Thank you for the greeting, Mr. Stu and Mr. Jungledoc,
Goals, yes. I suppose it may be shortly put as strength and health. I need to lose some fatness, I am 230+. My wrists are 7 and 3/4" or a little more.
I have thought I would like to get to squat 400 or so pounds, press half that, at times I wonder how realistic that is. For one, so often it seems like some irritating injury comes along that hampers progress. I have had a few times when my back was injured. My pelvis, a chiropractor said, tends to rotate one way. The chiropractor helped, but then it seemed like I needed an adjustment about every two weeks. After another painful injury from lifting wood or moving some way, my back gave me real problems, so I went to the doc. He sent me to a physical therapist, who thought I had a disc problem that may require surgery, however, was quite willing to advise physical exercise, in sensible progression. "I think it is possible that you may return to activity in life." Thanks glad to hear it. So I have various exercises which help to keep me in half decent shape. It took several months, but things got back on track.
On what goals I have for strength, I am content to proceed slowly, it seems like that is the only productive way of doing things. So since I can just press 130 for a couple of reps, I will be content for that to improve to 140, after a time.
I read about exercise(notably squat style and form) and watch videos of squatting, and other exercises, as I do not want to wind up injured.
I was seeing some progress, however I developed lumber elbow. I call it that, same symptoms as tennis elbow, which bothered me for many years, with some rest coming at times, but I got tired of the constant pain, so I went to the doc again, and was on therapy again, having to stop any significant weight work, having to start with 8 pound DBs. This made me chafe a great deal, but I had to stop, as my way of pushing things along did not work.
For medical situation, I have also had shoulder injury, and some groin pulls, never yet a hernia, although one surgeon thought I did. I am now recovering from a groin injury, gotten from levering some lumber for a customer in a cramped place, and accidentally harming myself.
I am half owner of a small lumberyard that my grandfather started. I do sales, pile wood, prepare orders, help at the sawmill, if need be, run fork lift, pile lumber as it comes from the mill, turn cant hook(turning logs). I haven't sawn, as the sawyer rides on the carriage with the log(on the other side of the carriage than the log, it should be obvious
. That would make me dizzy. When I turn cant I can give my thoughts to the sawyer on what we need to make out of logs.
You asked what I did. I have a good deal of physical work, as well as being at a desk or on a phone quite a lot of the time. So I often am tired from this, and I need abbreviated routines, or a York heavy medium light sort of idea seems to be good.
I am not on any published routine. I basically do warm ups, press, squat, row or stiff legged deadlift, or high pull(I think it is a high pull, at least a high row, calf raise. On some days I do the exercises given me for therapy for the arms, as they are just getting out from that terrible pain. So I do some DB curls presses, raises, wrist curls, etc.
I need some cardiorespiratory sort of work, for cardiorespiratory health, and to lose fatness. That is a problem, as I have early arthritis in some joints(feet, thumb, one hip). So running my doc absolutely would not recommend, and bicycling seems to bother the prostate, and swimming I like, but I cannot afford to drive to a pool. So walking. My feet often will be pretty tired by the end of a day, so brisk walking will not necessarily be the answer, more like a stroll so as not to pound the feet more.
There is not a commercial gym nearby, I have a set of weights at home. A power rack I do not have, finding a place to put it to stay is a problem. I have thought about having a shed with a stove in it. The basement has not a tall enough ceiling to allow for pressing weights over head. I also do not have a bench. So I use a trap bar for such heavier weights as I can use, meaning only up to 190 now, until the groin improves. Just doing a Jefferson lift with 120 pounds has been enough for right now.
Some hindu exercise, some yoga, some pilates sorts of exercise are quite helpful in general health and mobility. I most certainly needed a great many of those sorts of exercises to return to better health.
Sorry for the length, you asked a fair number of questions, which I tried to answer.