After taking an injury/illness/laziness induced break I have returned to the gym to find that at the age of 43, and with 14 orthopedic surgeries under my belt, my ability to just be moderately strong again has slipped somewhat (actually a lot). I have worked out maybe 10-15 times in 2011 and only twice since February, however I am still hopelessly fat and I believe I may be prepping for a man bra this summer unless I get back on the stick. I had my hip scoped recently so while I am doing a hybrid powerlifting/fitness program, it's going to look more like a guy that is scared to squat and deadlift and really only wants to bench and OHP.
Sun 4/17 1st day my doctor said I could lift
Bench w-ups- 275x3x3, 315x3, 335x3, 355x3
DBell Inclines- w-ups- 110's x 8 x6 x6
Seated OHP- w-ups- 185x5 205x5 225x3 245x3x3
Hammer Rows (Can't do BBell Rows ATM) weights x8x8x6
Curls- 55's x 15x12x12
Tuesday 4/19 Legs and Abs (sort of)
Leg Curls- 4 sets x10 reps
Leg Ext- 3 sets x 10 reps (hurt quite a bit)
Seated Abs- 3x20
This is all very ugly and awkward so far but I figure I need to get back into some form of accountability if I expect to stick with it. Sorry for the long post, they will be shorter from here I think.