Jerrod’s Exercise Log
8-21-09 “Higley Highschool Beat the Heat 5K” – Triceps – Abs
8-22-09 (30 Mile) Absolute Mountain Bike Race in Flagstaff, AZ
8-23-09 OFF
8-24-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity
8-25-09 South Mountain Desert Classic Trail (Mt Bike) 2hrs – high intensity
8-26-09 Abs
8-27-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity – Traps – Triceps
8-28-09 South Mountain Desert Classic Trail (Mt Bike) 2 hrs - high intensity
8-29-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity
8-30-09 OFF
8-31-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity
9-01-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity – Biceps
9-02-09 Triceps
9-03-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins - high intensity – Jog 30 mins – Abs
9-04-09 South Mountain Desert Classic Trail (Mt Bike) 1hr 15mins – high intensity – Lats
9-05-09 For the Children 5K – South Mountain Desert Classic (Mt Bike) 2hrs 15mins – high intensity
Ironman Training Resumes – Foot cleared from stress fracture (still some tendonitis)!
9-06-09 Swim 35mins – Chest – Jog 30 mins
9-07-09 McDowell Mountain Bike Ride 2hrs 10mins
9-08-09 Jog 45 mins – Swim 45 mins – Abs (73 days to go)
9-09-09 Swim 30 mins – Road Bike 1hr 15mins - Biceps
9-10-09 South Mountain Desert Classic Trail (Mt Bike) 2hrs 15mins – high intensity
9-11-09 Jog 50 mins – Swim 40 mins – Traps
9-12-09 Road Bike 3hrs 40mins
9-13-09 Triceps – Abs
9-14-09 Jog 1hr – Swim 1hr
9-15-09 South Mountain Desert Classic Trail (Mt Bike) 2hrs 20mins – high intensity
9-16-09 Jog 75 mins – Abs
9-17-09 South Mountain Desert Classic Trail (Mt Bike) 2hrs – high intensity
9-18-09 Swim 60 mins
9-19-09 Road Bike 4 hrs
9-20-09 Jog 2hrs 5mins – Chest – Abs
9-21-09 Biceps – Abs
9-22-09 Swim 1hr 30mins – South Mountain Desert Classic Trail (Mt Bike) 2hrs – high intensity
9-23-09 Jog 1hr – Triceps
9-24-09 Swim 30mins – Bike 1hr - Jog 15mins
9-25-09 OFF
9-26-09 Road Bike 4hrs 20mins
9-27-09 Jog (Desert Classic) 2hrs
9-28-09 Swim 1 hr
9-29-09 Chest – Abs
9-30-09 South Mountain Desert Classic Trail (Mt Bike) 2hr – high intensity – Swim 1hr (53 days to go)
10-01-09 Jog 1hr 45mins – Biceps
10-02-09 Triceps – Abs
10-03-09 SICK
10-04-09 SICK
10-05-09 Swim 1hr 30mins – Road Bike 1hr 30mins
10-06-09 Jog 1hr 15mins
10-07-09 Swim 1hr 20mins – Road Bike 1hr 30mins
10-08-09 Jog 1hr
10-09-09 Chest – Triceps – Abs
10-10-09 Road Bike 4hrs – Swim 30mins
10-11-09 Road Bike 3hrs 20mins
10-12-09 Jog 1hr 5mins – Abs (41 days to go)
10-13-09 Swim 45mins – Bike 90mins – Biceps
10-14-09 Jog (Desert Classic) 2hrs 15mins (39 days to go)
10-15-09 Chest – Triceps (38 days to go)
10-16-09 Swim 1hr
10-17-09 Road Bike 6hrs 20mins
10-18-09 Jog 3hrs 45mins (20K race included at South Mountain – ran to and from the race) (35 days to go)
10-19-09 Biceps (tired – wonder why? LOL)
10-20-09 Swim 40 mins – Road Bike 1hr 30mins – Abs
10-21-09 Jog 1hr - Chest (32 days to go)
10-22-09 Mt Bike (Desert Classic - High Intensity) 1hr 15mins
