Ya… I just had a shoulder surgery (open surgery to repair SLAP lesion)that put me out of training for 5 months. It was tough. It’s very depressing to keep building yourself up, only to lose 15-20 pounds of muscle (6-8 months work for me) each time, not to mention gain unwanted mass.
It sucks seeing guys that you started working out with 5 years ago that weigh 220, and I’m only 170 (6’2"); that shit’s depressing (I weighed 197 at 10% a while back). Anyways, your best bet is to take it slow, as you have many years of training ahead of you. I’m only 23, and I learned the hard way; don’t jump into heavy weights for a while.
Also, stay away from doing bench press past 90 degrees, lateral raises (w/proper form they are okay), upright rows, incline db curls, behind the neck lat pulldowns (couldn’t even do these if I wanted to as my left arm has horrible ROM), dips (I’ve read you can do them if you don’t go down too far, but I don’t want to risk it), and overhead pressing (might be alright if hands in neutral position).
Anyways, good luck with your shoulder, and take it easy, because having 2 fully functioning arms is often times taken for granted.