Yeah--I’m posting here. Stop laughing!

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   Yes I know--me...post HERE?  No, hell hasn't frozen over (yet).  I've finally 

decided its time to actually train, especially in the off season.  I'm looking 

for ideas here, but please no algebraic formulas.  I haven't lifted weights 

since high school.  

Here's the starting point:

I'm 5'7" and 45 years old (still expecting that growth spurt) 195 lbs.

I have a re-built knee and seperated/torn shoulder that nags now and 

then.

Before I started throwing I played football, (even a stint running back 

kicks/punts in semi-pro) rugby, lacrosse and boxed in the Navy.

I do not want to gain weight or eat some strange diet--I'm diabetic.

I need to build up core strength--back and shoulders scream by the end 

of a day throwing.

I work a lot and can probably make 2-3 work nights per week.  Have a 

decent gym.

What do you all think I should start with for the first 3 months?

Seriously, Dave Carl, Dale Gehman and Jason Cherry--stop laughing!  Oh 

and McBain--especially McBain!