weds
back
wide grip pull downs 4 set 8-12
deadlifts 4 sets 4-8
barbell row 4 sets 8-12
machine row 7 sets 10 min rest

thrs
quads
squats 3 sets 12
leg press 3 sets 12
leg curl 3 sets 12

bloody got cold seems like getting worse so just did what I could today will do same tomorrow and hope sorted after weekend