Training update: I've stoped running as much because the weather is shifting (not winter yet, but a bit wetter), and I also joined a gym after a ~5 year gap. One of the parents I know owns a small chain of 24h places and offered me a decent price, so it just felt like a sign to get back to weight lifting a bit.
Over the past few weeks I've been doing a pretty easy program:
Day1: Cardio warmup (5 mins on step machine and 1000m row machine), 4x10 squat / 45 deg back ext 3x10 / single leg on the leg ext machine, ham machine / SL calf raise w/KB and core exercises
Day2: Cardio, BSS 3x10/leg / 45 deg back ext 3x10 / calf and core exercises
Day3: Cardio, 5x5 squat / 45 deg back ext 3x10 / single leg on the leg ext machine, ham machine / SL calf raise w/KB and core exercises
I'm sticking with the squat and 45 deg back extension as primary exercises. I'm not messing around with deadlifts, or much upper body really. BSS is mostly a mid-week break from squatting. I actually feel pretty good and not too weak: I'm at about 80kgs for 4x10 and ~90kgs for 5x5 - a fair way off my best but I think I can get back to ~130-140kg 1rm with a few months of work. I'm keen to try a bit of jumping once my strength is back.