10-23-09 Rd Bike 1hr 30mins – Triceps – Abs
10-24-09 41st Annual South Mountain YMCA GoDaddy 1/2 Marathon (22nd place) - Open water Swim (with wetsuit) 45mins
10-25-09 Road Bike 3hrs 45mins (28days to go)
10-26-09 OFF
10-27-09 OFF
10-28-09 Swim (wetsuit) 60mins – Road Bike 75mins (25 days to go)
10-29-09 Jog (South Mountain Trails) 2hrs 30mins
10-30-09 Swim (wetsuit) 1hr 30 mins
10-31-09 Road Bike 1 hour 45mins (22 days to go)
11-01-09 Road Bike 4hrs 25mins (21 days to go)
11-02-09 OFF
11-03-09 Swim (wetsuit) 60 mins - MT Bike 75mins High Intensity (19 days to go)
11-04-09 Jog 1hr 35mins
11-05-09 Chest – Abs (17 days to go)
11-06-09 Mt Bike Desert Classic 1hr 45mins (high intensity)
11-07-09 Biceps
11-08-09 Road Bike 2 hrs 20 mins - Swim 2.4 miles 1hr 30 mins [Open Water Series] (14 days to go)
11-09-09 Triceps
11-10-09 OFF (mild cold)
11-11-09 Bike 70 mins – Jog 30 mins
11-12-09 Swim 45mins – Jog 40 mins
11-13-09 Swim 45 mins – Bike 90 mins – Jog 15 mins
11-14-09 Jog 70 mins – Biceps – Abs (8 days to go)
11-15-09 OFF
11-16-09 Bike 60 mins – Swim 60 mins
11-17-09 Jog 40 mins – Chest – Triceps
11-18-09 Swim 45 mins – Bike 45 mins – Jog 10 mins
11-19-09 Swim 30 mins – Jog 30 mins
11-20-09 OFF
11-21-09 OFF
11-22-09 Ford Ironman Triathlon in Tempe, Arizona
11-23-09 Recover
11-24-09 Recover
11-25-09 Recover
11-26-09 Recover
11-27-09 Recover
11-28-09 Recover
11-29-09 Recover
11-30-09 Recover
12-01-09 South Mountain Desert Classic Trail (MT bike) 2 hours
12-02-09 Caught a cold
12-03-09 Caught a Cold
12-04-09 Ready to go - but there’s a race tommorrow!
12-05-09 Dawn to Dusk Mountain Bike Event!
12-06-09 Bike 60 min (low intensity)
12-07-09 South Mountain – Desert Classic - Mountain Bike - 2 hours
12-08-09 Chest – Back – Bike 40 mins
12-09-09 Desert Classic – MT Bike – 1:34.19
12-10-09 Resistance Trainng
12-11-09 Resistance Training
12-12-09 South Mountain – Desert Classic (MT Bike) 1hr 32mins
12-13-09 Resistance Training
12-14-09 South Mountain – Desert Classic – 1hr 40 mins – mt bike
12-15-09 Resistance Training
12-16-09 South Mountain – Desert Classic – Mt Bike 1hr 35mins
12-17-09 Resistance Training
12-18-09 Mountain Bike 1hr 45 mins
12-19-09 Jog 30 mins – Resistance Training
12-20-09 Mountain Bike 1 hour 45 mins
12-20-09 Jog 30 mins – Resistance Training
12-21-09 Mountain Bike 1hr 40mins
12-22-09 Mountain Bike 60 mins
12-23-09 Mountain Bike 1hr 40 mins
12-24-09 Jog 30 mins – Back – Abs
12-25-09 Mountain Bike 1hr 40 mins
12-26-09 Chest – Triceps – Jog 30 mins
12-27-09 Mountain Bike – 2hrs
12-28-09 OFF
12-29-09 Jog 30 mins
12-30-09 Jog 30 mins – Resistance Training – Mountain Biking (night ride) 1hr 40mins South Mountain
12-31-09 OFF
01-01-10 Pullups – Jog 30 mins – Mountain Bike 45 mins
01-02-10 Mountain Bike South Mountain 2 hrs
01-03-10 Resistance Training
01-04-10 Mountain Bike – South Mountain 2hrs
01-05-10 Mountain Bike – 1hr 45 mins
01-06-10 Resistance Training – Mountain Bike 1hr
