Congrats! May those 4 weeks fly on by!

Thanks, Wlfdg. I'm still working on my cycling and my quads seem to be benefiting. Follow up Q: Could I develop a quad / hamstring imbalance by cycling or is cycling naturally balanced?

No, cycling is primarily Vastus Lateralis. You can recruit your glutes and hams on steep, seated climbs. Not a lot of those in your neck of the woods I'm guessing.

A funny thing: while at a checkup recently the nurse was measuring my BP and HR. All normal (130/75 and 78bpm). When I told her I was raising my HR all the way to 185bpm every other day she was concerned. She said the formula of 220 - age (which would mean I can go all the way to 187 without worrying) is currently being replaced by 200 - age. I think the latter formula is BS, probably driven by fear of lawsuits or something like that.

Those formulas don't apply very well to conditioned folks. I take my HR above 177 regularly. My resting HR is 32-35 BPM.

Additionally, my measuring device is the stationary cycle at the gym, which I'm guessing has a significant cushion of at least 5-10% to prevent lawsuits.

Are you using the type that you grip? Those are inaccurate due to delay from the distance of the heart to the distal extremities. They actually measure an "echo" of the heart. 

Thanks for the replies. Interesting to know.
32 - 35bpm! You are like a Marathoner.

I think it's from training in rounds and "furious minutes" for most of my life.

Thanks for asking. It's the elbow, actually. It feels ok, but if I add a little more weight (like doing dips on furniture or picking up heavy boxes at home) it feels like it's not recovered fully. I'm gonna take it easy and wait the next 2 weeks as advised by the doctor before I go back to lifting heavy.

Elbow is cured. I'll do Bodyweight exercises for a few days to strengthen / get back in the groove and will go back to lifting after that.

BW training - today:

Pullups: 1x3, 1x3
Chins:1x5, 1x4

I'm still cycling / sprinting 2 - 3 times a week, and I've been walking quite a bit lately (~ 3-4 miles / day).

back to the gym, starting Tuesday.
(audience engaging question): if you had to guess, what do you think would happen first time you squat (at ~80% of your PR) after being away from strength training due to injury, if you have been running / sprinting and cycling?

Option a) Nothing much. Since you have been explosively using your legs by sprinting and cycling, you'll be fine.

Option b) crippling DOMS which makes running up stairs painful and walking a chore.

Unluckily for me it was option b). It took me all of 3 days to get rid of my back-to-the-gym DOMS. I was expecting DOMS on arms / chest, as I had neglected those due to injury, but not on legs! Goes to show you that strength training and sprinting are not interchangeable.

I'm in a metric system area these days, hence figures in kg. Numbers are quite low until I get 2 or 3 sessions done and work through the initial DOMS.

a) Squats: warmups and 2x5@ 70kg
b) Bench press: warmups and 3x5@ 40kg
c) Deadlift: warmups and 2x5@ 74kg.

Update: DOMS is gone.

Workout A - July 21st

Squat: warmups + 5/5/4 @ 70kg. Will increase weight next time
BP: Warmups + 5/5/4 @ 45kg. Taking it easy but slowly increasing back to my PR.
DL:Warmups 1x5@ 60kg (minimum weight to have full size "wheels") and 1x5 @ 80kg.