3.5 mile run

Dr gave me the green light😉. First workout is in the books and it felt great‼️‼️ Eased into it with an Insanity workout 😂. BOOM👊🏻💦 Working out with weights tomorrow💪🏻.

Suggestions? Im recovering from a torn rotator cuff a few weeks ago and taking it easy but im worried about losing upper body mass in my shoulders/chest while ime waiting to recover. Any suggestions for atleast maintaining the mass without losing my gains? I can rebuild my chest pretty easy but my shoulders took a lot of time and work. The doc wants me to lay off for a month but its a mild tear. It just hurts like hell when I’m doing butterfly lifts and anything on the bench press. I’m not gonna make it worse but curious what others have done…

Restart my program today with adaption phase week 1, some good volume 4 sets of 7 reps in squat and long pause bench 💪🏻💪🏻💪🏻💪🏻