Getting Started Back after Shoulder Injury

[Fit Dude]

I've been lifting on and off since Dec 2004 when I strained my rotator cuff. I had bulked up to 176 but I've lost a lot of my gains since then.

Stats: weight - 163. height 6'0". age - almost 40.

Yeah I'm pretty skinny right now. I'm gradually increasing the amount of weight I lift and have modified my diet to increase my protein intake. My current routine looks like this:

Day 1 - Chest/shoulders/tris
Day 2 - Run (3-4 miles) & abs
Day 3 - Back/biceps
Day 4 - Run (3-4 miles) & abs
Day 5 - Chest/shoulders/tris or off
Day 6 - Run (3-4 miles) & abs
Day 7 - Off
Day 8 - Back/biceps
and so on

I'm looking to do a fairly clean bulk to around 175 (as long as my shoulder holds out) and then cut bodyfat to 10%. Please let me know what I need to work on the most. Also, BF% estimates would be great. Thanks dudes!

[Fit Dude]

I'll try to get a couple of more poses up over the weekend. What areas do I need to focus on the most?

[7digits]

i would focus on getting strong again. then i would focus on any body part.

[BMF_Dallas]

Just go into this thing smart and gradually increase your lifts. You will get your old form and size back faster than it took you to make the changes the first time. Just eat smart and lift smarter.

[Dallas68]

hey you have been giving me constant feedback on my physique and thought i would drop by

sucks about shoulder! i myself couldnt work chest for half of last year from injuries

muscle memory should help give it patience and you will get far

work that back it will help with the lifts and look
/goodluck/

[Kstu23]

Hey i noticed you work ur chect and back about 2x a week, but what about working your legs?? Those r big muscles and release a lot of homores and T when worked...if u subed in a leg day on one of ur run days u may see some better gains. A lot of ppl skip on legs but it helps bring a balance physique and more soild body weight.