No more long distance running. I'm sticking to 5K-10K, which I'll be able to put together decent times (sub 7 minute miles) on about 30 miles.
Basic routine is one workout per body part per week (Mon-Chest, Tue - Legs, Wed - Back, Thu - Shoulders, Fri - Arms).
Although the routine for chest will change week to week, the obvious main stay is flat bench. Rep range from 10-2. Some weeks will be negatives, some weeks will be light, some working on my weakness (the first 1/2 of the lift off the chest). Close grip benches, weighted dips, military presses, etc.
Legs - squats/leg presses, Back - pullups/bent over rows. Biceps, whatever I feel like that day. Abs done randomly throughout the week.
Diet, will try to get between 160-180 grams of protien a day, multi vitamin a day + extra C, lots of water, creatine, shark cartilage (for the joints). 6-7 meals a day.
The goal is a 300# bench by the end of the year, last time I maxed was last December at 225#, but I've been off/on at the gym at best since January. So, I'm guessing I'll need 80-85 increase to hit the magical 300#.
If I do so, I get to relive the greatness of the 300# bench press club I made as a Sr. in HS. I can again wear my "Bobcat Football - 300lb Club" t-shirt again and not be living a lie.