I'm not doing any normal workouts for the rest of this week to get my elbow back under control. I'll do some cardio, core work and flexibility instead.

This morning I decided to massage my forearm. I used my knuckles and really got into the tendons for about 10 minutes. I followed this up with some light stretching, eccentric wrist curls with a 5 kg dumbbell and ice. I found that the pain in my elbow almost completely vanished after the massage so I'm going to keep doing this from now on. 

Workout 10.30 am
 
Began with some upper and lower body stretching.

1. Weighted crunches - 20/20 @ 16 kg (held on chest)
2. Leg raises - 12/12 @ body-weight

Abs were done as a superset

Cardio 8 pm

20 minutes light jogging on the elliptical