[bigchillcar]

hi chris, although not employed as one, i maintain my strength coaching cert..with a little more of your history, i'll share info that will help your goal, especially if it's building strength. curious though, do you periodize your training? that is, do you work heavy for say, 6 weeks, then perhaps light with higher reps for a period, then moderate weights/moderate reps? i would also recommend working exclusively with dumbbells for periods of time to give your shoulders a break. years and years of strict barbell training is relatively harder on this joint than with the greater freedom of movement with dumbbells.

also, a little thing, but often overlooked..you mention starting your workout with cardio. i would change that..start with 5-10 mins of treadmill to get your heart rate up some, then workout..then do your half-hour cardio routine. you'll find you'll be stronger for your workout..plus doing your workout will utilize a great deal of blood sugar..by the time you finish your workout and begin cardio, you'll be that much farther into true 'fat-burning zone'. also..proper breathing is almost always where i used to start with someone in performing strength-training. a person may often get away with poor breathing technique working with lighter weights, but it's absolutely critical for maximum performance when you're working at 85% of your one rep max and beyond.

great work so far! keep it up..get plenty of quality nutrition, quality rest, always have a spotter that knows what they're doing..keep it periodized, will help keep it fun. gains are made in small amounts throughout the year..you set specific goals and spread out the weekly increases in order to achieve them, making small adjustments as necessary..but nonetheless the greatest gains are achieved very methodically.
best,
ryan