One of the simplest ways to maximise your workout is to make sure you are working the muscles on both the contraction and relaxation phases of the exercise. For example on a bicep curl, bring the weight up to a count of 2, but lower down to a count of 4. This ensures that you are working the muscle to lower the weight, not just letting gravity do the work for you.

Went to Letchworth gym again today to do the same routine I’ve done for the last few months including chin-ups and tricep dips. Progress is definately being made as the 4 sets of chin-ups were 10,10,10,7, once I get to 4 sets of 10 I will start trying to go lower on each rep, I am only going halfway at present.
Having recently upped the weights on the chest press and single arm row to 12kg I upped the kneeling, single arm cable row to 15kg from 12.5kg and just …

Gym at Letchworth again for an arms and ab session. Added the ab curl with tricep extension to the routine today for a bit of variety, a really good compound exercise that one.