[eastcoastsurfer]

I have ADD issues like that also. What I found helps is first you have to get a log. You need to write down all your exercises and weights. Now that you have this information you can be more free with your workouts. For example, if I know I need a horizontal press I can pick from BB/DB flat/decline/incline etc... (whatever I 'feel' like that day) and since I have all the weights written down I can always make sure to use a challenging weight. If I didn't have a detailed log it would be impossible to ever make any progress.

When it comes to other sports, I think you just need to set priorities. Why are you in the gym in the first place? For you it sounds like a way to stay in shape for the other things you like to do. If that's the case, don't let it get in the way of those other things.

For me, I'm in the gym to stay in shape for all the things I like to do. When we had nearly a month long surf session near the end of the summer I think I made it to the gym 1-2 times/week if I was lucky. Instead I was surfing 4-6 hours/day and working/sleeping the rest of the time.