Yeah Ok... I'm basically same size as you. (5" 11" Just overweight at 225 Lbs.) But here's the funny thing with that... previous injuries and tears really don't give a blip how big you were!
Listen to me well... take great care of your shoulders! Do not push them when they complain to you. And if the me of today could go back to the me of mid-20's on up... I'd tell me NOT to do Bench with a bar anymore! Only with separate DumbBells. And I'd have added-in a ton more individual dumbbell shoulder work into my routines way way back. AND... I'd never do that stupid pull-over machine anymore, or at least...never try pushing that damn thing to high weight.
Also, I would have pimp slapped myself for being an idiot and pushing up to 7 plates each side on incline leg-press... and would have really pimp-slapped myself had I watched how far back to my chest I was letting my knees go back, and would have more early adopted reclining the back rest to its max position so as not to hyper extend the glutes and hamstrings. Also I would have learned to do my squats slightly more toe-in. The list goes on and on.
Long story shorter... I'd have pushed to failure more thru reps than via going so ridiculously high-up in weight. Your connective tissues only have a finite life-span. Once isht starts ripping and tearing, things will never be quite the same again. And you will be very regretful of that. Trust me.
And I definitely would have gone back and changed the routine to start... everytime... with 30 min elliptical with incline at 10 and resistance starting at 11 or 12, for as long as you can take it... then back off one notch on resistance as needed toward the end when you hit plateaus in terms of oxygen debt. THEN, after the 30 min, do like your 1.5 - 1.75 hrs of lifting, using gorging principle, etc.
BTW.. if you watch that BowNinja guy, he'll tell you... you need to be able to draw that bow back very slowly... without grunting... without making noise. So even if you usually practice at a higher Lbs. You need to back it down from that during hunting season. And be sure to practice with the lower setting so you can re-dial-in your pins as needed.