I've had a similar experience after years of desk sitting.I work mainly with two 20 Lb and two 40 Lb dumbells. I alternate between the 20 pounders with lots of reps and for hyperextended exercises, and the 40 pounders with fewer reps. When I first bought the 40 Lb dbs I could only do two reps for curls! :rofl: But it only took a week to start seeing progress. Usually I do 3 sets of 15 each with the 20s, and 2 sets of 5-10 reps with the 40s, for about 6 or 8 different routines, and other cardio stuff as well. But I constantly add new stuff. It's all starting to come back to me now.
I started with 15 and 25 pound dumbells. Then got 40 pound.
I used a barbell with 100 or 120 or 150 lbs, excluding the bar.
For an interesting exercise, I'll take the dumbbells in hand and walk two or more miles.
Back when I was an iron worker, hefting 100 lbs in each arm was no big deal. I preferred to move big beams by myself.
My military was about 240 lbs (I used to toss it as high as I could then catch it), about 300 # on bench, and curling about 180#.