Thread: Back to basics following lower back injury...comments please

Basically I torn the ligaments in my lower back while throwing up the 45kg db to perform incline bench press in August. The pain felt like someone had stabbed me in the back. Dr told me to never perform free weights exercises gain. I have recently been started going to the gym again. I have decided to work out 3 days a week. I don’t seem to have lost much strength diet has been pretty poor also trying to sort that out now as well. Any suggestions on routine below. Strength is more important to me than size I currently weight 14st 2lbs or 198lbs BF% ?

Day 1

Back and biceps

Back

Pull ups- 3 sets of as many reps I can perform (usually 8-10 reps)
1 arm row 3 sets of 10 @45kg
Lat pull down 3 sets of 10 on weight, which allows me to perform perfect form
Dead lifts (will start off @80kg and see how my back feels)

Biceps (arms at side no swinging)
3 sets of 10 @25kg
EZ curl 3 sets of 10 @ 40kg

Day 2

Chest and triceps

Chest

Iso bench press (flat)
160kg *6
170kg*4
180kg*1-2

Decline Bench press

100kg*6
120kg*6

Incline fly’s

3 sets of 10 @20kg

Tris

Skull crushers 3 sets of 10 @ 40kg
Close grip bench press 3 sets of 10 @ 70kg

Day 3

Shoulders and legs

Shoulders
Dumbbell press 3 sets of 6-10 @40kg
BB shrugs 160kg*10
Lat raises 3 sets of 109 @10kg

Legs (never really worked legs hence real skinny and need most attention!)

Squats
Calf raises

I also took a few pictures today

ok thanks off to the gym now for chest/tri work out will stretch more than 5 mins try for 15-20