Okay, I'm going to give this a try, in the hopes I'll do better at keeping on track.
I'm 54, and one year out of major back surgery to put a titanium cage around my spine from L2-S1. The doctor released me Tuesday to do whatever I wanted -- provided I'm careful. He said that, structurally, my spine is stronger than it's ever been, and it's certainly in better shape. Last year, before the surgery, I was no longer exercising, because the nerve impingement had gotten so bad the extensor muscles in my legs weren't working right, I couldn't walk without a cane, and stairs were a near-impossibility -- I had to drag myself up with both hands on the banisters. Falls were becoming increasingly common, and I was six months from a wheelchair. I had fallen a couple of years before when I lost control of my legs while hiking, and tore the right quad completely off the kneecap.
All that has passed. Since the surgery, the strength has been slowly returning to my legs. I can actually do most of a deep-knee bend without holding on, and I've been through PT and bodyweight exercises. Yesterday, I started back to the gym. Working very light, I did a few incline bench presses with a whole 135 lbs., some DB laterals, some lat pulldowns and Hammer Strength Rows.
Today, I actually used the "horizontal leg press" machine with 215 lbs. for 15 reps, a set of leg extensions with 50 lbs. and leg curls with 60. (PT did me a little good). I also did some preacher curls at 60 lbs. and rope triceps pressdowns.
I currently am 6' 2.5" tall, weigh 276 lbs., way too much of which is fat. My chest is 52", my waist 44" (blegh). Arms are about 16", Calves about 17".
I'll start serious record keeping on Monday.
Now: for a little history: I've been lifting since I was 14, when I saw a picture of Dave Draper on the cover of "All American Athlete." I considered competition, and was well on my way when I joined the Army. Oh, well. Between breaking both tibia and the jeep accident that messed up my back, I was never quite the same. A good sports chiropractor kept me going once I got out, and I spent a number of years working out regularly and doing medieval swordfighting in full armor. I'm USED to being active. Seven years ago, at my best, I was still squatting 400 in my 40s. And no, the doctor said the squatting did NOT hurt my back, and it was the muscle that had been there that kept me upright THIS long.
Things didn't start going downhill till 2002, when I tore my left bicep off at the elbow in a fall in the garage. 2003 saw arthritis surgery in the shoulder (too many years with a shield in that left hand), and 2004 was the fall that tore the quad. It was 2005 before we discovered it was the impinged nerve that caused the fall.
So: here I am, looking to build on this bitchin new "Titanium Man" structure I've been given. (But I didn't get the cool repulsor rays or jet boots). I haven't quite decided how I'll split things out, but I'll keep you posted. Keeping a log here will help me keep track.
"Sgt. Rock" has given me some advice on building the back, but anyone else with suggestions for someone who really hates admitting he's aging would be appreciated. I guess I make a rather odd figure, in my current shape, wearing an "Animal" beanie and "House of Pain" hoodie, with my mostly-white beard sticking out. *grin*
Any advice is certainly welcome, especially from anyone who's faced the same demons, but all are welcome to put in their two cents worth.