| You can push through the soreness, but I would advise for someone just starting out to wait it out. If your soreness lasts for prolonged period of time (>1-2 weeks).
Also, you need a back exercise. Such as the bent-over row. Eat some sort of protein post-workout along with simple sugars. An example could be a bowl of a sugary cereal with milk.
As for workout time, whatever works for you. When do you have the most energy? Before bed? In the morning? | 
