Tachyon, a monster workout there buddy! Great to see you enjoying the leg work more too. It’s a surefire sign that you’re getting much stronger and that will certainly be beneficial for your overall health. Well done mate! 
Slimming down my routines from now on (unless I have a lot of free time on a Saturday), I believe a shorter, more concise and intensive session won’t hit the energy levels as much and tire me out for my night shift. I can still get a decent amount of work into my training without having the stress of watching the clock. Today was mainly using dumbbells for the arms with a quick ‘top-up’ blast on the legs.
Sunday 23 June 2019 50mins.
(All weights in kgs)
Standing DB curl, alt. (diagonally across chest):
6x14 – pause – 6x14
6x14 – pause – 6x14
*Doing bicep curls like this whereby the movement isn’t done as in a regular curl i.e. straight up and down, but moves across to the opposite shoulder creates a higher contraction on the lifting arm making the biceps work harder with more tension on them. This in turn makes the biceps harder and more defined, pushing out the exterior peak.
DB concentration curl, seated, alt.:
8x14, 6x16 +2, 6x18 +1, 4x20 +1
*The “+” number being the extra reps done after a pause on the initial fixed reps.
Standing DB preacher curl, alt.:
10x16, 8x18 +2, 6x20 +2, 4x22 +1
*The extra reps were especially difficult to do on these sets because unlike the concentration curl exercise where I paused the movement at the top contracting the bicep, I held the weight at full arm stretch and curled back up. Not an easy method but it is very effective.
Triceps extensions:
25x40, 15x50 +10, 12x60 +6, 10x70 +4
*The seated machine is a favourite of mine for doing these and I do this exercise every session. What was different about it today was that the extra reps were done by leaning forward and pushing back on the arms of the machine as opposed to doing the reps sitting flush with the backrest. I really felt the work being done on the ‘centre ridge’ of the triceps. I’ll probably always do this exercise like this from now on.
Leg incline press:
20x120 – pause - 15x120 – 10x120 +2, +2
Sled press:
10x150 – pause – 10x150 – pause – 10x150 – pause – 10x150 – p – 10x150
Calf press:
25x100, 20x120 +5, 15x140 +5, 12x160 +3
*All of these reps done very slowly really tension up the calves as I did each rep. You have to watch you don’t pull a muscle this way and not go too deep in with the toe position when you press. Did using the sled press at the base of the plate pushing with the toes only, not the thighs.
Arm curl (machine), alt.:
15x25 quick finish.
Next session will probably be on Wednesday. Tomorrow I‘m meeting up with my sister 
for a coffee and a catch-up chat and on Tuesday it’s the second appointment with the ENT specialist for another suction of my ears.:shock:
Thanks for reading 
.
I hope whatever I have come down with goes away because I MUST go on Saturday and do some lifting.
:hug:
Good luck all, whatever your chosen exercise. You go, Floydy!! You’ll be moving a small planetoid in the gym this week, I bet. 
I had a 3 mile walk to loosen things up and it seems to have done the trick.
I broke out my racing shoes on Friday and knocked fifteen seconds off yesterday’s run, making it the fastest time for the year over five miles…