Did a fast session this evening. The garage was freezing, so did not want to spend too long. I attempted to warm up with some bodyweight squats and it was too cold for that. So just warmed up the upper body, then got on with the session.

Just did shoulder presses, 30kg, 3 sets of 8 then one to failure, I think 5 reps. This was followed by 20kg tricep extensions and hammer curls supersetted using the same tricep bar. Did sets of 5. Triceps tired very quickly, so moved on to do 3 sets of 10 EZ-bar curls with 20kg, then final set being drag curls. Finished off with 10 bent over rows with a light bar - still keeping an eye on my back. Upper arms feel well pumped again, but not so much as in the previous session. I did not give myself much recovery time between each set. Did not want to cool down too much.

So, in summary:

Shoulder press: 30kg
Tricep extension: 20kg
Double hammer curl with tricep bar: 20kg
EZ-bar curls: 20kg
EZ-bar drag curls: 20kg

Had a Weider Muscle Builder shake with extra chocolate powder, 2 slices of wholemeal toast with butter, and a cup of tea to finish. I think that the cup of tea is probably the most important nutritional component of my current bodybuilding regime. I already feel ready for another session!