On Mondays, Wednesdays, and Fridays I work my upper body - arms, shoulders, chest. I don't lift heavy right now, I just do reps for exercise and muscle memory. I only move up in weight when the current weight I'm lifting becomes easier. Eventually I will lift more and harder for muscle mass. I am not trying to injure myself.
On Tuesdays, Thursdays, and Saturdays I work my legs - (squats(4 variations), calves, hip inducters, knee lifts). I Don't lift heavy here either, I am only squating around 400 lbs max. Same concept here on avoiding over doing it and injuring myself. As I get stronger I add a little more weight. I feel like a wimp only squating 400 lbs. when some chicks at the gym are squating over 700-800 lbs
LOL
. On Sundays which is very flexible if I go to the gym but I do cardio only. Bike, elliptical, power walk on treadmill, jump rope, and punching the bag for five 3 minute intervals. But like I said that is if I go on Sundays. I would love to jog but my knees are somewhat weak and I'm having a hard time finding jogging shoes that lessen the shock impact on the ball of my feet.
Mon-Sat I always do a combined 5 miles of some type of cardio and work on my core(abs and back) before I lift either my upper body or legs depending on what day it is.
I am just enjoying the process. I am in no hurry to get to my ideal body. I do it for health and I know eventually the body I want will develop as long as I stay consistent and gradually get stronger. It be days I don't want to go to the gym but I force myself to go and always feel better that I did go. However like I said Sundays are iffy for me.
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