well your workout will be whatever you want it to be. I have had workouts that people told me I was crazy and stupid for doing, but for the time I did them, they were effective.

I would just go easier and then raise your intensity level. You will be sore until your body adjusts to this.

For your level, train, but don't kill yourself. Lift until you reach a plain. When you aren't getting any stronger, then start asking how you can improve. Until then, keep checking out the board, and researching. If you start now, and learn, by time you NEED the help and knowledge to continue growing, you will have it. With the past you described, honestly, any lifting at all will help you. Just keep lifting comfortably, but hard, until you can't get any stronger. Than start asking how you can improve.