I spent the day lifting and carrying heavy ass girders at work today and my back was letting me know about it, so I decided to skip the deadlifts.
Pull.
Warmup: work!
Pull ups 4x5 @ bodyweight 1x3 @ bodyweight 1x1 @ bodyweight
Bent over rows 5x5 @ 70kg (154lbs)
Back extensions 3x15 w 10kg (22lbs) plate.
Short and sweet today as I had a hard day at work. I'll post my macros after dinner.