This is going to necessarily be a little long, but I'll try to Cliff's Notes it as much as possible. I'm 38, 6'1", 295. I have a pretty severe disability in that I have DVTs in my left leg. This means I absolutely cannot run or jump - either will kill me. It also means I have reduced blood flow to my left leg, and it seriously inhibits my cardiovascular capability.
From 21 to 30, while in the Army, I lifted off and on, more on than off, eventually going from a 175 lb. skinny fat to 225 at about 10-12 percent bodyfat (guess- my belly was flat, at least). When I got out at 30, I'd already fallen off the training wagon some due to exaggeration of my DVTs while invading Iraq and my subsequent medical discharge.
In the years since, I've gone back to the gym for several short periods, never longer than a month or two; basically I'd go in, overtrain, take too long to recover and eventually stop. I was trying to do super-set routines like I used to, 5 minutes on a bike, 45 minutes to an hour of lifting, about 24 to 30 sets total, no rest between sets beyond moving from one place to another and changing plates, then 20-45 minutes on the elliptical.
So now I've just started going again 2nd day back in was yesterday. I'm trying to regulate myself a little to keep from over training this time, so I'm not doing super sets (yet- I love them), and I'm limiting myself to 12-15 sets over an hour, with the 5 minute bike warm-up and elliptical (haven't added in the elliptical yet, but will w/in the next week or so).
I gave myself 2 days off after the first workout, as that's how long it took my chest to stop screaming, and am giving myself 2 days after yesterday, since I can barely walk up or down stairs after doing legs. Here's what I did Monday & Thursday, and what I'm planning to do Sunday. Any wisdom you guys can give me regarding routine, supplementation etc. would be very appreciated; I've GOT to get back to where I used to be!
Lat Pull Down 140x12, 160x8, 120x10
Incline Bench 135x16, 155x9, 175x6
Seated Row 100x20, 100x15, 100x12
Pec Fly Machine 130x12, 130x12, 130x12
Smith Machine Squat 135x12, 165x9, 165x8
Stiff Leg Deadlift 135x12, 165x9, 165x9
Leg Extension 100x16, 100x15, 100x14
Seated Leg Curl 100x20, 100x15, 100x15
Leg Press 180x20 (180 on the sled, whatever that works out to)
Lat Pull Down (Slow, Low Weight) 1x20
Squat (Slow, Low Weight) 1x20
Military Press 2x12-20
Preacher Curl 2x12-20
Tricep Pull Down 2x12-20
Calf Raise 2x12-20
Thanks for reading, you won't be getting this time back! Seriously, thanks.