Back and biceps:
Wide front pull ups:8 with one foot on chair
Lawnmowers: 12 on right side with 20 lbs/13 with 20 lbs
Twenty ones: 8 lbs - use 15 next probably
one arm cross body curls: 12 on each arm - with 15 lbs
switch grip pull ups: 2 switches - i hate these
elbow out lawn mowers: 12 on right side with 15 lbs/12 with 15 lbs
standing bicep curls: 8 with 20 lbs
one arm concentration curls: 8 on right side/8 on left side
corn cob pull ups: 4 with one foot on chair
reverse grip bent over rows: 8 with 20 lbs
open arm curls: 8 with 15 lbs
static arm curls: everybody does 16 - did with 15 lbs - that's perfect
towel pull up: 5 on each side - my shoulder hurts on the left side really bad...
congdon locomotive: did 10 on both sides with 20 lbs
crouching cohen curls: 8 with 15 lbs.... took a break in between - thats a hard one
corkscrew curls: 20 on both sides - with 8 lbs - definitely something heavier next time
chin ups: 4 with one foot on chair - shoulder is killing me...
seated bent over backward fly: 12 with 8 lbs
Curl up/hammer down: 8 with 20 lbs
hammer curls: 8 with 20 lbs - shoulder still hurts! ugh.
max rep pull ups: regular chin ups - my choice - could only do 2 - my shoulder is dying
superman: good good
in out hammer curls: 11 with 15 lbs
didn't do strip sets- something is wrong my shoulder
Nutrition:
8:00 am - fruit - kiwis, strawberries, cantaloupes, and grapes - 41 cals
11:30 - gardettos - 240 cals
wheat thins - veggie crisps - 230 cals
can you tell I found the vending machine? lol
12:50 - chips and salsa
7:30 pm - dried mangos
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