My update didn't go through yesterday for some reason...

Morning
standard cardio 15mins Elliptical, 45 treadmill

Night
LOW BACK
Deadlifts - warm up set 15x1,20x2. Working set 10x2,8x1,1x1

CORE emphasis on intercostals
Barbell side raises 10x4

ROW Machine 2min warmup, 3x45secs high intensity

ABS
Self supported knees raises left and right twist 20x3

Decline crunches 20x3
Decline weighted negative 5x1 (ridiculously hard, I just grabbed a
50lb dumbell because it was closest and that was way too heavy! )

Aaron