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Hey there Patrick,
Juliet here. I think you'll be quite pleased with your new weight vest. I've
found it to be the most comfortable one out there.
As far as workouts are concerned, I think there was a sheet of exercises
included with your purchase. That is a great place to start. Remember to be
gradually progressive with your training. Meaning, start slow and low (slow in
speed of execution; low in poundage and reps.) As you gain fitness, you may
increase the intensity of your training. You will eventually get to a point
where you are using all the poundage and doing high numbers of fast reps.
Ultimately that is the goal. Remember to do exercises that are specific to
your goals. If you are a wildland type guy, you want to do wildland type
activities while wearing your vest (hiking hills, swinging a pulaski etc). If
you're structural you may want to practice stair climbing while carrying
tools. The only limit to the number of exercises is your imagination.
Remember to properly "fuel the machine." That means plenty of fruits and
vegetables, clean protein and carbohydrate sources, and lots of H2O. Also
remember to incorporate adequate rest into your program, meaning take days off
at least 2 times per week.
Hope this helps you get started. If you have any other questions give a holler
and keep us posted as to your progress. GO GET 'EM!!
Juliet