Ok so since i cant lift heavy or might not be able to lift heavy ever again, i decided that would not stop me from training.

My BF% is fairly high 22% i am 5 feet 10 and around 212 pounds.

I read a lot of good on Vince Gironda 8 X 8 routine, combined with a good diet and a bit of cardio that would shed a lot of BF% and get me in the 15% range.

Today i decided to modify the program a bit and really get to intensity going.

Db bent rows
lat pulldown
close grip pulldown
low pulley rows
revese grip pulldown

This is 40 sets OUCH crazy stuff.

Beleive it or not i was able to get all this done within 30 minutes, i took between 10-15 second break between sets and try to keep the same between exercise, my tempo was a regular 2-0-2.

My back is pumped and i am sure i will be sore has hell tomorrow but i really want to keep at it.

I am glad to say that i feel no back pain nor upper back pain, my prolotherapy treatments work like magic.

Also took animal pump this thing is really sick has well makes you work even harder.