6/13/14 Friday June 13, 2014 (warmups, long walk)

7:00am - Pain Free neck, hip, shoulder exercises - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2

7:30am - Complete

8:00am - 9:00am - brisk walk around Greenlake (3 1/2 miles)

10:00am - 11:00am - Pain free exercises - 60 minutes, lacrosse ball work on R upper shoulder, tricep, scapula

Notes - Good sign, good sign.  Feeling better this morning for sure.  One day at a time.  A little bit of that lacrosse ball work, but not too much, made me realize that I likely have some real trigger point issues that are all part of this, particularly the pains in my arm are referring from the neck and scapula area.  Self massage away from the arm hot spots actually was providing some relief.  Walked around Greenlake with my mom, who was up for my daughter's kindergarten graduation, which was really good for both of us and gave us an opportunity to talk about some things and really connect.  That was good for the soul.  In the afternoon I also met my mentor partner at work for coffee and he gave me a lot of positive encouragement and advice, about different ways to move forward positively including with the mediation / divorce matters, having gone through that himself 10 years ago.  I then got a massage from my massage therapist, who strongly feels that I don't have anything major wrong with a joint, muscle tear etc.  I tend to think he is right.  I likely strained a lot of things but also for sure there is a high level stress response going on.  We worked on the scapula, some trigger points in the teres minor and major were also very evident and referring out down the back of the arm and into the forearm, so I think that is the hot spot area explaining the arm (also deep in my armpit too, which is super tight).  So I am encouraged, and will keep moving forward.