Elbow still has some hot spots, but the tricep is feeling good overall so I’m starting to slowly increase intensity.
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
80×16-40×25
Flat Cable Flyes (palms towards face):
30×12
30×12-12-12-12
Incline Cable Flyes (palms towards face):
30×12-12-12
Incline Bench Press (steep incline):
45×20
95×10
115×10
135×10-95×15
Incline Bench Press (slow negatives):
45×20
95×10
115×10
135×10-95×15
Military Press:
45×25-25
Seated Tricep Pushdown Machine (single-arm):
35×20
55×15
205×15 (both)
Hanging Scapular Retractions:
×10-10-10
Hammer Curls:
60s ×12
60s ×12
60s ×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes