Since you've never lifted seriously, have a look at this thread: Older man looking for advice on lifting. For what it's worth, I'd advise to start the weights low, and build as you gain confidence and practice with your form.

2/20/2020 Continuation block: Operator/Black: Professional Block 1, week 1 Max Strength Bench press: 75 x 2 x 5, 75 x 1 x 15 Squats: 115 x 2 x 5, 115 x 1 x 7 Still tired and have lingering congestion/coughing. Had a few reps left in the tank on the squats, but I held off since I have to work today. ...

Do you have any recipes/spices etc to suggest?:) Sure! This is my basic, go-to recipe. I call it, "Meat Fuel," as it's fuel for meat. I'm the opposite of a foodie, so please feel free to alter this to meet your taste/nutrition needs. I cube up a couple blocks of tofu, add 1/8th cup oil, t...

2/15/2020
Block 1, week 1
Continuation block: Operator/Black: Professional

Sick day. I'll redo this week next week.

Note to self: always wear a mask when flying. I think I got this crud from someone on my flight.

2/14/2020
Block 1, week 1
Operator/Black: Professional
Max Strength

Sick day. Felt like garbage last night, woke up exhausted today. Hopefully back at it tomorrow.

I'm right there with you on the meal prep. We got a couple of big baking sheets for our oven, and I've found that I can get several days meals done in one shot by baking everything at once. Adding oil or protein powder to the mix makes it easier to hit macro goals, and makes each meal stick better. ...

2/13/2020 Continuation block: Operator/Black: Professional Block 1, Wk 1 HIC: Hill Sprints x 3 Fighting off a upper respiratory bug (with NO fever!) that I picked up on my trip. Did three hill sprints, felt ok. Depending on how I feel tomorrow, I'll adjust that number up next time I do them. Hill ta...

2/12/2020 Continuation block: Operator/Black: Professional I got back from my trip last night (Tuesday), and I normally start my training week on Tuesdays. I realized I could skip the E day at the end of this week, and fit 3 Max Strength days and 2 HICs in the remaining five days. So, that's what I'...

2/4/2020
E - jog x 40 minutes
Felt good to knock the cobwebs off!

Thoughts on completing Base Building: BB was a real eye-opener on the sorry state of my strength and conditioning. The SE sessions for the last 3 weeks were particularly challenging. I'm encouraged by the fact that I can now continuously jog for 45+ minutes without much difficulty, which I couldn't ...