I don't want to do a daily thing about it, but I figure maybe I'll check in once a month and plot how strength training is going.
I started in earnest about 3 weeks ago, after a couple weeks of "getting used to working out" again. The thing I'm shooting for is to work the whole body, 3x a week, in about 30-35 minutes. You choose a weight that leads to muscle failure in a single set of 8-10 reps, and try to have no more than about 60 seconds of rest between exercises.
|A||Barbell Overhead Press||60||70|
|A||Dumbbell Bicep Curl||2 x 25||2 x 35|
|A||Overhead Tricep Extensions||40||50|
|A||Incline Dumbbell Flys||2 x 15||2 x 25|
|B||Stiff-Legged Barbell Deadlift||85||95|
|B||Barbell Bicep Curl||55||65|
|B||Dumbbell Pullover||2 x 20||2 x 25|
|B||Dumbbell Overhead Press||2 x 22.5||2 x 30|
|B||Dumbbell Side Bends||40 (each side)||60 (each side)|
|B||Dumbbell Incline Press||2 x 30||2 x 30|
I'm pretty much dialed in everywhere except the calf raises, which even at today's weight, I could do 20+ reps without muscle failure.