Well hello there.
My Saturday gym routines are in the capable hands of my brother in law. I'm on a three week rotation now, one week of chest/arms, one week of legs/upper back, and one week of shoulders/back. We do a mixture of freeweights and machine isolation 3 sets of 10 reps with 3 exercises for each muscle group. Every session is ended with a 3 sets of 20 leg lifts, 3 sets of 10/20 incline crunches or oblique medicine ball twists, 3 planks, and a one mile speed run (just broke the 7 minute mile two weeks ago WOO!). It usually takes 1.5-2 hours.
I hit the pavement and run 3.5 miles 3x weekly between gym sessions.
Roger I'd been hearing that a glass of chocolate milk after workouts is one of the best things you can do, and I can attest to feeling revitalized after having it myself. It'll help with the protein.
I've come to love the soreness. I've noticed significant gain in the two months I've been at it, as well as in my appearance.
You two have very different body types than my own, though. I keep seeing a sign for a free body fat percentage estimate at the gym and I want to take them up on it just to fuck with them.