Since I joined anytime I have done 3 on 1 off for 4 cycles now. Doing legs once every 3 day cycle. Trying to work them back up because having disc issues sucks. I never inflame disc unless I twist wrong,slip,or have crappy form. So ,Smith machine has helped a bunch. Will post progress later but I have been hitting pretty hard. Btw,rows are an ass whooping compared to other cardio.