Nicole Wilkins Lee workout of the week

Yesterday I decided to try some to the workouts of the week from the muscleandfitnesshers.com site.  This is the 1st week since breaking my hand that I am splitting my upper body down into different days again.  My hand is still not healed, still hurts and of course I am not near as strong upper body wise as I was before since I have had 7 weeks of no exercise.  :(

This is Nicole's WO of the week as outlined on the site:  How it went for me is in whatever color this is
Back:
1. wide grip pullup (use assisted chin/dip if necessary): 3 sets of 10 reps  Yes I used assisted 3 X 10
2. reverse grip T-bar row: 3 sets of 12 reps  Could NOT do reverse grip, used regular grip 3 X 10
3. one arm seated cable row with neutral grip: 3 sets of 15 reps (each arm) Liked!  3 X 15
4. close grip pulldowns: 3 sets of 12 reps  A fav of mine 3 X 12, 10, 10
5. dumbbell pullovers: 3 sets of 15 reps  Did not do as even a 25 lb DB hurt in my hand
6. pull-ups neutral grip to failure each set: 3 sets of as many as you can do!  Hand shot by this time a no go
Abs:
1-a. straight leg lifts on roman chair: 3 sets of 15  2 X 15 ---Superset with
1-b. tuckups on each side on roman chair: 10 immediately after each set of leg lifts  2 X 10
2. situps on decline bench: 3 sets of 25 reps  2 X 15, 10
3. plank hold on elbows with (30sec with right leg off floor, 30sec with left leg off floor) rest 30 sec between sets: 3 x 1min (as directed)  DID

I liked the workout.  It was nice to finally work back even if I had to go much lighter.  Looking forward to the other 2 workouts posted; shoulders with Erin, and legs with Ava. 
Diet was good yesterday.  Taking it one day at a time.  I figure I am maintaining competition diet 80% of the time even though I am not competing this year.  That is something I can live with for now.

Have a great Hump Day!  Keeping pumping!!!  :)