Ok, I did a lot of grading and all that.
Monday: 2 mile (2.1) in 28:14; 13:59 pace. Some ache right at the end, but mostly tired from deadlifts.
Today: weights: tried to keep it shoulder friendly.
pull ups: 10 singles, 3 sets of 10 (really), then some chins: 4,1, then 5.
push ups: 4 sets of 25; evidently the angle of this push up is similar to decline presses; easier on my shoulder.
bench press (touch the chest) 10 x 44, 10 x 94, 10 x 114, 3 x 134 (didn’t feel right)
rows: 3 sets of 10 x 134
multi-grip shoulder press: 10 x 45, 10 x 65, 10 x 65 close, 10 x 70 close
curls: 3 sets of 10 x 54
This appears to be ok; not much residual pain afterward.
Life of an old goat 