5-20 sets per day is entirely, ridiculously too much.
Try cutting this down to just one set. So up, down, left, right, straight out for 30 seconds each, and THAT’S IT for the day.
First and formost though start off with a 2 week healing period and then jump back in with a ‘take it slow’ mindset. Also, WARM UP before hand, it’s vital to preventing these injuries. I suggest an Infra Red lamp.
And DONT pull ‘as hard as you can’…this is asking to hurt yourself. I read a lot of things very wrong with your routine and I highly recommend you cease all PE until you’ve researched a bit more and healed up from this.