When one path dead-ends, try a new path! At 24, 155 lbs, and no particular athletic progress in the past year to speak of, it's time to try something new.
In a nutshell, my fitness history is:
15-18: Ran High School Cross-Country as my first serious athletic endeavor. Got decently fast, also weighed 111 at 5'8".
18-20: Joined the Air Force. Trained for an ran my first marathon. Finished in 3:23:31, which meant my first ever marathon was just short of qualifying for Boston!
20-22: Ski accident causing a bruised pelvis effectively ended my running career. Although I am by no practical means disabled, running 40-60 miles per week simply was out of the question. Around the same time, I realized I was extremely skinny and didn't really project the image of a military professional. Began Crossfit with several coworkers and realized how woefully out of shape I was. Got my weight up to 140 and became a very conditioned, though still not very strong person.
22: A big emphasis towards strength work in the CF community led me to try Starting Strength + gallon of milk a day. I reached 170 lbs and at my very peak could do 3x5 Back Squat @ 200 lbs.
22-24: A serious case of pnuemonia/Valley Fever followed by an inguinal hernia really derailed my training. In addition, I couldn't recover from Crossfit-style workouts fast enough to do more than 2-3 workouts per week, and as a result was constantly burnt out and getting out of shape.
24 (Last few months): Quit playing so many video games and took up swimming and rock climbing with friends weekly. Decided to explore more traditional programming. Just finished a very dissapointing 6 week Olympic Lifting cycle. I believe I failed to make any strength gains because I'm not strong enough/conditioned enough to benefit from that type of workout.
All of which brings me to this.
I have started the "8-Week Basic Strength Plan" found here:
I picked this program because with minor tweaks it can be done entirely with a barbell, squat rack and pullup bar; all of which I have at home. It has some progression and variety with loading programmed in, which I know will keep me from getting frustrated with the main lifts. It has been years since I have done a split routine of any kind, and I expect to be very sore for at least the first few weeks.