So, it's a week after my first marathon. Yes, I know, a marathon is the most catabolic thing you can do to your body and is ultimately very bad for my T-Nation-ness. Suffice it to say, there were women involved.
I haven't been able to hit the weights for the last two months. Although my bench press max has lost 30-40 pounds, I can still do 14 pull-ups. Obviously, I lost 10 pounds, including muscle. However, I now have some striation in my deltoids and upper thighs.
What does the board recommend as a program to get some strength back?