Hey,

I'm 23 years old, 5'7", about 150lbs right now, looking to make some more gains.

In fall 2006 I started going to the gym, doing a full body workout thrice weekly. During the summer, I couldn't force myself into the gym and just played around with kettlebells outside, but pulled a rotator cuff doing windmills.

Anyway, I've been back in the gym since September on a push/pull program, doing 4 days a week. I do a variety of exercises at a variety of tempos.

M and Th: shoulders, chest and triceps.
Tu and F: back, biceps.

I train legs by running 5k twice a week. I eat a generally healthy diet. In terms of workout foods, I eat cottage cheese about an hour before working out, and have a single protein shake after the workout. Should I start taking double scoops (60g of protein)?

Any other advice is welcome!

I assume that you also do deads and squats in addition to running? Cannot leave those two out of a program.

You should start lifting weights with you're f'n legs! You wanna put on mass, deadlift.