Set for 185# body weight, the treadmill estimated I burned close to 500 kcal. After a cooldown, I had "my" row of Cybex machines all to myself, as God intended. There are 5:
Dual-axis chest press: pecs, anterior deltoid and triceps
Dual-axis overhead press: shoulders
Arm curl: biceps
Arm extension: triceps
Ab crunch: abs
My ideal upper-body routine, when there aren't other patrons running interference, is to do a set of 6-12 reps, move on to the next machine, and repeat when I finish on the ab crunch station for a total of 3 sets.
From a fresh start, I can do 12 reps at 50# on the chest press. My overhead press is a bit weaker - 12 reps at 30# is a strain. I think I managed 12 reps at 50# on the arm extension station, but on curls 30# is more my level; and 70# is a good challenge level on the ab crunch machine. By the third set, I lose 2-4 reps on most of these machines.
When I started dicking with upper-body training I had this idea that I'd catch all my muscles up to some common load level, say 30#, and only "graduate" to the next load level (50#) on the whole row of machines when I could do 3 sets of 12 reps at 30# on all of them. Then the calibration sessions showed that even 50# is a low-challenge ab crunch, so I made a mental exception for that. Then with a couple more sessions, it became obvious that 30# was a challenge on 2 machines and not so much on the other 2. So at this point I'm like, fukkit I'mma just work each machine to whatever level I'm capable of, because I think can remember from one session to the next what my challenge level is on each of 5 different machines, and if I have to be in the gym at all then I'm not wasting time and effort holding back on some machines for the sake of some artificially unified load level.
Brunch was a couple bananas. I'm not a big fan of bananas, flavor-wise, but as fresh fruit goes they're ridiculously cheap, easy to eat, a good source of dietary fiber and surprisingly, vitamin C. Before and after the gym I had some V8, and for dinner half a footlong each of Subway omelette+turkey+cheddar, and steak+provolone melt.