I am 48 and was a regular lifter for about 5 years. Nothing really serious, but I followed some of the Waterbury routines found on T-Nation, along with stuff like the mobility complex and some simpler routines I picked up here and there. My effort would be seen as half-assed by most who post here.
Then, about three years ago a case of shoulder impingement became so bad that I couldn't even take off a shirt. While convalescing from shoulder surgery for a couple of months, my awesome, funked-out weightlifting gym went out of business. (A fancy gym opened up nearby and killed my gym. The new place is more suited to women into spinning and aerobics than bodybuilding or weightlifting. And their price was almost double what I'd been paying previously.)
So, I fell of the wagon big time. I gained weight and lost every bit of strength and muscle. The most exercise I've been getting is raising my fat ass up into my car to go to work.
Now, a new, real weightlifting gym opened up only a few blocks from where I live. It was opened by a former NFL football player, so it has all of the stuff that a gym SHOULD have. I joined up about 2 weeks ago. Then, I promptly got sick and haven't been in it since I signed up.
Now, I'm ready.
So, I'm looking for advice. Does anyone recommend how to really get back into the routine? What workout routines should a guy start with who's been off for 3+ years?
What would be an ideal first workout or sequence? What cautions would you bring up?