Since I only went once last week and then got hit with a stupid cold, I am counting that as a warm-up and this week is Week 1.

weight/reps x set/s

Db deadlift: 15/10 x 2
Calf press, seated: 25/12 x 2 (increase weight next time)

Assisted chin up: 110/10 x 1; 110/8 x 1
Assisted dip: 110/8 x 2

Lat pull-down: 50/6 x 2 (followed G's advice, and I did feel it more in my back)
Chest press, pulleys: 40/8 x 1; 40/6 x 1
Shoulder press, pulleys: 15/9 x 1; 15/8 x 1
Seated high row: 50/10 x 1; 70/10 x 1 (this machine does a lot of work for you, I think)

Back hyperextension: bw/10 x 2

And a nice long stretch session afterwards, followed by a hit of l-glutamine. Stocked up again today and am going to take it 2-3x daily, for gut healing as well as muscle recovery after working out.

Still feel like I'm hitting my biceps a lot during this workout (chin ups, lat pd's and rows) so I may replace the lat pd's with something else bc the bi's get tired!