Ok, some more training - decided to 'blend' back & bicep day with legs day, but eliminating any that put stress on my lower back (i.e. weight going on to spine) so that I wouldn't make it angry, the result:
Lying Leg Curls 35kg x 8, 30kg x 10, 25kg x 12
Seated pull down 100kg x 10, 80kg x 10, 80kg x 7
Leg Extensions 82.5kg x 8, 75kg x 10, 67.5kg x 11
Reverse peck dec 67.5kg x 10, 67.5kg x 10, 60kg x 10
Seated calf raise James' 3 minute
Preacher bench machine curls 20.0kg x 10, 10.0kg x 10, 0.0kg x 10
Chin-Up - Really squeezed shoulder bladesin tight to load upper back as much as poss, worked well, will continue like that
Lying Leg Curls - matched PB from last time, without the squats & SLDL prior these were kinda easy
Seated pull down - ok, but not great, kept pace slow
Leg Extensions - ouch, lol! Yeah, with no warm up these really got my quads sore quick!! Just didn't have last rep on 67.5, nothing in me...
Reverse peck dec - new PB +7.5kg, had to drop for last set, but felt good
Seated calf raise - mother of god seated hurts more than standing!!! Think I might swap, these were cramp city!
Preacher bench machine curls - these were fun, not done preacher bench in about a decade, was repping absurdly slow, about 3-4 seconds up & down, bi's were exploding by the end even with no weight on the thing
All in all felt like a nice workout, not as savage as either back or legs day normally is, as missing the big ass squats or deadlifts, but felt very effective with good pumps all round.
Nice protein shake + pizza & chips for tea, had carvery for lunch yesterday too, think I'll grab another one today