Sangins Log

  1. Sangins Log


    Started training again 16 weeks ago after a 6 month layoff.

    I ran this split for those 16 weeks

    Day 1
    Bench
    Leg Press
    Overhand Barbell Rows
    Medium Grip Upright Rows

    Day 2
    Romanian Deadlifts
    Chins
    Side Laterals
    Barbell Curls

    Day 3
    Leg Press
    Standing Overhead Press
    Overhand Barbell Rows
    Medium Grip Uprights Rows

    Day 4
    Front Squats
    Back Squats
    Romanian Deadlifts
    Bench

    Started this at 6'1 180. Ran 415/180/90 macros. Currently sitting at 195-197.


  2. Current Split is

    Day 1

    Incline Press
    Leg Press
    Underhand BB Rows
    Widish Upright Rows
    Close Grip Bench

    Day 2
    Romanian Deadlifts
    Chins
    Laterals
    BB Curls

    Day 3
    Leg Press
    Seated Military Press
    Underhand BB Rows
    Widish Grip Upright Rows

    Day 4

    Fronts
    Backs
    Incline Press
    Romanian Deadlifts
    •   
       


  3. Currently Week 2 of that split

    Day 2(today's session)

    RDLS- 3 sets 160 x12 x11 x10

    Weighted Chins- +30 7 5 5...then 30 body weight chins

    Laterals- 25lbs 15 15 12

    BB Curls- 60 x15 x15 x10

  4. No weights today.

    Mobility/Light Abs

  5. Day 3

    Seated Military Press-4 sets @120 x9 x8 x8 x8

    Underhand BB Rows-3 sets @120 x13 x12 x12

    Widish Grip Upright Rows- 3 sets @70 x15 x15 x12

    Leg Press- 3 sets @ 70 x15 x15 x12
    •   
       


  6. Sorry been busy. Still got my sessions in though.

    Last Friday

    Fronts-3 sets 190(+5) x10x8x7

    Backs- 1 set 230(+5) x8

    RDLS- 3 sets 160(+5) x10x8x8

    Incline- 3 sets 145(+5) x8x8x8

  7. Week 3

    Monday

    Incline- 4 sets 150(+5) x12x10x10x8

    Leg Press-4 sets(+1) 320(+10) x12x10x10x10

    BB Rows-4 sets(+1) 125(+5) x11x10x10x10

    Upright Rows- 4 sets(+1) 75(+5) x12x12x10x10

    Cgbp-4 sets(+1) 145(+5)- x10x10x7x6

  8. Tuesday

    RDLS- 4 sets(+1) x8x8x8x7

    Weights chins- 4 sets(+1) +30 x5x5x5x5 and 30 bw chins

    Laterals- 4 sets(+1) 30s(+5) x15x12x10x10

    BB Curls-4 sets(+1) 65(+5) x10x10x10x11

  9. Thursday

    Leg Press-3 sets 320 x10x10x10

    MP-4 sets 125(+5) x10x8x8x8

    BB Rows- 3 sets 125 x8x8x8

    Upright Rows- 3 sets 75 x10x10x10

  10. Friday(Today)

    Fronts-3 sets 195(+5) x8x7x6

    Backs- 1 set 235 x8

    RDLS-3 sets 165 x8x8x8

    Incline-3 sets 150 x8x8x7

  11. Week 4

    Incline- 4 sets 155(+5) x10 x10 x8 x8

    Leg Press-4 sets(+1) 330(+10) x13 x12 x10 x10

    BB Rows-4 sets 130(+5) x10 x8 x8 x8

    Upright Rows- 4 sets 80(+5) x12 x10 x10 x10

    CGBP- 4 sets 150(+5) x8 x8 x7 x7

  12. Rdls- 4 sets 170(+5) x10 x10 x8 x8

    Weighted Chins- +35(+5) x5 x4 x4 x4 and 35 body weight reps

    Laterals- 4 sets 35s(+5) x8 x8 x8 x8

    BB Curls-4 sets 70(+5) x10 x10 x8 x8

  13. MP- 4 sets 135(+10) x8x6x6x5

    BB Rows-4 sets 130 X11 x10 x10 x10

    Upright Rows-4 sets 80 x10 x10 x10 x10

    Leg Press-4 sets 330 x8 x8 x8 x8

  14. Fronts- 3 sets 205(+10) x8 x7 x7

    Backs- 1 set 240 x8

    Rdls- 4 sets 170 x10 x10 x8 x8

    Incline- 4 sets 155 x8 x8 x6 x6

  15. Week 5

    Incline- 4 sets 160(+5) x8 x8 x8 x8

    Leg Press-5 sets(+1) 340(+10) x10 x8 x8 x8 x6

    Barbell Rows- 4 sets 135(+5) x12 x9 x8 x8

    Upright Rows- 4 sets 85(+5) x10 x10 x8 x8

    Cgbp-4 sets 155(+5) x8 x8 x8 x8

    Dips(adding these on workouts 1 and 4)- 3 sets bw x10 x8 x8

    My weight is at 199. I added more food today. Macros are currently 450/190/90

  16. About time for a deload lol. Had to adjust some #s today.

    Rdls- 175(+5) 4 sets x8 x8 x8 x8

    Chins(supposed to be +40, had little to no energy) just did 50 BW reps

    Laterals- (supposed to be 40s here, once again was burnt today energy wise)- 4 sets 25s x15 x15 x14 X11

    BB Curls- 4 sets 75(+5) x10 x8 x8. 8

    Definitely deloading next week.

  17. Off day/mobility

  18. Mp- 4 sets 140(+5) x7 x6 x6 x6

    BB Rows- 4 sets 140(+5) x10 x10 x8 x8

    Upright Rows-4 sets 85 x10 x10 x10 x10

    Leg Press-4 sets 340 x8 x8 x8 x8

    Solid session, weighed in at 199 today on an empty stomach no shoes

  19. Fronts-3 sets 225(+20)- x6 x6 x4

    Backs-1 set 250(+10) x8

    Rdls- 4 sets 175 x8 x8 x8 x8

    Incline- 4 sets 160 x8 x8 x8 x8

    Dips- 4 sets bw x12 X11 x8 x7

    Either going to take 4-5 days completely off or just do a week long deload next week, still unsure
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