1. First take a tour of the gym, if it looks like a curl jockey gym (IE lots of curl bars, benches, and like one power rust thats all dusty stay away from it)
2. Make sure it has a power rack if it doesn't its a shitty gym and doesn't desever your money.
3. Squat, deadlift, and bench, if anyone tells you it stunts your growth tell them to do a 5 min google, squats and deads release growth hormones=good.
I rarely feel sore after a work out, and 90% of the time you won't, its because your used to it.
O BTW kept your CNS guessing, switch up your rountie a bit. If you stall on a lift switch it around do a other excessive first or somthing. I got a good spilt for you if you want. Its the following
Leg Press (3x8)
Calfs if you want, toe raisers are good so are standing calf raises can use a leg pres machine to do them as well. (3x8)
Close Grip Bench (3x8)
Crunches (weighted 3x8)
One handed down bell rows (can do T rows, or just plan old rows with the oly bar) (3x8)
Get at least 1 gram of protein per LB
Drink water with every supp if you take it (I would also suggest eating somthing, taking supps without water can be deadly)
Supps do not take the place of diet
I'd keep a notebook too.
Great site, great information forum population is HUGE, and it ranges from newbies, to hobbist, to professional power lifters, and body builders.
Get your form down first before adding a single LB of weight, and i'm being serious, every ouce of form leads to plates more of weight on the bar.