Today......stretch and 45 minutes of foam roller on my butt. That's right, forty-five minutes. That's what it takes. MAN does my back feel better.

Oh, and I also did a mess of FAST curls...3 x 8 x 75
and some FAST incline bench presses .... 4 x 6 x 55 db's

got on the rowing machine for a little bit, just 6 minutes @ <2:25/500m enough to loosen up

and do I ever feel better!