warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
Bench - used red shoulder saver pad (red pad is about the thickness of a 1 board)
worked up to 315 and did 6 sets of 3 reps
*Elbow is still not right. There isn't much pain but it feels very unstable and there is still some numbness. Squatting seems to aggravate it more than anything else.
chest supported barbell rows
225 for 4 sets of 8 reps
THE 100's
dumbbell military press - single arm
25 for 10 reps per arm
40 for 10 reps per arm
60 for 10 reps per arm for 2 sets
horizontal military press
7 for 3 sets of 12 reps