a year after shoulder surgery

I'm back in the gym almost full bore after a year of healing this shoulder surgery. Labrum tear, rotators torn, bone spurs. It feels pretty good even post workout and saying that I must heat in the AM and Ice post everyday. Been doing extra stretches for that arm and the whole deal. I was warned both by my Ortho and PT that there are in fact more then a few lifting techniques that are totally off limits and not temp, I was told military press are a no go forever(no love loss there) but the ones That disrupt my normal routine are No bench work at all. Ive tried even 40% and I can feel the pinch. Was also told no standing dumb bell fly, any type of shoulder raises more then 25lbs, Bi iso needs to be a slow growth. I would like to hear from others here that went though similar surgeries and how they compensated in the gym for the gaps in their routines.





37, 187, 5'8" 15% BF, been training 20+ yrs

a year after shoulder surgery