i go into the gym sometimes not even sure of what exercises im going to do, so yeah i guess i train on instinct. i do set very general guidelines for my workout though. basically i keep my splits the same, and train intensely. reps can be low, moderate or high depending on if i feel like going heavy or not. number of sets vary, depending on the body part being worked out. i think training on instinct is awesome, its shows a good connection with your muscles and body overall. but obviously you must give it everything you got, regardless of what you decide to do. and i usually remember how much weight i did on a particular exercise previously, so i know if i am increasing in strength or not.