The pain

Im not sure if if hurts more that I can't lift like I want to, or if the strain on my shoulder is killing me. Either way, I'm hurting. And I'm trying to tone down certain excercises and I'm sorry if you're following my workouts, but I have to take care of me. So my workouts are going to be a bit different as I'm stretching and maintaining my shoulder. 

Today's workout:

Cable row:

45 lbs 20 reps

Lat Pulldown :

45 lbs 20 reps

Repeat 5 X's

Rear delt fly: incline bench

2 X's 12.5 lb Dumbbells 12 reps

Repeat 5 X's

Seated shoulder press on smith machine:

15 lbs 15 reps

Side raises:

7.5 lbs 12 reps per arm

Repeat 5 X's 

Cable curl dropset:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Incline bench curls:

10 lb Dumbbells 15 reps

Repeat 3 X's

Cardio:

Stairs 

0-1 mins level8

1-2 min level 10 

3-4 min level 12

4-5 min level 14

5-6 min level 16 

6-7 min level 20 

Repeat 6 X's total of 36 min