Glute and Hamstring Workout

Warm up x 5 minutes prior to weight training.

Ball leg curl ins 4 x 25

Stiff leg deadlifts 15, 12, 10, 8

Wide stance barbell squats 15, 12, 10, 8

Deep walking lunges with dumbbells at side 10, 10, 10

Weighted barbell bridges 15, 15, 15 (slow and controlled, really squeeze the glutes)

Reverse hyperextensions 3 x failure

Cool down with 5 minutes stretching post workout.

Happy training :)

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Post-Op and Recovery Update

Tomorrow will be one month since the removal of the GIST (Gastro-intestinal stromal tumor) in the lining of my stomach. Quite a few people have been reaching out to see how I've been feeling and for an update on what's next. First off, the surgery went well. My surgeon only had to make one incision in the mid-line of my abdomen, because as he started to cut, the tumor was visible immediately. He said I was a "surgeons dream" since there wasn't much to cut through! My pain was controlled well post-op and I did not have near as much nausea from the pain meds as I did from the lung biopsy. They made sure to stay on top of giving me anti-nausea meds and even put a scopolamine patch behind my ear pre-op. I stayed in the hospital for two nights and then was able to go home. Recovery went well with no complications. Over the last month, I've had a lot of emotional ups and downs. Waiting on the results from the pathology on the tumor was difficult. O

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