I'm posting to keep track of progress and will welcome tips, advice and encouragement.
I worked out a lot from 18-24 but, except for a year in my mid 30's. sporadically since then. My PR's from my training 6 years ago were as follows: Bench 355; Squat 395; Deadlift 415; Bentover Row 255. I used Madcow's advanced 5X5 and my own program (an upper lower split where I worked out 4 days a week). I liked both but prefer an approach where I have to hit the gym 3 times per week. As a result, I'll be following a Starting Strength type program (personal modifications because I know best ). Got to be careful as injuries have derailed previous attempts (bad left knee and elbow pain).
Started back this May and was, as expected, weak as hell and had the following max lifts: Bench 225; Squat 275; Deads 295. My weight at the time was 188lbs. I've been going at it pretty hard since then with a 2 week period where I only worked out once (vacation) and my weight has increased to 200lbs (mostly lean gain).
My diet is decent. I usually eat 4-5 meals per day and try to get at least 30 grams of protein per meal (chicken, eggs, salmon, whey, steak, etc) and am definitely not adverse to carbs (get plenty of them). I also like to drink and usually imbibe 3-4 beers per day or 3-4 glasses of wine (sometimes both).
As far as supplements go, I'm currently taking 2g Alcar, 4g Beta Alanine, 5000IU of D3, 2g of Fish oil (EPA + DHA), 500mg of green tea and 120mg of Gingko per day. I also take 6-7g of Citrulline Malate pre-workout. The Cit Malate was a real surprise for me especially when I upped the dosage to 6+ grams. 4g nothing special but 6g was WOW. Also helps with aerobic activities that I enjoy (hiking, playing soccer, running). I will be adding Cissus which will hopefully help with my achy elbows. I've used DAA and Now Dopa Macuna and responded well so I will be doing a DAA, Erase and Endosurge cycle in couple of weeks. Also have a Kilo or 2 of Creapure hanging around and although it works it makes me feel like crap outside of the gym. I'll probably end up using it anyway when I encounter a plateau.
On to my most recent workouts: (Tempo - controlled eccentric, fast concentric; Rest Intervals - varies from 1-4 min depending on %1RM)
BW Pullups: 1X12 (did 10, rested ~10sec and then 2 more) BW=Body Wieght
Dead Lifts: 1X5X135; 1X5X205; 1X5X255; 1X5X285; 1X4X305
Bench: 1X12X135; 1X10X165; 1X8X185; 1X8X205; 1X8X225 (best I've done on my return surprised as this came after lay off)
Walking Lunges BW: 2X12 per leg (24 steps total)
DB Overhead Presses: 3X8X55's
BW pullups: 1X10
Squats: 1X12X135; 1X10X185; 1X8X225; 1X6X255; 1X5X275
Bentover Rows: 3X10X155
DB Bench Presses: 4X8X80's
Floor Wipers: 2X20 (done holding one 135lbs on BB)
KB Clean and Press: 3X10X35 (Need to buy a heavier kettlebell, prob I'll get a 44lb one next)
Was still a little sore from previous workout so not quite dialed in for this one
BW Pullup: 1X10
Dead Lifts: 1X5X135; 1X5X185; 1X5X255; 1X5X275; 1X5X305; 1X3X325 (could have gotten 4 but grip slipped. Time to chalk up)
Bench: 1X12X135; 1X10X165; 1X8X195; 1X8X215; 1X6X235
Shoulder prehab work
Plate Raises: 3X10X25
BW Pullup: 1X8