Now that I have my target weights, all future workouts are based on a “target number of repetitions”. Simplified, the system is thus: if you hit the number of repetitions, you maintain the same target weight for the next workout of that exercise. If you surpass the target weight, you increase the weight by 10 lbs. However, if you don’t make the target number of repetitions, you leave the gym immediately to continue recovering.

Close-grip Supinated Pull-down

This workout was done with the revised target weight, as I miscalculated the target weight for the initial workout. To eke out a few more repetitions, the dashed line in the table was a short rest.

Shoulder Press

Same routine here: revised target weight, rest between “sets”.