4/23 - Upper body
One nice thing about working out later in the evening … most people are gone and there’s minimal waiting/fighting for the equipment. 
Today was upperbody day and I was successful, really, at getting everything I wanted. Here’s the workout
Abs
Naut Rotation machine 35×12, 45×10, 45×10
Hammer ab machine 35×10, 35×10, 35×10
Torso
Nautilus low-back 150×10, 15×10,150×10
Hammer Shrugs 90×12, 90×10, 90×10 (need to raise weight next time)
Nautilus pullover 90×10, 90×10, 90×10
Nautilus freeweight incline bench 110 (55 each side)x12, 110×10, 110×7
Machine 1arm row 60×10, 60×10,60×10
Arms
Dumbbell laterals 15×10, 15×10,15×6
Nautilus curls 75×10, 75×6, 75×8
Triceps pulley pushdowns 52.5×10, 52.5×10, 52.5×8
Freemotion Hammer curls 35×8, 35×7
Dumbbell Overhead press 45×11, 45×8 (two hands on one dumbbell)
As soon as I got home had 2 glasses of skim milk for my protein and carbs … in liquid form for quickest absorption.
April 29, 2007 at 7:04 pm
Richard, just a suggestion if you are looking for quick absorption when it comes to protein. First off, milk protein, or calcium caseinate, is actually the slowest to absorb. If quickness into the bloodstream is what you’re after…..whey protein powder is the answer. It digests the fastest: your two glasses of skim, are actually slow burners. One other thing to think about, if you are drinking this milk at night, is the 20-30 grams of carbs imbedded in milk….if you’re not burning those carbs before bed…..yep, you guessed it, there getting stored as fat someone on your bod….Just thoughts my friend!