Hope this info will help: Had RNY in May 2004. Originally weighed 286, lost down (as of two weeks ago) to 145. I'm a hair under 5'5" Work out schedule: Tuesday: Flat press (just the 45 lb bar 3 sets of 5) 30 leg lifts Incline (2 10lb weights...3 sets of 10) Rope Crunch (70 lbs 90 times) Decline (2 10 lb weights...3 sets of 10) 130 regular crunches Flys (not sure of weight, think 20 pounds...3 sets of 10) 10 minutes cardio Curves Circuit Training Wednesday: Rows (just the bar) 30 leg lifts Dead Lifts (bar+20 lbs...3 sets of 10) Rope Crunch (70 lbs 90 times) Machine Row (25 lbs...3 sets of 10) 130 crunches 10 minutes cardio Curves Circuit Training Thursday: Skull Crusher (2 10lb weights 3 sets of 10) 30 Leg Lifts Push Downs (30 lbs 3 sets of 10) Rope Crunch (70 lbs 90 times) OH/DB (not sure exactly what this is, but I put one knee on a bench, bend same arm at 90 degree angle and lift arm behind me 15 lbs 3 sets of 10) 130 crunches Laying ham curl (25 lbs 3 sets of 10) Sitting ham curl (75 lbs 3 sets of 10) Leg Extension (75 lbs 3 sets of 10) Squats (just the bar, 3 sets of 5) Leg press (110 lbs, 3 sets of 10) 10 minutes of cardio Friday: EZ curls (just that squiggly bar 3 sets of 10) sit calf raise (50lbs 3 sets of 10) D/B curls (15lbs, 3 sets of 10) Stand Calf Raise (not sure of weight...3 sets of 10) preacher curls (squiggly bar 3 sets of 10) Calf press (not sure of weight...3 sets of 10) 10 minutes of cardio Saturday: Curves Circuit Training Sunday: No training Monday: No training I am not a carb junkie. But I do eat some if I don't I can't concentrate at all. Usually it's a little pasta or peanut butter crackers. I always get at least 50g of protein a day, but I'm trying to increase that. I hate protein shakes. Hopefully with this information, ya'll can help me a little more. Oh, and I'm fixing to start walking/jogging again. before I started in the gym, I was walking 5 miles a day. Jogging at least a quarter of that. I work the midnight shift, so usually I'm ready for bed after my workout. So on my no work out days I'm going to be doing my 5 miles again. Thanks for all of your help, Gisela

I am with my brotha from anotha motha Earl on this one, with out a lot to go on, and the fact that I am not an expert in any way; I would say high reps/low weight, lotsa cardio, low carb/ high protein until you weigh in. Good luck

Gotta take care of it and go light, that way it does not take you out with something more serious.

Here is my tiny little workout, I am enjoying the light week, since going to more free weights I am sore, and weak like when I first started lifting again, feels so cool: Lat Pulldowns - wide grip: Set 1: 15 reps @ 70.0 lbs | Set 2: 10 reps @ 60.0 lbs Barbell Shrugs: Set 1: 15 reps @ 100.0 lbs | Set 2: 10 reps @ 100.0 lbs Dumbbell Concentration Curl: Set 1: 15 reps @ 15.0 lbs | Set 2: 10 reps @ 15.0 lbs Straight Leg Raises on Bench: Set 1: 35 reps | Set 2: 35 reps Stability Ball Weighted Crunches: Set 1: 15 reps @ 15.0 lbs | Set 2: 10 reps @ 15.0 lbs CARDIO: Skiing - Nordic: 388 calories burned: 1.3 miles, 20 minutes ,3.9 mph Warm Up: Set 1: 10 minutes at (Intensity 2 -- Moderately Easy) Main Workout: Set 2: 10 minutes at (Intensity 3 -- Moderate) Mike

My turn.... Here is what I got accomplished in this lovely CA heat tonight: Seated Cable Row - wide grip: Set 1: 15 reps @ 45.0 lbs | Set 2: 15 reps @ 45.0 lbs Barbell Shrugs: Set 1: 20 reps @ 45.0 lbs | Set 2: 20 reps @ 45.0 lbs Dumbbell Preacher Curl: Set 1: 15 reps @ 10.0 lbs | Set 2: 15 reps @ 10.0 lbs Stability Ball Weighted Crunches:Set 1: 15 reps @ 5.0 lbs | Set 2: 15 reps @ 5.0 lbs Ab Lounge:Set 1: 35 reps | Set 2: 72 reps | Set 3: 72 reps Ab Lounge Oblique: Set 1: 30 reps @ 0.0 lbs | Set 2: 30 reps @ 0.0 lbs Hope you all had a equally good workout! Kristie