Costco is the bomb for powders! Eat some broccoli if ya hadn't been. Raw brocc helps absorption by keeping wall of intestines clwaner. Light weight and lots of reps sure will build definition and heavy is mass. But like mentioned above you can do a few Weeks of heavy reps then Shock the System with a high rep day. Keeps you growing because your body needs to have variety to spark growth. Stretching....i do not do. Parillos training or poloquin? Either dude pisted big report long ago and for me the shoulder issues went away. Warn up the shoulders with rotations. I'm sure ya see the dudes in gym doing em. Rotating the joint(like swimming) gets bloid and nutrients i but doesnt loosen those ligaments. If your shoulder joint is loose....theres more chances of tears. That joints job it to hold you together. I stretch after to squeeze out the lactic acid and old deoxygenated blood after whole workout is done. Stretching after lets muscles refill oxygen rich.....faster heal time. Hit that whey about tjirty mins after gym without food. Whey is into bloodstream quickly for recovery. If hungry....30mins after whey then eat. Digeston of food sends large supply of bloid to stomach. So get the fast whey in first for pure muscle recovery.

What caused you shoulder issues? There's strengthening routines to help. Benching heavy....needs strong rear delts to hold joint in place for example