I need to take a complete day off today.

Yesterday i ran a slow 5km (30 minutes) thinking that it would be enough rest for my aches. It wasnt, i am still so sore today. Ill take today off and then tomorrow i will go for a run and do some weights at home. Im thinking 50 pull ups are too many for me at the moment, even though they were band assisted.

Bob, thanks for the email, i have printed it out and i will read it later today.

I finished reading the shoulder book last night and spent 20 minutes going through the exercises. In my opinion they are awesome. At the moment i will focus on the stretching and eventually i will incorporate the weights. After i stretched last night, my shoulder was feeling relief, i am amazed at the lack of mobility in my shoulder and the difference between the 2. You take your time with the stretches, and start with holding for only 5-10 seconds, then over time build up to holding for 60-90 seconds.

I will take a video of the limited movement and then compare in a couple of weeks, that way i will see the progress.