kept it very light. Lying leg curls; 5,5,5 - 55kg. Bike; 15mins. I think I will start sessions with the bike from now on. It's not 'cardio' per se; intensity is quite low.