My back has responded slower than expected. But is close to 100%. I've decided to take it easy on it this weekend, instead of risking any further damage.

Cardio

35 mins on Lifefit cycle (avg. 80 rpm - 450 cals burned)
10 mins stretching
sit up's (no weight)
(20)
(15)
(15)

Weighed myself - 234 lbs - gained 1 pound.

Chest

Seated incline - Hammer Strength machine
90 (10)
180 (8)

Pec deck
160 (10)
180 (10)
200 (8)

Seated dip machine - first time ever used this
380 (10)
420 (10)
440 (10)
460 (10) - one plate from the whole stack!! I like this. This is easy.

Triceps

Seated double dumbbell extension - incline bench, pushing out at 45% - first time for this one too
30 (8)
35 (8)
40 (8)

Rope pull downs
60 (8)
70 (8)
80 (8)