So I decided to go back to a gym membership and get back in shape. About 3 years ago when I was still in grad school I benched about 40 lb dumbells and squatted with 55 lb dumbells. I also rowed with 50 lb dumbells, and military pressed 35-40 lb dumbells. I went to the gym today for the first time in a while and could barely lift the 30 lb dumbells let alone bench press them. I am embarrassed lifting at the gym. I also could barely walk a mile at 3.8 miles/hr without getting extremely tired and my calves burning like hell. I feel like crap being so out of shape. For the guys out there, what do you start out lifting when you started out? I am tempted to use machines for a while to get my strength back up. When using machines it is harder to see how much I am lifting and it forces me to use good form. Back when I was somewhat fit I weighed 175 lbs at 6 ft. Now I am 200 lbs and I have LESS muscle than I had when I was 175 lbs. Terrible.