My tricep and elbow have been feeling "normal" and my strength is coming back. Probably the most important factor is my confidence is returning a little every week. When I started training I wanted a 600 bench. Having achieved that at my last meet my goal now is to get back to that strength level.

 

dumbbell bench - slight decline

worked up to 75's for 5 sets of 10 reps

 

chin ups

5 sets of 5 reps

 

low pulley cable rows - rounded back pulling chest through

130 for 4 sets of 15 reps

 

Arnold presses

30's for 4 sets of 8 reps

 

alternating dumbbell curls

30's for 3 sets of 20 reps