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Sangins Log

SanginSunrise

New member
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.
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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.
 
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
 
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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