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If you can't increase weight, you can still work on increasing the number of reps you do at the same weight, which is another form of progressive overload.

Grats on losing that much weight.

You haven't been lifting at all over these two years? You absolutely should start BUT don't drastically change how you eat. Continue eating how you ate to drop...

I'd suggest keeping your calories as high as possible while still losing 1 to 2 pounds per week. If you lose more than 2 pounds, bump your calories slightly. If you don't lose any weight over a week...

Saturday - Quads / Calves Heavy (2)

Walking - 5 minutes

[8:

Barbell Squat [11] - 1x8, 4x3-6, rest 120 - 45×10, 95x8, 145x6, 155x6, 165x6

-

Friday - Back / Triceps Heavy (2)

Walking - 5 minutes

[8:38]

Chin-up - 3x6-8, rest 60 - 0x8, 10x6, 10x6

Machine T-bar Row - 3x4-6, rest 75 - 45x8, 70x6, 75x6

Thursday - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes

Wednesday - Abs/ Hamstrings

Walking - 5 minutes

[8:38]

Decline Sit-up - 3x8-10, rest 45 - 0x10, 10x8, 10x8

Standing Side Bend - 3x10, rest 30 - 25x10, 25x10, 25x10

Tuesday - cardio

Treadmill - 3i[3.3/4.0/7.7] - 26 minutes

Monday - Chest / Biceps - Heavy (2)

Walking - 5 minutes

[8:48]

Dips (Chest) - 3x6-8, rest 60 - 0x10, 15x8, 15x8

Incline DB Bench - 1x8 (warm up), 4x3-5, rest 120 - 55x8, 80x6, 80x6,...

Day 18 - Hamstrings Higher Reps

Walking - 5 minutes

[8:35]

Hyperextension - 4x15, rest 60 - 0x15, 0x15, 0x15, 0x15

Squat Press - 3x25, rest 90 - 0x25, 90x25, 180x25

Day 16 - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes


Day 17 - Back / Triceps - High Reps

Walking - 5 minutes

[8:42]

Day 15 - Chest /Biceps

Walking - 5 minutes

[8:35]

Pec Flye - 1x15, 3x10-12, rest 60 - 55x15, 85x12, 95x12, 105x12

Flat DB Bench - 3x20, rest 90 - 40x20, 45x20, 45x20

Day 14 - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes

Calories - 1976

Day 13 - Quads /Calves Higer Reps

Walking - 5 minutes

[9:57]

Roc-it Leg Extension - 1x15, 3x10-12, rest 60 - 2x15 (inc), 4x12, 5x12, 6x12

Machine Squat - 3x20-25, rest 120 - 0x25, 90x20,...

Day 12 - Shoulders

Walking - 5 minutes

[10:40]

Reverse Pec-Flye - 4x10-12, rest 60 - 55x12, 70x12, 75x12, 80x12

Seated DB Press - 3x6-8, rest 75 - 40x8, 45x10, 50x8

Well, I'm still having a lot of trouble staying consistent, especially on weekends. So my calories as a week on a whole have probably been closer to maintenance.

I have not had this difficult of...

Day 11 - Back / Triceps Medium Reps

Walking - 5 minutes

[9:00]

Chin-up - 3x8-10, rest 60 - 0x8, 0x8, 0x8

Barbell Row - 3x6-8, rest 90 - 95x8, 105x8, 115x8

Day 10 - Quads / Calves Medium Reps

Walking - 5 minutes

[8:35]

Hip Adduction - 3x10, rest 30 - 70x10, 80x10, 90x10
Hip Abduction - 3x10, rest 30 - 50x10, 60x10, 70x10

Leg Press - 1x12,...

Day 9 - Cardio

Elliptical - 10i[8-120/10-130/12~13(:30)-140] - 26 minutes

Calories - 1860 (51/31/18)

Day 8 - Chest / Biceps - Medium Reps

Walking - 5 minutes

[9:55]

Pec-Flye - 3x12-15, rest 60 - 85x15, 90x15, 95x15

Flat DB Bench - 3x8-10, rest 90 - 55x10, 60x10, 65x10