Rehab/warm ups: finally got this down to what is working for me.
Curl combos 20 then 10
Band push down til hurt
Band facepulls 40 reps
Big day for me as tomorrow makes 16full weeks. Feel great about my progress and get a goal to be doing 205x10 before the end of February. Everything was light today and pain free. Confidence is building and it feels great to do a little training even if its small weight.