01-07-10 Resistance Training – Mounatin Bike 1hr 30 mins
01-08-10 Mountain Bike – Desert Classic 2hrs
01-09-10 OFF
01-10-10 XC Mountain Bike Race #1 (20 mile course)
01-11-10 ABS – (crashed at the XC race – tailbone injury DNF)
01-12-10 Upper Body Resistance Training Only
01-13-10 Jog 15 ins – Upper Body Resistance Training Only (tailbone injury)
01-14-10 Jog 30 mins – Abs
01-15-10 Mt Bike 1:40 mins
01-16-10 OFF
01-17-10 PF Chang’s Full Marathon (26.2 miles)
01-18-10 OFF (legs are sore)
01-19-10 OFF (legs are sore)
01-20-10 Resistance Training (legs are sore)
01-21-10 Bike 30 mins – Resistance Training
01-22-10 Resistance Training
01-23-10 Road Bike 60 mins – 30 min treadmill jog (Tailbone is still fractured but can ride bikes carefully)
01-24-10 Mountain Bike 1:45 mins
01-25-10 OFF
01-26-10 Back – Jog (Telegraph Pass 2x from the house) 60 mins
01-27-10 Resistance Training
01-28-10 Bike 30 mins – Resistance Training
01-29-10 Resistance Training
01-30-09 White Tank Mountains Regional Park – Cross Country Mountain Bike Race (20 miles on single track)
01-31-10 OFF
02-01-10 Mountain Bike – 1hr 45 mins (tailbone is improving)
02-02-10 Abs, Seated Calves, Anterior Tibilias and Traps – Jog 30 mins
02-03-10 Biceps – Mountain Bike 1hr 45 mins
02-04-10 Jog 40 mins (trail after dark on South Mountain with lights)
02-05-10 South Mountain Desert Classic Mounatin Bike 1hr 40 mins
02-06-10 Shoulders
02-07-10 Runner’s Den 5 K and 5 miler (back to back) 5K 18:53 and 5M 34:30
02-08-10 OFF
02-09-10 Back – Abs – Mountain Bike (South Mountain) 1hr 45 mins
02-10-10 OFF
02-11-10 Light Calves, Abs, Chest, Biceps (No cardio – 24 hour race coming up)
02-12-10 OFF
02-13-10 24 Hour Mountain Bike Race in Tucson, AZ
02-14-10 Epic Ride’s Old Pueblo 24 Hour Mountain Bike Race in Tucson, AZ
02-15-10 Recover
02-16-10 Recover
02-17-10 Recover
02-18-10 Recover
02-19-10 Thighs – Chest – Hamstrings (NO Cardio)
02-20-10 Abs – Triceps – Jog 40 mins
02-21-10 NO resistance – Jog 50 Mins
02-22-10 Biceps – Hamstrings – Jog 60 mins
02-23-10 Mountain Bike – South Mountain – 1hr 40 mins
02-24-10 OFF
02-25-10 South Mountain – Mountain Bike – 1hr 45 mins
02-26-10 Traps – Abs
02-27-10 Walk in the Wild 5K (5th place overall) – Back/Lats
02-28-10 Sick
03-01-10 Shoulders - Abs – Seated Calves – Anterior Tibialis
03-02-10 Thighs – Hamstrings – Biceps
03-03-10 Mt Bike 45 mins – Jog 60 mins – Triceps
03-04-10 Mt Bike 60 mins
03-05-10 OFF
03-06-10 Abs – Biceps – Hamstrings – Jog 30 mins – Standing Calves
03-07-10 Back – Thighs (barbell lunges) - Jog 30 mins
03-08-10 Abs – Standing Calves
03-09-10 Thighs (squats) – Chest – Jog 30 mins
03-10-10 Jog 60 mins
03-11-10 Traps – Hamstrings – Jog 30 mins
03-12-10 Jog 60 mins – Triceps
03-13-10 St Patrick’s Day 4 Mile Run in Scottsdale
03-14-10 OFF
03-15-10 Thighs - Hamstrings – Biceps – Jog 30 mins
03-16-10 Shoulders – Abs – Calves – Anterior Tibialis – Jog 30 mins
03-17-10 Kneeling Hamstrings – Jog 50 mins
03-18-10 Squats – Triceps – Trail Run 55 mins
