Hope you're ok mate, it's never nice to see a dead person never mind a poor child. You did everything that you could possibly do. Just try and look after your wife and make sure shes ok...
Target areas sound good, so I'm up for this with whoever wants in. I'm not a big fan of generic compound or push/pull sessions like - doesn't give me gains.
Ahh mate, you'd think at 21 you'd have acquired enough life experience to understand how you'd be perceived by posting a thread like this. Not surprised you're getting less than positive...
You need to rest it so try not to do any tricep exercises for a couple of weeks. Don't use heat packs - only ice packs - and it is never too late to use 'em. Also, hit your local pharmacy...
You definitely need to do more than one set per exercise. About 3-4 sets should be good. At your stage try to do around 9 sets in total from 3 exercises.
