The argument against 200 reps is twice that of 100 reps.
So you're asking advice, but then saying that no matter what the advice is, you're going to continue doing what you're doing? Than why did you ask for advice? Did I misread your original post?
I asked for advice, I recieved it and I have thought it through. I am sorry if it came out to look like it did not.
I started to question myself about what I want and what I need to do in order to achive those goals.
I am stubborn and slow to change my mind, but believe me, I do change my mind and I listen to people, it just takes time for the ideas to settle in my brain.
Let me restate my goals and description:
I am 38 years old. I am 1.87m tall and weigh 115 kg.
I used to play rugby two years ago, I was fit, my weight was around 100 kg. I had almost no fat and more muscle mass.
This last two years I did no excercise at all, I drank alcohol almost every day. I stopped now and have decided to lead a healthier life.
In 4 weeks the university where I work at will open and I will be able to go to a gym and maybe join the rugby team. If it needs be I can wait one more year to join them.
I want to get out the most I can out of those 4 weeks losing fat and gaining endurance.
It is hard to explain why I don't have that much time right now, but the fact is that the only spare time I have right now is at an appartment, with a 20 kg barbell, and about 90 minutes, which is the time my kid takes to eat his dinner, take a bath and get ready to go to bed. My old injuries and overweight bring pain to my knees and ankles if I do any high impact excercise.
I understand those are very limiting conditions, so, strating from scratch. What is the best I can do to get the most out of those 4 weeks?.
Thanks for the advice and time you have all taken to read this :).