Sat, 10/24:
Travel day (airports and plane, blech)
90 min walk around the bay (flat)

Sun, 10/25:
Asana
kayaking, 1hr (noted some shoulder stiffness...wondering if shoulder injury could be an old paddling injury?)
beach walk, 1 hr
Massage

Mon, 10/26:
Playing around Seaworld all day.

Tues, 10/27:
Beach walk, 90 min
Plane/airport...blech

Wed, 10/28:
v. brief asana

Thurs, 10/29:

The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Then cooldown w/:
2x20 face pulls
Shoulder/pec openers
Down dog
IT stretches

15 min meditation/mindfulness/journaling practice

PM: Did notice some discomfort in lats and sub-scap area on left side later in the day...

Thurs: 10/22
PM: Kung fu. Focus was on self defense, some sparring.

Fir 10/23:
The following circuit, 3x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Still feeling fairly fatigued; 3x was enough for today...

Had cold from Thurs 10/15 - Mon 10/19
Started 2-week course of diclofenac (NSAID) on Wed 10/14
Shoulder discomfort largely diminished during this period of inactivity

Taught yoga class on Tues 10/20; lots of shoulder mobilizations

Today, noticed pins/needles down arm on wakening, and increasing w/yoga practice.

Other misc stuff: 'catching up' @ work; put in long day yesterday; feeling a push to get things in place this week for my absence next Mon/Tues

Oct 12 (Mon):

PM Asana and meditation

Other stuff of note: bad juju at work; poorly executed resignation


Oct 13 (Tues)
AM asana
PM Taught yoga class

Oct 14 (Wed)
The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

AM: 30 min run

Other notes: Some pain w/shoulder throughout previous evening & upon waking.

PM:
Warmup (1-2 sun salutes)

The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Cool down: bridge pose, tantra sit ups, twist, bound angle pose, walks

General other notes:
2 hr drive on Fri and Sun; teen retreat and associated wackiness all weekend. Whew.
Very little trouble w/shoulder all weekend.

10/9
AM:
Shoulder dislocates
2X20 face pulls
Shoulder 'diagonals'
KB 'hang' from lat

10/8
AM: Brief warmup asana
20x3 face pulls
2x5 35 lb KB rows
Played w/letting KB hang from left shoulder to get @ opening in scapular area
10x shoulder dislocates
Played w/using red band on diagonal overhead (after shoulder dislocates)

PM: Ridiculously exhaused in the evening.
Shoulder pain somewhat worse than usual sitting on couch. Alleviated w/various stretching. Ibu may have made a difference.

Misc. Other stuff...
Tried muscle relaxed prescribed for shoulder 1st time last night. Minimal effect noticed throughout evening.
Had to take 800 mg ibu for cramps, did not observe an effect from this on the shoulder.

10/1: AM run (40 min) can't believe how slooowww I am moving...

10/3: AM yoga class & cycling (approx 10 mi)

10/5: AM
warmup asana (sun salute var.)

3x KB swings, planks (l-ctr-rt) - 90 sec, 45-90-45, 1 min rest
(remembered later from looking @ my notes that I'm supposed to have a goblet squat in there too...oops)

shoulder circles
3x 20 face pulls
Shoulder dislocates