So, I searched this forum, read, ok devoured everything on stumptious, made my plan and today was my first day. I feel GREAT! I started with low aims, of 1 set of 15 reps with 8 pounds.

WATP 3
Squats 9/15
OvrHdDmBl 15/15LR
DmBlRow 15/15LR
PushUps 15/15door
Shrugs 15/15
CalfRaises 15/15
Abs 30/30
Back 15/15

This is what I set out as my goals and other than the squats<bad left knee, complete lack of ACL>, I'm REALLY happy with having accomplished this. The WATP 3 is Walk Away the Pounds, 3 mile, mainly because I LOVE to walk. Any suggestions and comments, please feel free, I don't want to reinjure my knee and at 31, I'd really like to not replace it. Thanks!

Congrats on hitting most of your goals!

For those that you hit, try adding a second set. Once you can do two or three sets, then you can start upping some weight. You are probably ready to up the weight on some of them as it is because if some of those exercises were tough with a particular weight, then some of the other exercises would be too easy with the same weight.

Now that you know you can do 15 reps on these exercises, find a weight for each exercise that makes the last 2 or 3 reps very difficult and use that as your starting weight.

Once you start upping your weights on multiple sets of each exercise,then you can start venturing into varying your exercises, trying new set/rep schemes, etc.

You have taken the first step on a fun journey!

As far as you knee is concerned. Don't push it too much too fast. Continue to proceed with caution. There are plenty of exercises out there that you will be able to do pain free that will give you the development (be it strength, size or endurance) that you seek. There is never a need to do an exercise that causes you real pain.