there is no point to do it half ass. I seriously doubt after 8 years you will go hard enough and heavy enough to do any real damage. but why start slow.

Been working out pretty hard considering the long break and i'm trying to lift heavier each week and i'm definitely getting right back into it the only thing that sucks is my bench press because of my left shoulder but i can do dumbell flys with 30 lb dumbells and not hurt too much so between those and the fly machine my chest is filling in nice i just cant bench much over 175-200 tops but i can curl 100 with 1 arm so it makes no sense except for that shoulder it holds me up bigtime .I have only gained a few lbs but lost a shitload of blubber so i probably put on a lot more muscle than the scale says i just replaced the fat with muscle because its just about gone and i'm a lb and a half heavier than when i started and when i was taking creatine i was about 10-12 lbs heavier with water. i started at like 199 went up to 211 or 212 stopped taking creatine dropped to 200.5 after a few days off from the gym and a short fasting that water dropped off i dont want puffy ass water weight i want muscle.

take a broom stick, arms extended on each end straight. start at chest go over head until mid back, back to front, keep arms straight
after it gets easier move hands in closer and repeat. keep going until it gets easier.
the more you do it, the better
see if it helps