03-19-10 OFF
03-20-10 Back – Hamstrings – Trail Run 1hr 15 mins
03-21-10 Mountain Bike – South Mountain – 2 hrs 10 mins
03-22-10 Biceps – Calves – Anterior tibialis – Barbell Lunges
03-23-10 Chest- Triceps – Moved 3 tons of sand for Charlie’s sandbox - Jog 1hr 35 mins
03-24-10 Abs – Calves
03-25-10 Mountain Bike – South Mountain – 1 hr 45 mins
03-26-10 Smith Machine Squats – Traps – Jog 30 mins
03-27-10 Biceps – Jog 35 mins
03-28-10 Chest – Trail Run 60 mins
03-29-10 Hamstrings – Triceps
03-30-10 OFF Calves
03-31-10 Squats – Abs - Jog 60 mins
04-01-10 Back – Calves – Jog on Treadmill 30 mins
04-02-10 Biceps – Trail Jog 1hr 30 mins
04-03-10 Shoulders – Jog on Treadmill 30 mins
04-04-10 Abs – Road Jog 35 mins
04-05-10 Barbell Lunges – Calves – Anterior tibialis
04-06-10 Triceps – Trail Jog 1 hr 15 mins
04-07-10 Treadmill Jog 30 mins
04-08-10 Mountain Bike – South Mountain – 3 hours
04-09-10 Back (Pullups) – Hamstrings – Treadmill Jog 30 mins
04-10-10 Squats – Biceps – Trail Jog 1hr 20 mins
04-11-10 Abs OFF
04-12-10 Trail Jog (Desert Classic) 1hr 10 mins
04-13-10 Chest – Trail Jog 50 mins – Trail jog with client 30 mins (2x)
04-14-10 Biceps – Calves – Jog 25 mins Treadmill – Traps
04-15-10 1 hr 30 mins Hike/Jog with client – Mountain Bike 1 hr 45 mins (High Intensity)
04-16-10 Hamstrings – Triceps – Abs
04-17-10 Pat Tillman Run 4.2 mile (26 mins 30 seconds – around 100th out of 25,000 people) – Thighs
04-18-10 Shoulders – Jog 1 hr
04-19-10 OFF
04-20-10 Back – Jog Treadmill 30 mins (2x throughout the day) – Trail Jog w/ client 30 mins – Abs
04-21-10 Thighs – Biceps – Treadmill Jog 30 mins
04-22-10 Chest – Jog 1 hr 6 mins
04-23-10 Triceps – Calves – Abs
04-24-10 The Dirty 6 Mud Run! (Took 8th Place Overall)
04-25-10 Calves – Abs – Traps
04-26-10 Squats – Pullups – Jog Road 1 hr
04-27-10 Trail Jog w/ client 1.5 hrs – Hike with my girls 60 mins
04-28-10 Abs – Jog Treadmill 30 mins (high intensity) – Calves
04-29-10 Hamstrings – Biceps – Jog Treadmill 20 mins (high intensity)
04-30-10 Shoulders – Mountain Bike 1 hr 15 mins (high intensity)
05-01-10 Triceps
05-02-10 Peace Officers’ 5K Race 18:43 (6:02 Pace per Mile -11th place overall)
05-03-10 Barbell Lunges – Abs – Traps – Jog Road 1 hr
05-04-10 Biceps – Calves
05-05-10 Hamstrings – Trail Jog 1hr 10 mins
05-06-10 Chest – Jog Treadmill 30 mins
05-07-10 Triceps
05-08-10 Rio Vista Luck Of The Draw 8K (Pace: 6:30 / Time: 32:17)
05-09-10 OFF
05-10-10 Thighs – Back – Jog Treadmill 30 mins
05-11-10 Biceps – Calves - Jog Road 1 hr
05-12-10 Jog Trail 40 mins (Tempo Pace) – Abs
05-13-10 Hamstrings – Triceps
05-14-10 Thighs – Traps – Calves – Trail Jog (high Intensity) 1 hr 10 mins
05-15-10 OFF
05-16-10 Back – Abs – Jog Road 60 mins
05-17-10 Barbell Lunges – Shoulders – Jog road (Tempo Pace) 32 mins
05-18-10 Triceps – Calves – Road Jog 45 minutes (Moderate Pace)
05-19-10 Biceps – Anterior Tibilias
05-20-10 Hamstrings – Traps – Jog Road 45 mins (easy pace – getting hot)
05-21-10 OFF
