I figured that missing that much time warranted starting a new program.

Day 1, chest and abs, went as follows:

Incline dumbbell flyes
20 x 15
10 x 20
10 x 20
10 x 25

Flat dumbbell presses
10 x 25
got a twinge in my rotator and moved to..

Machine flat bench presses
15 x 50
15 x 60
12 x 70

Decline barbell presses
10 x 55
9 x 65
4 x 65

At this point I felt completely exhausted and arms failed.

2 sets of 15 twisting crunches
2 sets of 15 bent knee lying side leg raises

Went home intending to walk the dog but the Flames were playing already.. so no cardio was performed.

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