I think that recovery is a whole-body affair, whereas stimulus can be either whole-body e. One sure way to help that is to change up your training routine as you've proposed.
Im not a fan of straight arm pull downs, dont work for me, but if they work for you then by all means do them.
Thanks no, i take whey protein 3 times a day, quick mass is a different story, ill tell you why when i bought quick mass, inside it has a plastic spoon, in the plastic container it says take 2spoons (each time you take a spoon is one serving) one between morning and noon, and anotherone before going to bed (in resting days) in workout days take one spoon before workout and after workout another spoon...
Finish your lifting session then head straight to do cardio.
So let us let Danny question it and let Doug explain it and see where it goes from there.
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