Sooo... back to it!
Saturday - did arms in the morning.
Cross-face extensions, tricep kickbacks, wrist curls (&reverse curls), preacher curls, incline curls, narrow grip bench press.
Arms didn't hurt much and weren't tightening up, so I worked them again Saturday evening. Max pain the following day, so something went right.
Sunday - Abs. First time in forever. Decline situps till failure (20 reps), followed by 20 reps flat. Ouch today.
Sunday also did Chest and Back. Wide grip incline bench presses 130x8 110x10,8. Wide grip decline bench presses 110x10,10,10. Flat flyes 20x10,10,10
Wide grip lat pulldowns 70x10,7 50x3,10. One arm dumbell rows 50x10,10,10
Today so far (at work) Lunges 5,5,5 pelvic lifts w/35 lbs 10,10,10. Feet apart 10,10,10. Single leg calf raises (toes elevated) 12,10,10. When I get home and can use some Iron Plates instead of improvising exercise at work, I will go for major strain and pain.