Notes
I've feared trying weight lifting again, but decided to see what I could do. Back a bit uncomfortable at times, but got through it. Leg really didn't bother me much. Seems to have isolated to the back just as McKenzie said it would. Reduced weight on decline, flat, and bent over just to be safe. Dips felt completely normal so if nothing else I can do dips.
Decline Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (65 - #24 - 20/20/20)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (55 - #21 - 20/20/20)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (20 - 20/20/20)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (20 - 20/20/20)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (12.5 - 20/20/20)
Bent Over (Barely) Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest) - (40 - 20/20/20)
Pull-ups (4/5/3/3)
Dips (12/11/10)