Greetings guys and gals, I thought it about time to actually introduce myself, although I joined this group right after my surgery. Two years ago I would say was when I knew I had to do something about my weight at 570ish pounds my family doctor finally talked me into seeing someone about having surgery. pre-Pre op diet of six month went well enough but terrible news after getting done, Insurance company would no longer cover the surgery. So I decided to go it alone for a few months and had some success of a 2000cal diet and then some good news the Insurance company had reverenced the decision, but I had to do their required pre pre op diet again.... This time however I finally was able to have surgery 480ish if I recall on day of surgery. 3 months and 240 some pounds lost overall and 176 since surgery and so much more to go. As far as Exercise goes I am really into weight lifting now thanks to some good friends, and would like to know what everyone else is doing, I will go first.



Monday

Squat: 5x5
Bench press: 4x8
Deadlift: 6x3
Lat pull-downs: 3x10
Seated rows: 3x10
Hammer strength low rows: 3x10
Dumb bell curls: 3x10
preacher curls: 3x10

Wednesday

Squat: 6x3
Bench press: 5x5
Deadlift: 4x8
Dumb bell Incline: 3x10
Pec flys: 3x10
Dips: 3x10
Tricep extensions: 3x10

Friday

Squat: 4x8
Bench Press: 6x3
Deadlift: 5x5
Leg press: 4x15
Leg curls: 4x15
calf raises: 4x15

Sets and reps, and then off days cardio 1.5 miles at least.