looking for a couple pieces of advice.

Starting in, I'd select a linear program. Candito Linear or Greyskull are two good options.

To mix things up, I like getting outside to complement the gym. In the summer, hit an outdoor pool.

I also love strongman stuff, but not everyone will share that. That helps me with monotony.

For elbow stuff, do a ****load of warmup and flexibility work for your shoulder. Then, form and control over the weight is huge. There's probably going to be a certain amount of experimenting about what does and doesn't aggravate your elbow.

Candito Linear's control template would be good for developing that control over weight.

Exactly what rep said. Focus on mobility. Defranco limber 11 and agile 8 are great resources as is defrancos YouTube and Instagram.

For boredom, I like to switch the main lifts out for variants and hit strongman, kb and bodyweight work as my accessory lifts.

For program candito or GSLP will serve you really well. Plenty of great info here and on the net on those two programs. You can read my greyskull thread that explains how to rotate lifts.

For diet what is your plan? This is the most important part. My suggestion is for the first month, just log everything into MyFitnessPal. Log everything and read labels. And understand calories and protein intake will make up 90% of your results. All the other things like intermittent fasting, keto, carnivore etc are all just tools to get you to stay compliant essentially.

After a month we can help you lay out your diet.

For the program, don't rush in, take it slow, focus on health and mobility first, form second then strength. Just lift 2-3 days a week and then get you some cardio in for now, prolly 2 days a week. After a month you can dial things in.

Get outside and walk to with the family. Eat as a family, no electronics at the table. Don't drink your calories and eat slowly.

Do the above and keep it simple and you will be successful and after a month you can move to something more aggressive if you want or move to something like keto, whatever you want, but just keep it simple for now.

Pushups kill my elbow. It’s hard to find upper body exercises that don’t produce pain the lateral part of the elbow

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Pushups kill my elbow. It’s hard to find upper body exercises that don’t produce pain the lateral part of the elbow

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I'd seriously recommend testing your upper body mobility before you go much further.

I see you situation as one of these two possibilities:

1. Your elbow is ****ed and the only way out is a doctor fix.
2. You lost a ton of mobility in the injury/recovery process, and now a lot of movements shift the load to your elbows because your positioning is off.

I doubt there are magic exercises that will cure either one. If you can't take pushups or pullups, you're in deep.

Increasing shoulder mobility helped me a lot in decreasing elbow pain. In terms of structural issues, that has to be a doctor diagnosis.