After my appointment Thursday with the surgeon and being told my elbow is structurally sound I decided it was time to quit worrying about the numbness and discomfort and push it a bit. I'm still going to be smart because it's still weak compared to my right but time to work it.
Dumbbell press - flat
worked up doing sets of 10 to 100's
120's for 8 reps
130's for 8 reps
150's for 5 reps
Barbell bench against light bands
135 for 3 reps
185 for 3 reps
225 for 3 reps
chin ups
4 sets of 8 reps
standing Arnold press
30's for 4 sets of 12 reps
low pulley cable rows
worked up doing sets of 15 to 130
150 for 10 reps
180 for 10 reps
200 for 10 reps
back attack
90 for 3 sets of 20 reps
I was very, very happy with the dumbbell press today. The last rep with the 150's made me strain a bit but there was no pain associated with it. I thing I'm past the hump. FINALLY