When I am just pissed off, I just want to channel my negative energy into working out. The problem is I don't know where the fuck to start.

I am 5 feet and 8 inches tall, and I weigh 175Lbs.

Today I benched [25Lbs+ Bar + 25Lbs] (100Lbs?) at 3 sets of 10 reps. I'll probably go to 15, but I'm a noob at this.

For curling dumbbells, I curled 1 set of 10 reps of 20lbs

I did about 3 pullups today.

The best I ran so far on the treadmill was 10 miles at speed 6.8. It was a good feeling workout.

My acid reflux (GERD) sucks so bad, that during a workout sometimes I feel like throwing up and do so in the gym's toilet.

I normally have done 30 minutes every other day of working out. For improving physique, specifically how much of what should I do, and what order should I do them?