48 here.

I should note that I am not trying for heavy weight inside I am lifting to get into shape.

Squats-
2 Sets X 225lbsX 10 Reps
2 Sets X 275lbs X 10 Reps
2 Sets X 315 lbs X 10 Reps
2 Sets X 375lbs X 6 Reps

Kettlebell deadlifts-53lbs
5 Sets of 50 Reps

Preacher Curls
2 Sets of ezcurl bar + 70lbs X 10 Reps
2 Sets of ezcurl bar + 90lbs X 10 Reps
2 Sets of ezcurl bar +120lbs X 10 Reps

3 sets of tricep pull downs 110lbs X 10 reps
3 Sets of lat pulldowns with narrow grips X 180 X 10 Reps

20 Min of bike at 19 Resistance-Hr130
10 min of c2 rower 1400 M