Day 36- Chest, shoulders and triceps

Good session at the ymca today, not too busy so got the pick of the machines.
This is what i did:
2 sets 2drop sets of 8-12 reps

1. Chest-Chest pressRM and chest flyesRM
2. Shoulder-Lateral RaiseDB and rear lateral raiseDB
3. Triceps-PulldownCable machine and DipsRM

Finished off with 10 mins fast pace on the rowing machine. Was at the gym about 1hr10mins including 3 min warmup on the cross trainer and about 10-15 mins of whole body stretches at the end, emphasis on the hamstring and erector spinae muscles.

Had a protein shake at the end, about 22grams of protein per shake so right amount for my body type.

Tip: You have a window of opportunity after a training session of about 20 minutes. During this time you will be able to absorb more protein and carbs than if you were to wait till later. Protein bars and shakes are a really convenient way of giving your body what it needs straight after training. Have some simple sugars aswell, this will really open up your muscles for absorption. Most shakes have some carbs and simple sugars as part of there makeup although a slice of jam on toast (white bread) will give your muscles some quick energy to help you recover.