1hr Gym every day except Sunday Cardio after gym.
I do a bit of everything. I found if I did just legs one day & something else the next being so out of shape it was too much. I had crushed the nerves in my groin area so if I hammered legs I couldnt sleep for the next three or four days due to the pain & not just muscle pain from a workout but never ending pain & that screws with your head when its daily.
So I do a bit of legs, arms, back, & cardio. When your 190kg cardio is seriously hard, just climbing a small flight of stairs is bloody hard but it gets easier. Some days its the mental side now that is still hard, especially when you work at it all week diet etc etc & then the scales show a no loss or even a small gain. But just all part of the process.