Spin w/ Kevin (30min/9mile/*bpm max @ 6:00pm) ... he was good - my quads were going spastic from the direct myofascial release I had earlier - Chonromalacia Patella is the diagnosis ...

MONDAY, AUGUST 03, 2009
SPIN w/ Keena Ennis (45min/18mile/5:00pm) I like her class' - felt good ... BUT ... I'm thinking I need to stop biking and spinning for a bit to let my KNEE heal ... going to Doc tomorrow ...
SELF w/ Hector - 6 pull-ups, 4 reverse pulups, 30/20/15/10 Russians w 12# Medball, supermans, (2) 60sec planks, leglifts, biceps, triceps, "ax" swings, prison curls, Capt. chair - rolling4pain