TweetFriday - rested

Saturday - golf in the morning, yard work in the afternoon

Sunday - rest

Monday

Eagle Row 90/10 120/10 150/10 175/10+5+5 (rest pause)

Standing T-Bar Row - 45/10 70/10 95/15+7+5 (rest pause)

Prone Cobra (3s pause at top) 8s/12,12,12,

Standing Cable Row - 100/10 165/20+10

DB Curl (5sec negative) - 10s/5 15s/5 20s/5 25s/5 30s/5 35s/5 25s/15

Leg Circuit (slowly getting back to legs)
Glute Bridges (5s pause at top) 20/5 30/5 40/5
Goblet Bench Squat (more hip hinging) 35/5 50/5 60/6
DB Romanian Deadlift - 35s/5 50s/5 60s/5

Calf Raises - 100/10+10+10 (30s rest between sets)

Windmill - 5lbs/6 sets of 5 reps

Along with stretching and other rehab work.