05-22-10 Thighs – Chest - 1hr Trail/Road Run (moderate pace)
05-23-10 Triceps
05-24-10 Back – Road Jog 1 hr
05-25-10 Hamstrings – Road and Trail Jog 45 mins
05-26-10 Biceps – Trail Jog (high Intensity) 1hr 6 mins
05-27-10 Abs – Calves – Trail Jog 60 mins
05-28-10 Triceps
05-29-10 Summer Series #1 5K – Barbell Lunges – Traps
05-30-10 Abs – Biceps – Road Jog 40 mins
05-31-10 Shoulders – Calves – Treadmill Jog 30 mins (Tempo Pace)
06-01-10 OFF
06-02-10 Triceps – Abs – Trail Jog 1 hr
06-03-10 Thighs – Back – Treadmill 30 mins
06-04-10 Hamstrings – Trail Jog 65 mins
06-05-10 Chest – Calves – Jog Road 67 mins
06-06-10 Track Workout (dirt track) 1 hr
06-07-10 Thighs – Triceps – Treadmill Jog 30 mins (medium tempo)
06-08-10 OFF (right shin is a bit sore)
06-09-10 Traps – Abs – Treadmill 30 mins (L47.5)
06-10-10 Thighs – Biceps – Jog Road 43 mins (Race Tempo)
06-11-10 Triceps – Calves – Road Jog 44 mins (med pace)
06-12-10 OFF (race tomorrow)
06-13-10 Summer Series Race #2 at 6:30am – later at 10am Road Jog 48 mins
06-14-10 Chest – Hamstrings
06-15-10 Thighs – Back – Road Jog 31 mins (easy Pace)
06-16-10 Triceps – Calves - Short Bike Ride 30 mins
06-17-10 Abs – Biceps - (maiden ride) Surly Pugsley Road Ride (hill intervals) 60 mins
06-18-10 Thighs – Shoulders – Jog Road 66 mins
06-19-10 Triceps – Jog Road 50 mins
06-20-10 Calves – Traps – Jog (Road and Trail) 1 hr 20 mins
06-21-10 OFF
06-22-10 Hamstrings – Back – Chest – Treadmill 30 mins (medium)
06-23-10 Abs – Triceps – Treadmill 30 mins (high intensity)
06-24-10 Thighs – Jog Road 55 mins
06-25-10 OFF
06-26-10 Bike (hill intervals) 1hr 15 mins
06-27-10 Back (pullups) – Thighs (squats) – Treadmill Jog 30 mins (easy)
06-28-10 Chest – Calves – Treadmill Jog 30 mins (easy – hill intervals) – Bike 40 mins (hill intervals)
06-29-10 Hamstrings – Triceps – Abs – Jog Treadmill 30 mins (med pace hill intervals) – Bike 40 mins (easy pace hill intervals)
06-30-10 OFF
07-01-10 Deadlifts – Biceps – Jog Treadmill 30 mins (hill intervals) – Bike 1hr 15 mins (hill intervals)
07-02-10 Hamstrings – Incline Chest – Jog (road and Trail) 1hr 5 mins
07-03-10 Triceps – Abs (no Cardio – race tomorrow)
07-04-10 Summer Series #3 (Rio Vista Park in Peoria) 4 mile race
07-05-10 Back – Jog Treadmill 30 mins (easy)
07-06-10 Hamstrings – Abs – Jog Road 50 mins (easy – hills)
07-07-10 Triceps – Bike 1hr 15 mins (easy pace)
07-08-10 Treadmill Jog 30 mins (med pace – hills) – Bike 1hr 45 mins (easy pace)
07-09-10 OFF
07-10-10 Traps – Jog Trail and Road 45 mins – Bike 55 mins (hills)
07-11-10 Biceps – Treadmill (hills) 30 mins (med pace) – Calves
07-12-10 Chest – Jog 30 mins Treadmill (med pace) – Bike 1 hr 5 mins (hills – med pace)
07-13-10 Triceps – Hamstrings – Jog Treadmill 30 mins (Tempo work)
07-14-10 Abs – Treadmill 30 mins (Tempo Pace – easy hills) – Bike 1hr (hills and 60lb bike as always)
07-15-10 Back – Bike 1 hr 20 mins (hills)
07-16-10 OFF
07-17-10 Summer Series #4 5k Race (overall 19 mins 45 secs / 6:22 per mile pace)
