Delts and Bi's:

Took it easy today and stayed away from any movement that would compress the low back.
All in all an effective workout.

Side lateral: 2 warms, 40/8 45/7,7 2 drops
Rear delt raise on bench: 1 warm, 20/9,8,8
Front Raise on floor: 1 warm, 20/8,9 drop set
1 arm preacher curl: 1 warm, 35/10,9
In Db Curl: 30/11,10,10,9
Side ab work: 4 sets each side.