Thank you for the high praise. Actually, I am thinking that my years in ministry...in several forms...has really been helpful, too. "We are all messed up sometimes" is a good mantra...or a bad singing of Dean Martin's "Everybody loves somebody sometime."
So, I appreciate what you said and I will strive to keep that levelheadedness.
I'm not that old.
Here you go:
Once/Twice a week:
Machine Curls: 3 sets of 8 with one minute rest...followed by Machine Triceps Extensions: same.
Barbell Curls: 3 x 8
Military Press (full reps): 3 x 8
Don't get cute...just do 'em and walk out. For fat loss, you are just trying to keep on keeping on...not burn the candle at both ends with a blowtorch in the middle, too.
Trust me. Little and often over the long haul...