hello

In article said:

Once upon a time I was in pretty good shape. I did not lift weights
but I played a lot of sports, ran regularly, etc. But I have sat
behind a desk a lot for the last few years, not done much of anything
excercise-related, gained weight and lost strength and endurance. Now
I am no longer sitting behind a desk and I have the time and desire to
get back into shape.

I have started jogging although it makes me miserable. My lower legs
start hurting almost immediately and do not stop until I am done. No
soreness the next day though. I assume this is just because I am in
[censored] shape, although someone said I might need different running
shoes. I have also tried running on a treadmill on really cold days
but for some reason that bothers my legs even more and running on it
is really jarring, worse than running on cement. I don't know if the
treadmill is crappy or if I just don't know how to run on the damn
thing.

I also wanted to start lifting weights. So I bought myself a "home
gym" at Sam's Club. The squat rack is only rated to 300 lbs or
something but I have a feeling that it will do me for a long while and
it was el-cheapo.

I have only recently started using it and this is what I am doing:

Lat pulldowns (will do chin-ups and then pull-ups when I can)
Squats
Bench Press
Military Press
Bicep curl
Weighted crunches (holding plate behind my head)

I am working out every other day IF I am not horribly sore, if I end
up really sore I might skip two days instead of one.

I think I need to add in deadlifts but not sure how. Should I do
deads one time and squats the next, or can a newbie get away with both
on one day? Is the military press enough work for the shoulders and
neck or do I need to add something? Everything else okay? I thought
about adding calf raises but it seemed pointless because my calves
were not even phased when I put as much weight on the barbell as I
could comfortably hold on my rather weak shoulders.

You really don't need to do deadlifts with the above schedule. It is
pretty good and between the squats and the pulldowns you more or less
cover everything the deadlift would do. If you do want to do them I'd do
them instead of squats for now.

Other than that:

1. You could switch rows for lat pulldowns.

2. You could do incline press instead of bench press and military press
and possibly add in lateral raises.

3. You could do leg raises instead of crunches and really work the hip flexors.

4. Biceps curls may be redundant if you go heavy enough on the pulldowns,
but I understand the need for big gunz.

But overall it's a good beginners routine. Congrats! I think you're one of
the few people who posts beginners questions who has actually done some
research and come up with a logical program.