Reply To: Dr. Dean St. Mart – Training Journal

[DrDeanStMart]

Update of my own.

Check in last week had my weight at 198.8 lb so another week of pushing down before we begin “off season”.
Viceral fat on my stomach is now pretty much gone completely with only a small bit of subQ fat now on abdomen.

JP was very pleased with the look currently.

Rested a full week with that flu and trained legs on Sunday.
The break actually done me good as I hadn’t had time off since surgery in August.

Legs 2
2 sets, 5-9, 10-12
Wide Stance Smith Squat
Leg Press
Hack Squat
Adductor

2 sets 15-20 reps
Lying DB Hamstring Curl
Walking Lunge
Glute Bridge
Abductors
Standing Calf Raise (MR)

Hamstrings, Shoulders, Triceps 2 then yesterday at work.
2 sets, 5-9, 10-12 reps
Seated Ham Curl
DB Stiff Legged Deadlift

2 sets, 15-20 reps
Frog Pump
Reverse Hyper
Abductor

2 sets, 5-9, 10-12 reps
Smith Shoulder Press
Machine Lateral
Cuff High Cable Rear Lateral

2 sets 15-20 reps
Close Push Up
Overhead Single Arm Tricep Extension

Have the wizard Will this morning to do his magic on my neck and back – I see Dr Conn next Monday for a review/assesment/x-ray after 10 months of treatment.
Will be interesting to see how much curve has come back into my neck having been diligent everyday with the orthotic and adopting new practices in work.

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