Ouch ...

Went to bed around 9:45pm and woke up repeatedly with to two sore elbows. I got up at 5am, weighed in at 180.5 lb, and logged into the office to catch up on some work.

Breakfast:
1 bowl of Kitchari with a little sweet potato and Toor Dal
2 cups of coffee with tbs of 1/2 and 1/2
4 oz of Kefir
4 dates

After breakfast the elbows felt okay so I decided to do the next day of the GD GTG pull up program:

GD (Greg Donahue) GTG Pull up Program:
Day 4: 1 set of 2 neutral pull ups (4,1,2)

I then waited 5 minutes and did another set. I'm still having some trouble trusting in the program and when I do, I do stupid stuff like more volume instead of sticking with the program. In any event, I did the 1st set so quickly I didn't have a sense of engaging my lats. The second set I made sure they were engaged both up and down ... hey, hey this is my rationalization.

When I got to work around 7:30am I started using with ice packs on both elbows on the hour for 6 minutes at time. By 11am my left was still quite painful. I did some slow ROM testing with both arms and noticed that the Resilient French Press motion was very painful. I then recalled how many I had done in the last few days and in particular yesterday how I did far 3 sets of 10 reps with the 12kg bell as I wasn't "feeling" the stretch. Damn, this is the nasty part about elbow tendinitis .. many times the pain does not occur until a day or so later. So at 2pm I broke down and popped four 200mg Ibuprofen and within an hour was feeling much better. Needless to say this is going to be another rest day .. probably a rest week given the relative discomfort.

Lunch:
1.2 bowl of Kitchari
1 bowl of Gujarati green beans with brown rice and sweet potato
1 Naval orange
2 Dates

Snack:
3 small handfuls of cashews
3 small handfuls of roasted almonds
4 oz Kefir

Dinner:
1 bowl of Gujarati green beans and sweet potato
1 moderate helping of steamed Kale with olive oil and a little salt
1 large sesame cracker
2 dates
1 piece of strawberry/rhubarb pie
1 scoop of ice cream

At around 9pm I first did Z-Health R-Phase and then followed that up with Lee Holden's QiGong, "The Flow Continues". During both, I focused on flowing large ROM pain-free movements. Afterwards I felt completely relaxed.