First: Detached bicep sounds ugly. You say you are a lifter so I'm sure you know more than I about the chances for recurrence or additional injury.
Second: Welcome to the sport. I laugh reading the "at your age" comments from the "kids"; as long as the doc says you're not going to lose the arm, just get out and do it! My teen-aged sons introduced me to the game as a father's day gift almost two years ago ... I was 51 then. Now, they need a good day, and I a poor day, before they can beat me. No, I'm not yet bombing past some of the younger locals but, for the most part, they've been playing longer than I have. I drive a fairly consistent and accurate 300', and 320'-340' when it's clicking. Three steps, mostly just for rhythm. Local courses are on flat ground and at just a few feet above sea level. (Tip: Want an immediate 40'-50' of distance? Go throw at +5000' elevation. Denver ... Tahoe ... you'll even notice a difference in Tucson/Phoenix.) Heed the advice to practice your short game. ALL of us, regardless of age, can throw short. Be more accurate than the other guys.
As far as warming up my rickety 53-year-old body
before throwing I just toss putters, starting at 150'-200', then moving out to ~200'-250'. Practice 20' putts for a few minutes, throw a few tunnel shots ... I'm good to go. Two putter rounds today, playing three putters on each hole ... I'd still be out there if it hadn't gotten dark. I do that pretty much every day that I'm not traveling for work.
One day I may get too old to do this. Maybe. But one thing I know for sure ... it ain't today, and it ain't gonna be tomorrow!