Turns out there is a gym close to work that I can join for $20 a month. I plan on going over once a week during lunch and doing a quick work out. I plan on doing squats, leg exstenstions, and leg curls along with some things for upper body. My biggest question is how many reps and sets to do. My biggest weakness is hills and sprinting so I'm looking to do something that might help me in this area. Conventional wisdom back in high school was low reps(4 to 8 reps) high weight=strength. 8-10 reps=size and 12 reps and above were for muscle definition. I am not afraid of bulking up and gaining to much weight because my body does not naturally carry a lot of muscle. I am down to about a 158 now and by the end of summer at the rate I am going I will be at 150 which I don't think will look good on me. Any suggestions on reps and sets or any other lifts besides the ones listed would be appreciated.
BTW I am doing hill repeats and I just got a Hill training spinerval that I am going to try out this week