Lower Back: 2 sets 10 reps @ 60 lbs (medium)
Arm Extensions: 2 set 10 reps @ 80 lbs (medium)
Upper Back: 2 set 10 reps @ 70 lbs (medium/tough)
Vertical Traction: 2 sets 10 reps @ 100 lbs (medium/tough)
Shoulder Press: 2 sets 10 reps @ 35 lbs (medium/tough)
Chest Press: 2 sets 10 reps @ 55 lbs (medium/tough)
Cable Cross: 2 sets 10 reps @ 60 lbs (tough)
Squat Lift: 2 sets 10 reps @ 40 lbs (medium/tough)
Arm Curls: 2 sets 10 reps @ 30 lbs (easy/tough)
Leg Press: 2 sets 10 reps @ 140 lbs (medium)
Ab Crunch: 2 sets 10 reps @ 60 lbs (easy/medium-- that was a mistake, I meant to do 75 lbs)
Weight: 330 lbs
I'm being fairly aggressive about pushing the weights back up; the one advantage to having this chunky, meat-prone body is that it builds muscle mass quickly. (That doesn't make up for all the disadvantages, but life is unfair.)
Something I haven't spoken about much here are the dietary changes, partially because I'm still working out what they are, and partially because it's a big topic. Long story short, I've cut back a lot of my processed sugar intake, particularly in the form of cookies or chocolate (*sob*), trying to keep my snacking to mostly fruit and nuts (with some cheese and crackers thrown in for variety), and doing a lot of leaving the starchy or fried items behind at dinnertime.
It hasn't really been as hard as it could be, partially because I have allowed myself controlled "free nights" (generally Saturday), and partially because a lot of the stuff I was eating were things that I didn't particularly enjoy anyway, I was just eating for convenience, and so I don't miss them. I do still have a bit more Frappuccino than is likely good for me, mainly because it's by far my favored Caffeine Delivery Device, but even that I'm having less than I used to. ("Tall" is now the default size rather than "grande." This has actually been the trend over the past year for budgetary reasons, although the health benefits are a nice bonus.)
So after a week, any results? Well, my back is less sore, and my mood is better overall, Friday's crisis-crash notwithstanding. Weight unchanged, physical appearance unchanged (as far as I can tell). I'm hungrier at mealtime, but thanks to grazing I'm not getting hunger-headaches (which have tended to sabotage earlier efforts). I admit, I'd like to see more dramatic results, but for now I'll take what I can get.