i really have not yet. ive only been really lifting for about a month or 2 now. the first few weeks i was in pretty rough shape and did light workouts to various muscle groups to try and slowly get them used to being stressed out before i really began to tear any tissue.
now i feel my muscles are responding well and i have began to work them out with more intensity and they are not in utter pain the next day now, just a little tightness and weakness. but its a good feeling not pain.
i have been doing a lot of free weights, bench press, inlcline bench, decline bench, the pec butterfly machine, varous types of curls, shoulder shrugs, pretty intense ab workouts, shoulder press, those are my more common exercises
i havent developed a weekly routine yet