Sexy Shoulder Workout

Start with a 5 min warm up before weight training.

1. Warm shoulders up with 20 windmills to the front and then to the back

2. Shoulder press (I used hammer strength machine, but if you do not have, use machine or dumbbells) 15, 12, 10

3. Dumbbell side raises 15, 12, 10

4. Anterior dumbbell presses (superset) 15, 12, 10

5. Plate twists (superset) 10, 10, 10

6. Ez bar upright row with wide grip 15, 12, 10

7. Incline bench prone overhand grip rows (focus on using rear delts to pull the weight) 15, 12, 10

8. Single arm dumbbell reverse flys 15, 12, 10

Cool down with 2 - 3 min stretching post workout.

Happy training :)

Comments

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

Surgery Update

If you read my last blog post, I left off with that I was home from my lung biopsy recovering and that the preliminary results showed up as "Organizing Pneumonia". They did confirm that on the pathology, so my lungs are cancer free! Praise God! I met with my Surgical Oncologist, Dr. Jeffery Hardacre which let me tell you is one amazing man. Not only does he seem highly qualified to care for me, but he has an incredible bedside manner. He took his time to explain everything to my husband and I and answered all of our crazy questions. I feel very confident in his hands and he seems to be very optimistic about things. I am scheduled to go into surgery with him tomorrow for the removal of the gastrointestinal stromal tumor (GIST). If you haven't heard of this type of tumor, it's not your typical "stomach cancer". Stomach cancer actually grows inside your stomach and could be a lot worse than a GIST. This tumor is in the "wall/lining" of

Make Every Day Count

I woke up Tuesday June 18th of this year not feeling right. Every time I stood up I felt light headed and nauseous. I thought to myself, “here comes baby number 3” and laid back down in bed. If you know me well, then you know I sent my husband to the store to get a pregnancy test. I am always taking those things with the slightest inkling that I might be pregnant. When I saw the test was negative I was surprised. As the day went on I became more light headed, and my heart was racing just walking from room to room. This was so far from my norm, so I decided to go to the emergency room. The doctors ran a few different tests and found that my hemoglobin level was 8.1. For those of you who don’t know what hemoglobin is - it is the oxygen carrying component of red blood cells. The normal range for a female is 12-15. This explained my symptoms, but we weren’t sure of the exact cause. You also don’t normally get a blood transfusion until your leve

LINDSEYCFIT.COM

Search This Blog