Thanks for the responses,

I took a few days off and gave the shoulder a rest and returned to the gym yesterday the pain is gone and it feels good again. I think I might have just overworked it last Thursday in the gym before the pain developed that evening. I'm going to see the physio again next week and we're going to try a little contact (hitting a tackle bag) so I hope that goes well.

Once again thanks for the replies issyphysio and laxmi64.