I've been digging the limited sets and using a rep range to determine weight choice on Accessory Day. If I can't perform EIGHT quality reps on a set without maintaining form then the weight is too heavy. If I can do 15 or more reps with great technique, then the weight was too light and I need to move up. Keeping the technique and getting between the 8 and 15 marks will keep me using the same weight for a second set. Now...I have what I call a "Hard Stop" number so I won't exceed and just tire the muscle out . Today that number was 25 reps. The sets = 2 for the most part Reps were 8-15 with a Hard Stop of 25 C/S Row: 2 sets: 1x20x70; 1x19x85 4 way Neck: 1x18x6.5 Bat Wing Pulldown: 2 sets: 1 x25x150; 1x17x200 Medium Bat Wing Pulldown: 2 sets: 1x25x140; 1x19x170 Back Extension: 2 sets 30 each Chain Supine Tricep Extension: 2 sets: 1x25x One Chain; 1x25x Two Chains DB Curl: 2 sets: 1x25x20; 1x20x30 Barbell Curl: 2 sets: 1x15x85; 1x12x90 Cable Rope Tricep Push Down: 2 sets: 1x25x100; 1x25x120 C/S Tricep Kick Back: 2 sets; 1x25x20; 1x19x30 Concentration Curl: 2 sets: 1x25x25; 1x25x30 "I'll take New Pain for $200 Please"
Accessory Day=Mess With The Head Day
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