Day 36 at sea.
Legs
Squat - 135x10 185x10 225x10 245x10 255x8
RDL – 135x10 205x10 225x8
Bulgarian Split Squats – 80x10 90x8 100x8
Going up next leg day
Hamstring Curls - 40x10 45x10 50x6
Leg Extensions - 70x10 75x10 90x8 drop to 45x10
30 min incline walk
PM
Physical Therapy and Core
Supine Transvers Abdomen Bracing - 3 sets of 10
Supine Transvers Abdomen Bracing with Leg Extensions - 3 sets of 10
Quadruped Transvers Abdomen Bracing - 3 sets of 10
Quadruped Hip Extensions - 3 sets of 10
Side Plank with Hip Abduction - 3 sets of 10
Bird Dogs - 3 sets of 10
Pilof Press - 3 sets of 10 with 25lb band
Russian twist - 3 sets of 10
Flutter Kicks - 3 sets of 10
Followed by 15 minutes of hard stretching.
@TrainForPain Ok sounds like I’m just gonna add reps till I die.
I’ll add barbell rows my next back day. I 100% feel like my my back is a little to shallow. I have a goal physique in mind and I’m try to work toward it as much as I can. So if I need heavier or different movements, I’m 100% in. I’ll try your wide stance.