I finally seem to be all-but-fully-recovered. Sleep helps.
Workout notes: rotator cuff, pull ups: 2 sets of 15, 2 of 10 (went well), bench: 10 x 135, 3 x 185, incline: 10 x 135, decline: 10 x 165, military: 10 x 50 standing, 10 x 45, 10 x 85 (barbell), rows: 3 sets of 10 x 110, plank, side plank (much better with the adjustment of getting my arm under me), some knee stretches.
2 mile run: on 2: 5.2-5.6, then 6.7 to 1.25, then up to 7.1 to finish in 19:41 (8:45 second mile). Not the best, but, I think that I can take on a 5K next weekend.
Weight: 186, but that is a nonsense weight due to my brief illness. But I felt it on the pull ups, which went very well.
Life of an old goat 