C & W's, how heavy....

[LoriSax]

of weights do you use when you did a heavy weight workout the day before??? I did this today for the first time and I only used 4 lbs., but they seemed worthless. Tomorrow I have BootCamp, and yesterday I did PUB, so I went pretty light. Did I go too light??? Thanks.
Lori S.

 

[jillybean]

I always 'sandwich' C&W between a cardio and a leg workout because I treat it as an upperbody tape. I guess I could go lighter and do PUB or ME the next day, but this is what I use (and this is just me, some people will go heavier, some people not):
Shoulders (8# for the compound, 12# for rotation press, 8# for side laterals)
Triceps (one 8# db for compound, 15# for lying presses, 10# for lying extensions)
Biceps (8# for compound, 15# for both types of curls)
Back (10# for compound, 15# for first set of bent over rows, 12# for 2nd set)
Chest (15#)
Chest