Dealing with injury

I'm at that point where I'm not sure if I'm injured or not.

My shoulder is tweaked.

At first, I thought it was just sore, but the soreness has dissipated. Now, I realize that it's just not operating properly. Sleeping is uncomfortable. And even raising my upper arm to 90 degrees hurts. And not in the sharp hurt way, but the "this isn't right" way.

So I have to come up with a game plan to modify the program so as to keep intensity, but not strain my delts.

~Katie