Wow I've been working a lot of OT and didn't realize I've missed my updates....sorry.
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom
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