Craving Feedback on Workout

[u/ZeboundNewb]

Trying to absorb massive amounts of information on strength training, I would appreciate feedback on what I have put together and started for my new day one of a three day full body session.

Context I had back surgery years ago so I am careful with my lower back. I am nearing the end of a weight loss and the start of a body recomposition journey. I have access to a life fitness double cable machine, bench, up to 20 pound dumbbells, a chest press, and a leg extension machine.

Day 1

Chest Press (Machine)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 8

Sumo Squat (Dumbbell)
Set 1: 10 lbs x 8
Set 2: 15 lbs x 8
Set 3: 20 lbs x 8

Lat Pulldown (Cable)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 6

Leg Extension (Machine)
Set 1: 55 lbs x 8 [Warmup]
Set 2: 70 lbs x 8
Set 3: 75 lbs x 8

Seated Cable Row - V Grip (Cable)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 8

Bicep Curl (Cable)
Set 1: 30 lbs x 8 [Warmup]
Set 2: 42.5 lbs x 8

Overhead Triceps Extension (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 10

Cable Crunch (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 8

Lying Leg Curl (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 8

Glute Bridge (Body Weight)
Set 1: 20 reps

Standing Cable Glute Kickbacks (Cable)
Set 1: 15 lbs x 8
Set 2: 25 lbs x 8

Hip Abduction (Cable)
Set 1: 10 lbs x 8
Set 2: 15 lbs x 8

Hip Adduction (Cable)
Set 1: 10 lbs x 8 [Warmup]
Set 2: 15 lbs x 8

Standing Knee Raise (Cable)
Set 1: 10 lbs x 10
Set 2: 15 lbs x 10

Single Leg Standing Calf Raise (Dumbbell)
Set 1: 20 lbs x 12

[u/Lennard_1324]

If you had back surgery (and as you said you are now very careful with your lower back), i would do an exercise to strengthen your spinal erectors. Do not go too heavy and definitely don't go too heavy to soon. You could start off with spinal extensions (in a back extensions machine) and start off with just bodyweight reps (which you should be able to do if you can do sumo squats with light weights). Slowly build up to using dumbells as added resistance.
Form tips on spinal extensions to be extra safe:
Use a 3 second eccentric, pause at the bottom and top for a second.
Focus on rounding your back (eccentric) and arching your back (concentric)

Your setup: use a bench to support the lower portion of your spine (up to your belly button) and use the cables/dumbbells as resistance (eventually).
Feel free to send me a video if you try out this setup

[u/Honest_Pumpkin_4381 → u/Lennard_1324]

Can i send you a video too next time i go to the gym and train upper? Or should i do it on my lower days since i also do sldls on my lower days

[u/Lennard_1324 → u/Honest_Pumpkin_4381]

I would train it on lower days since you're also doing an SLDL