It was Wednesday yesterday, so I tried NExT. I have never been much of a presser due to extremely long arms (38in) so the suggested weight for the 6 inch close grip 30-10-30 bench of max 150lbs was adjusted to 115 lbs which was about right. The 10-30 triceps extension weight of 20lbs per arm was too high for me, should have been 15 lbs/arm and the 10-30 triceps press down weight of 80 lbs was adjusted to 50 lbs. The 30-10-30 barbell curl suggested weight of 60 lbs was light, I should have used 70- 75lbs and the suggested 20lbs each arm for 10-30 hammer curls and 10-30 dumbell curls was light should have been 25-30 lbs per arm. I did get 8 six second negative dips in and because I donāt have a chinning bar I did negative pulldowns with assistance from a helper. On the Boyer Coe negative dip, I got 29 sec and then I did a negative 60 sec pulldown using 140 lbs. It is now 20 hrs since the workout and the soreness is setting in, in both biās and triās. I am not going to measure for at least another day, perhaps two to let growth take place. All exercises were performed back to back with the exception of the two 45 sec rest periods and my total workout time was 15 min and 22 sec.
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Interested to read the before and after measurementsā¦ā¦