Plenty of help to be had, Spur and welcome. Why don't you read through some of the stickies and use the serch function, etc. Then ask some specific questions pertaining to your goals.

In a nutshell I'd recommend a beginning strength routine based on what you've written above.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.