Well I was pretty stoked today. I help a guy out who sells supplements, he hooks me up stuff for cheap and I help him do bits and pieces for his website.
After helping fix the website after his friend broke it, I said I would catch up with him and grab a few items from him.
I was expecting to pay $100 for the two items minus my cost for fixing the website and he is like nah no charge, then grabbed a few more things from his house for me to take along with a bunch of samples. Holy crackers wasn't expecting that, so I insisted he at least takes one of my $50 notes.
He said I know you programmers charge lots, and you help me out for a fifth of the price and I appreciate that. It's good when people are like that, but I just said you help me and I help you. I'm happy to get cheap as supps.

So anyway got in the gym last night, I have actually been other nights too but I just can't seem to find the time to post about it lately. Have been so busy with everything that I'm finding myself a bit burned out. It's a tough slog living on your own and working full time, plus commuting for an hour to and from work each day.
Mum will be moving in soon and she will be cooking dinner, which will free up some of my time in the evenings to do a post or two during the week and get in the gym most nights of the week again.

Last nights session was a fairly solid session, although I haven't been lifting heavy lately. Have backed of a bit from the heavy stuff until I can be more consistent in the gym again, finding my body aches quite a bit.
I decided to do a bit of cardio last night again, did a 1.5 km bike ride and a 0.5 km incline walk ranging from 5% gradient to 15%

### Body weight 124 kgs
  
# ☠️ The Workout - Arms and Shoulders Day ☠️
 
💪 20 reps * 5 sets single arm bicep curl, @15kgs

💪 20 reps * 5 sets iso lateral tricep, @7.5kgs

💪 12 reps * 5 sets rear delts, @26kgs

💪 12 reps * 5 sets shoulder press, @32kgs

💪 12 reps * 5 sets preacher curl, @15kgs

💪 8 reps * 5 sets standing tricep @31.5kgs, @38.5kgs, @45.5kgs, @38.5kgs, @31.5kgs

💪 12 reps * 5 sets standing tricep behind head @17.5kgs, @21kgs, @24.5kgs, @21kgs, @17.5kgs

💪 12 reps * 3 sets arnie shoulder press, @24kgs

💪 12 reps * 3 sets dB front delts lifts, @4kgs

💪 12 reps * 5 sets iso lateral row, @20kgs

💪 20 reps * 4 sets shoulder external rotations @2kgs

💪 20 reps * 4 sets 45 degree shoulder rotations upwards @2kgs

💪 8 reps * 5 sets single bicep @20kgs, @25kgs, @32kgs, @25kgs, @20kgs

💪 8 reps * 5 sets front shoulder raises @10kgs

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