First week of training went alright, will hit the gym for some cardio.
Next week I'll have dedicated lift days, thinking of something along the following lines:
Day 1 - (A) Leg extensions 3x10, Leg curls 3x10, body squats (well, we'll see how that goes, knee tendonitis is a bitch), planks 3x60s, leg raises 3x10
Day 2 - (B) DB bench 3x10, DB row 3x10, Tricep extensions 3x10, Bicep curl 3x10
Day 3 - (A) again
With every other day being light cardio, and resting on sunday.
And of course every day rotator cuff stretches and exercizes as well hip flexor and knee tendon movements given to me by my physio.
I should soon be able to hit the proper depth without my knees giving out, at which point I'll sub in some weighted front squats for the body squats (and reduce/remove leg extensions and leg curls.) And once my shoulder improve, I'll add DB shoulder presses on (B) days.
I think that's keeping it simple enough, I'm staying away from machines as much as is possible so that I'll better strengthen tendons and surrounding muscles in the problematic areas.