I was wrestling a while back,I would say a month ago and had a power-half put on me and it really messed-up my arm.The doctor said it was a pulled tendon.How long will it take to get back to 100% and what exercises can I do to keep and improve my upper body srtength without hurting the tendon any worse.I have still been wrestling with it and just started to lift again with it,but it gets pretty sore the day after.

I have passed this on to our PT for his input.

Mr. Pulled Tendon,
Getting injured the way you described sounds like it could be either a tendon/muscle strain or a ligament sprain/tear. The first thing to do is take some time off, how long depends on how badly injured you actually were. Often, it takes anywhere from 1 week to 1 month (assuming it was not extremely serious). After some healing has taken place, you need to make sure to strengthen the shoulder in all positions, including overhead. You can refer to this forum to my response to "another shoulder injury" in regards to overhead strength. My first question right now would be, since it has been a while now since you injured it, what are your symptoms currently? That will give a better idea of what you actually did, and what you can do now.