Back in a commercial gym. Back and Chest:
Pull down with M.A.G. bar 2 x 10
Seated cable row 2 x 12 170lbs
Dumbbell row off a bench 2 x 10 85lbs
Hammer strength pulldown 2 x 10
Hammer bench 2 x 8
Incline dumbbell bench 2 x 8 ( all the way down)
Flat dumbbell fly 2 x 10 45lbs
Cable fly 2 x 10
Push ups 1 x max
deadlifts 2 x 4 300lbs then 1 x 1 320lbs.
Weighted back extension 2 x 15 with a 25lbs plate behind head
Ab wheel roll out 2 x 22
Machine crunches 2 x 22
Drank a vegetable protein shake after. It was fun training in a commercial gym again. It's like I never left. Think I was too excited working out and really pushed the pace. Very short rest between sets.
Two smokin hot girls working out. That's rare for this hard core gym. Most hot girls go to the posh beautiful gym a mile away. They have brand new everything. Most of the equipment in the hard core place looks like it came off of Craig's list. Most young women that come into the hardcore place look around for 30 seconds and run out the door. It's full of old people, convicts, power lifters, hard core trainers and retired cops/firemen. I trained at the beautiful gym about 3 years ago. Women dress to impress. The personal trainers look like wannabe models. The equipment looks like it just rolled off the show room new. Perfect rubber flooring, 30 treadmills, cardio stuff of every conceivable variation; rubber encased dumbbells, and a protein bar. It's also full of steroid users. We have them in the hardcore place too but the fancy gym is saturated with them.
For me the hardcore place is where I like to train. A 45lbs plate is a 45lbs plate no matter where you train. I like the environment of serious trainers. It was a rare site to see anyone deadlift in the fancy gym. The hardcore gym it's an every hour occurrence. The owner even provides chalk. Use chalk in the fancy place and you will be given a warning. Don't get me wrong. The fancy place has everything a hard core trainer could think of. It's the environment I don't like. The thing I miss the most from the posh gym are the incredible women that worked out there. The all wore the sheer yoga panty hose pants. Many even had their hair done and make up. It was quite a sight and a pleasant distraction.