Thank for the welcome back. Been trying to get back into things for awhile, but it's hard with a physical job. I'm a letter carrier so I'm walking for around 4 hours most days, maybe 14 to 18km, so it's pretty tiring on it's own. But I feel like this time I'm going to stick with it. Keeping a log so I can ensure I keep increasing my workouts. I started eating more at the beginning of the year and have gained over 10 pounds already. Seems like all/mostly muscle even though I've been slacking on lifting. Going to workout at least twice a week, try for 3, but some weeks I might only have the energy for two. Just working out at home right now(I have a squat cage and over 400 pounds so I'm pretty set), I do sometimes get to a gym with a platform. Might go back to power plus, my old weightlifting club, once I'm not so weak. Part of the focus of my workouts will be to help my posture. I have anterior pelvic tilt and slouch. So I'm going to be focusing more on posterior chain work. Things like rows, deadlifts, good mornings and pistol squats. With respect to the difficulty of these workouts, I'm easing back into. starting at light-ish weights and just adding 5 pounds a week until things get hard. I doubt I'll squat as much as I should, I just can't handle the soreness walking all day. Yeah I'm a wimp.
Dynamic stretches, bw squats and bw lunges
Not hard. Just focusing on good form and control. Don't want to repeat the spaghetti back form I had at higher weights before. Also I live in an apartment so I have to but it down gently.