Today:
Worked out from 10:07 to 11:06 (typically takes an hour).
Warm Up:
5 minutes on Crosstrainer
10 minutes of stretching
Bodyweight exercises:
Full Star Jumps until failure (Today 21)
Plank until failure (Today 1 minute 14 seconds)
Handstand Prep until failure (I can't do handstands so I'm training this until I can! Feet are up against wall) Today 1 minute 3 seconds
Burpees until failure (Today 9)
Then as part of the bodyweight stuff I do the following from this youtube video. I have never experienced a burn on the abs like this from anything else. http://www.youtube.com/watch?v=dMRG6hnMfUw
Couch Leg Raise until failure (34)
Couch Leg Raise Partials until failure (20)
Couch Led Raise Static Rep until failure (35 seconds)
Couch Crunch Full Range uf (11)
Couch Crunch Partials uf (20)
Couch Crunch Static Rep uf (28 seconds)
Weights:
(Dumbells, weight numbers below is both dumbells together except for the Chest Pullover where one is used)
Standing Bicep Curl (18kg/39.6lbs)
Seated Hammer Curl (15kg/33lbs)
Lying Tricep Extensions (15kg/33lbs)
Tricep Dips (10, 10)
Chest Fly (15kg/33lbs)
Chest Pullover (10kg/22lbs)
Chest Press (15kg/33lbs)
Standing Bicep Curl (15kg/33lbs)
Seated Hammer Curl (15kg/33lbs)
Lying Tricep Extensions (15kg/33lbs)
Tricep Dips (10, 9)
Chest Fly (15kg/33lbs)
Chest Pullover (10kg/22lbs)
Chest Press (15kg/33lbs)
For repititions I'm currently doing '21's' For me by far the most enjoyable and intense type of lifting that I've tried so far.
Note: Ok so tricep dips aren't weights but I throw them in because I have small triceps in comparison to biceps and after learning tricep is 2/3 of the arm I thought I'd better train them more!
I started doing this (Chest and Arms) every Monday or Tuesday and on Thursday I train Shoulders and Legs.
As you can see I started today with the 18kg/39.6lb weights but switched down again to what I started with due to the loss of good form.

Any thoughts or suggestions?