With my elbow acting up this week I didn't do what i would have and just did what was best....
forearm curls( roll)..12 lbs-21x's
seated alternate db curl(did these fast as I could-elite fitness style) 20 lbs- 30 x's
nautilus pullover machine 110 lbs- 20 x's
joint mobility...........1.5 pretty good today
joint's aching...........3 this has gone up =( I could have slept on it the wrong way
joint creaking and popping.....didn't notice any today
Athletic/weight lifting performance...3 short and sweet
that's why I didn't even try pull ups. Last time I had some sucky pain while doing them..