thanks everyone for your advice. I tore the bicept in 2 places, saw a specialist about surgery but since the tendon was fully intact it wasn't required. I was told to to continue to exercise light. I did but aggravated the injury multiple times in the gym and at work. I am still having pain and haven't been to the gym for almost a month, likely will sit out a month or 2 longer and let it heal itself completely. depression has already set in, but I have to think long term.