Hit back today. It felt pretty nice. My back has not lost too much strength, which was a real refresher. I find that heavy, high volume workouts are most effective for my back. Of course, everybody is different and you may find that an alternative method works best for you. The workout is below:

Exercise List:
Warmed up with 5x20 pull-ups.
1) Lat Pulldowns
3x10 on 160 lb.
3x8 on 180 lb.
2x5 on 200 lb.

2) Dumbbell Rows
5x10 w/ 90s

3) Hammerstrength Lat Machine
7x10 w/ 2 plates and a 25

4) Hammerstrength Row Machine
5x10 w/ 3 plates on each side

5) Behind the Neck Lat Pulldowns (closer grip rather than wide, concentrate on rhomboid and trap flexion)
5x8 on 100 lb.

Diet of the Day:
I went higher carb today. I think it's ill-advised to completely starve yourself of carbs in hopes of entering ketosis. It's possible but the detriments far out weigh the benefits. The degree of muscle loss that you will deal with if you work toward entering ketosis is astounding. I experimented with this diet in high school and found that while it worked for a short period of time (5-6 months,) my metabolism backfired and actually slowed down. It's much wiser to balance your macros and have a low-carb day here and there with a high-carb day inserted somewhere in between.

Meal 1:
  30g whey protein shake w/2% milk
  5 eggs worth of egg whites w/ 1 normal egg
  1 cup steel cut oats
  Plum

Meal 2:
  Grilled Chicken Breast
  Steamed carrots, squash, and broccoli

Meal 3 (pre-workout):
  Apple
  Plum

Meal 4 (post-workout):
  Grilled Chicken Breast cut into
  1 cup Jasmine Brown Rice

Meal 5:
  Rotisserie Chicken (breast and thigh meat)
  Half of an avocado
  Sautéed zucchini, onions, and squash

Meal 6 (snack):
  Greek yogurt w/ dark chocolate chips
  Banana slices w/peanut butter and dark chocolate chips