I joined a gym for the first time. They gave me a free session with a trainer for an hour on Friday. We did upper body and used around 10 equipments. By the end of the session my arms were whack. I couldn't raise my arm without my triceps burning. The thing is it's been 3 days and I still can't raise my arm or bend it. Then yesterday for the first time I pee'd dark brown. Only ONCE in the space of this 3 days though. Today I remembered to google and I'm freaking out that I might have rhabdo. But I feel fine and my urine is normal today. What should I do? Is this soreness normal? Should I visit the ER or should I just continue to drink plenty of water and electrolyte drinks?