Back to the gym for the first time in 4 years. Even know I was heavily trained I am approaching it as if I have never lifted in my life and only doing the staples with some ancillary movements.
squat and pullups
bench dips and pullups
deadlifts and chinnups
Thats it for lifting and doing 30 minutes of movement 4 days per week. Its Maine winter time and I work in an office so it the treadmill on about a 10-12% grade at a moderate pace until the weather gets a bit nice.