I have been training on and off myself, havent used heavy weight for a while either.

Monday i decided that i would hit the chest with heavier weights then usual, dips 3 sets with bodyweight did 8 reps

then incline dumbell 70 pounds did 3 sets of 8 reps, flyes 2 sets with 40 pounds.

I also did shouldes and triceps.

Today Thuesday has we speak i am still sore has hell, and did back and biceps.

Its quit normal that when you get back at it you are sore, tomorrow 5 days will have passed since i did my first chest delts tri workout and i am still pertty sore.

Dont worry keep at it, if your to sore dont train ( you might get hurt.) i was supposed to hit back bis on Tuesday but i was to damn sore, i waited 4 days til today.

Good luck at keep at it, try to send some positive energy here , dont go calling yourself fat or other bad names, tell yourself that your gonna be better.

Its normal to have fall outs, i have one right now but next week i will get back on track.

Good luck