Read some of the workouts here which really motivated me to start lifting again. So I went to the gym and did mostly compound exercises -
Clean and press
Assisted dips
lat pulldown (because I am really heavy)

I aimed for 3x5 reps on each excercise, aiming to do this twice a week, and then the other 2 times a week - cardio sprints and expolsive plyometrics.

I cannot move today. Really, I feel like my body has been thrown into a laundry machine - and although it hurts - it feels great.

Just wanted to say thanks, and that this forum is amazing.
I used to wrestle Freestyle and now 10 years later I am a fat yet athletic 30 year old. Want to really get back into that wrestling shape!