07-18-10 Abs – Jog Trail (in the heat) 41 mins
07-19-10 Hamstrings – Shoulders – Treadmill 30 mins (Tempo Pace w/ light hills)
07-20-10 Triceps – Calves – Jog Treadmill 30 mins (still having knee problems from previous injury. I’ve been laying off double cardio sessions each day and all thigh work but until it clears up I may need to eliminate all cardio for a short period). Tore my MCL 15 years ago jumping hurdles and the heavy leg days last month aggravated the problem again. Ice and Bummed…
07-21-10 Anterior Tibialis – Abs – Traps (No cardio – letting knee rest and ice)
07-22-10 Biceps – No Cardio (Knee needs more rest today)
07-23-10 OFF – Rest Knees (in Flagstaff)
07-23-10 OFF (in Flagstaff)
07-24-10 Snowbowl 7 mile Hill Climb 65 mins
07-25-10 Back – Bike 40 mins (hills – easy pace)
07-26-10 Chest – Treadmill Jog (Incline 4-6%) 55 mins (still having knee issue)
07-27-10 Bike 40 mins (no running resting knee)
07-28-10 Abs – Bike 60 mins (no running resting knee)
07-29-10 Bike 30 mins – Triceps – Bike 30 mins (no running resting knee)
07-30-10 Bike 1hr 15 mins
07-31-10 Trail Jog 55 mins
08-01-10 OFF
08-02-10 Jog Trail (in the heat) 55 mins
08-03-10 Bike 30 mins – Triceps – Treadmill Jog 20 mins (8% incline)
08-04-10 Jog Trail 60 mins (heat and sun nearly full strength – HOT)
08-05-10 Bike 30 mins – Treadmill Jog 30 mins (6%-8% incline)
08-06-10 Back – Bike 30 mins
08-07-10 Bike 30 mins (still resting the knee)
08-08-10 ARR Summer Series #5 (5K event) - Chest
08-09-10 Traps – Triceps – Jog Treadmill 30 mins
08-10-10 Biceps – Jog Treadmill 30 mins (high intensity 3%-6% incline)
08-11-10 Trail Jog 55 mins (heat and sun exposure) – Abs
08-12-10 OFF
08-13-10 Chest – Trail Jog 53 mins
08-14-10 Bike Outdoors 1hr 15 mins
08-15-10 Back – Abs – Bike Outdoors 1hr 22 mins
08-16-10 Jog (heat and sun exposure) 40 mins - Triceps
08-17-10 OFF
08-18-10 Biceps – Jog Treadmill 30 mins (hill intervals)
08-19-10 Abs – Traps – Treadmill 30 mins (low incline hill intervals) 7:40 pace
08-20-10 Jog Outdoors (evening) 45 mins
08-21-10 Stationary Bike 30 mins – Shoulders
08-22-10 Bike Outdoors 1 hr 15 mins – Triceps
08-23-10 Back – Jog Treadmill 30 mins (knee still an issue)
08-24-10 Abs- Traps – Hamstrings (No cardio)
08-25-10 Bike Outdoors 1hr 20 mins (hills) – Abs – Calves
08-26-10 Heavy Back – Stationary Bike 30 mins
08-27-10 Biceps – Trail Jog 55 mins
08-28-10 Triceps – Bike Outdoors 1hr 15 mins (easy hills) [resting injured knee starting today]
08-29-10 Bike Outdoors 60 mins (easy hills)
08-30-10 Chest – Stationary Bike 30 mins
08-31-10 Triceps – Back Outdoors 1hr 20 mins
09-01-10 Back – Stationary Bike 30 mins (resting knees still)
09-02-10 Biceps – Hamstrings
09-03-10 Shoulders – Yardwork – Bike 30 mins
09-04-10 Abs – Bike Outdoors 1hr 20 mins (right knee is still aggravated slightly when riding)
09-05-10 Triceps – Stationary Bike 30 mins
09-06-10 Biceps – Bike Outdoors 1hr 45 mins
09-07-10 Traps – Stationary Bike 30 mins