Jack did my massage on Saturday and found a spot in my forearm that was pretty tight and knotted. When he got it to release a little bit, my elbow felt so much better!!!!!!! The side isn't hurting me at all and the middle of my tricep is still sore but doing much better....now my forearm hurts like the dickens! lol. But, it's a much more tolerable spot to have something bothering me. Anyway, here's my routine:
Bench - 115 lbs. 12 reps, matched 20 seconds later. 125 lbs, 8 reps, 6 reps 15 second later. 135 lbs, 4 reps, matched 10 seconds later.
Incline Dumbbell Press - 45 lbs, 3 sets 15, 15, 14...I ALMOST had that last rep, it was SO close.
Pec-Dec - 110 lbs, 3 sets 12. Adam was pretty impressed with this. We jumped on after someone was done and he said that if that guy hadn't have been on, he wouldn't have put that weight on it...but I handled it!!!
Machine Flies - 60 lbs, tempo 222, 15, 15, 12, 10
Machine Bench - 210 lbs, tempo 222, 8, 5, 8, 4 (i took an extra long break between sets 2 & 3 to get 8 on my 3rd set. lol).
Overhead Tricep Extension - 20 lb. Dumbbell, 4 sets of 10 each arm.
Skull Crushers - 25 lb plate (laying on floor), 4 sets 25
Plate Twist Abs - 25 lb plate - 30, 20, 20
Adam changed my tricep exercises today. They were ones that I can handle on my own, and make sure that my arm isn't bowed out...which is how I think I messed up my elbow. Things went very well. I really liked the Plate Skulls.
Still seeing improvement, so I'm a happy camper.
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