Good to see you back SS. Have you checked out Crossfit? Think it might be right up your street.

Bench, rows (machine due to injury) over head press, pull ups and dips tonight. Reduced weight on everything and doing the same routine for 2 weeks with no increases. Once I can squat and deadlift again I'll start to increase on all exercises but at a suitable rate this time.

In the meantime I'll watch plenty of Jim Wendler and Rob orlando videos on Youtube for inspiration and try to get my diet sorted out. Going to get some salter nutri weigh scales to help with that. Also need to work out exact target calorie intake, which i'm estimating to be somewhere around 3000-3500.