This workout was solid, and was a complete 180 from the previous workouts. Elbow/tricep tweak is still feeling off, but I hit some decent weights on inclines and push presses. Set a PR on db flyes and ab roll-outs. Obviously not big milestones, but they are steps in the right direction. I was amazed at how difficult ab roll-outs get just adding 25lbs. Did some yoga for 30 min after my workout to help get loosened up, mentally and physically, again.
Incline Bench Press:
135x12x1
155x12x1
185x12x1
225x10x1
255x1x1
275x1x1
295x1x1
305x1x1
295x1x1
295x1x1
295x1x1
Push Press:
135x12x1
155x3x1
185x1x1
215x1x1
225x3x1
245x3x1
225x5x1
Military Press:
155x20x1
135x20x1
Flat DB Flye (60s rests):
55x10x1
70x10x1
80x10x1
100x4x1 (PR)
90x6x1
Band Pushdowns (30s rests):
light band x15x1
light band x15x1
light band x15x1
light band x15x1
light band x15x1
light band x15x1
Y-Lateral Pulldowns (30s rests):
160x12x1
160x12x1
160x12x1
160x15x1
160x15x1
160x15x1
Ab Roll-outs:
bw x12x1
+25x10x1 (PR)
bw x15x1
+ stretching + yoga (30min)
Duration: 110 minutes