First of all, thank you for sharing your journey and congratulations on putting in the hard work to lose all that weight. I'm glad you found your passion for the gym again. I would say work on all the core fundamental compound excercises such as Bench Press, Deadlift, Squats, Lunges (optional), Military Press, Bent Over Row, T Bar Row, Back Squats, and then classic stuff like supinated dumbell curls, hammer curls, then isolated curls, preacher curls, various tricep pulldowns or pushdowns, skullcrushers, stuff like that. After you get the fundamentals down again, you can start throwing in some more exercises into the mix.

A good starting regiment would be something like 5 -6 excercises for 5 sets, 6-12 rep range for each set.

Have fun with it and start watching some classic bodybuilding videos to really get you fired up!!! Some of my fav to watch are Nasser El Sonbaty stuff, Pumping Iron ofc, Ronnie Coleman, Jay Cutler, but many more and some not so known

Massive props for getting back into it mate after all that you have been through, there are a few guys on here that received the same devastating news that you did and went through cancer treatment, chemotherapy and the whole nine yards and made a total comeback. I know some tough nuts that carried on training through the chemo and force fed proving anything is possible if you are determined enough. You must be 40 now or thereabouts so to me (being 44) its a case of whether you continue naturally or get a little bit of testosterone help now yours will be on the decline somewhat, it can make a night and day difference to how you feel mentally and the results you get physically even TRT dose.

Hi buddy , what cancer did you have and how long have you been in remission?
Are you still married? I have worked with many guys and girls in similar situations to your self. A few after illness like your self and a few who have had accidents or gastric sleeve or band.
What I will say from the off is if you have dropped from 29stone to 15stone then your going to have a fair amount of excess skin particularly around the chest , abdomen , upper arms and inner thighs . I can tell you now every single person I have trained and coached after losing that amount of weight has had a personal issue with the excess skin and as they have started to enjoy the gym and training it’s as only highlighted that more for them. Most have had skin removal surgery which is brutal either private or on the NHS. Guy I’m training at the minute went from 27.6 stone to 17 after gastric sleeve and he had the skin removal privately he couldn’t afford to have it done in one go so he had abdominal skin removed first at £8000 then 3 months later chest at £7000 and he’s saving to have thighs done next.
So what I’m getting at is if you’re in this same situation and with that weight loss you must be. You will probably look at surgery soon so enjoy your training focus on good diet and look towards running your gear ( bits ) in the near future. You will make good progress for the first several months gear free anyway mate. You have only been back in gym a month so you know your self you can progress without bits for a while yet and get your dedication back back to habit before you jump on stuff . You have had a scary experience but your over that now just focus on what it was in your life that made you let your self get so out of shape and make sure you don’t slip back into old patterns. If you want help with diet or training advice hit me up and I’m not some melt trying to make a £ out of you I’ll help you for love of what I do, as for the bits when the times right I will help you work that out to if you want but that times not right now bro and that’s not some youngster telling you or pointing fingers , I’ll help you I’ll do it freely just because you sound like you could do with a brake. The offers there if you want the help just hit me up

What are the "bits"?