Day 60 - 61: SOS

Let's start with the good news.
Milestone accomplished! 2/3 done!!  hooya!

Bad news.
I have sprained my left upper arms....    On Day 55, I didn't do any warm up and did pull up.  I had funny feeling at the time but I ignored it as it was just a minor feeling..   as days go by, especially when working on the upper body, the weird feeling starts to turn in to real pain.  From yesterday I can't raise my shoulder and if I tilt my left arm in certain angle, I feel the pain.  It's funny that I can't really pin point where the pain is coming from..  I can feel it inside the muscle.  let me use this opportunity to test if I can explain in more muscle terminology...  small area where deltoid, pectorals and biceps meet.  hmm..  this area where I am feeling the pain, it seems like little to do with pull up motion but I am sure I felt something went wrong when I was doing pull up..  I could do shoulder work out in very controlled movement yesterday but today I CAN NOT do any push ups as I can't bend arms.  I am struggling to reach out to my pull up bar now.   this is what I can/can't
- dip -> no
- push-up -> no
- standing ovation -> no
- curl -> no
- outside curl -> no
- show off -> no
- pull up -> no
- inclined pull up -> may be
- rowing -> yes
- pull down -> no
- triceps dip -> no
- ski jumper -> yes
- triceps extension -> yes

I hate this feeling where I am loosing the opportunity to grow some muscle..  I know this is VERY dangerous feeling cas I once quit going gym when similar thing happened to me.  You suddenly feel you are in the dead end and can't make any progress for a while and start to feel all the effort you have put into is washed down the toilet.  I don't want to put me in this vicious cycle ever again....   any suggestion?
I think I will at least do all the exercise which I can (leg, triceps, abs)..