Last night I worked out at LA Fitness in the Pearl. The Pearl is a area of downtown Portland that is known for its expensive condos, town houses and exclusive retailers. Understandably, this LA Fitness is superior to all the other locations I've tried so far. Every piece of equipment was in working order and looked new. Since I went their around 10:00 p.m. it was not at all crowded. It is likely a zoo during peak hours.
I worked my back doing six different movements each on a different piece of equipment. This time I stuck to just using machines. My back is sore today which probably means it will be worse tomorrow.
I may go back to this gym tonight to work delts and traps. When I scoped out the available equipment for shoulders last night, there were plenty of options. Talk about keeping workouts fresh, I feel like I'm in gym heaven.
The reason I haven't been posting the exercises, sets and reps I do is because I'm essentially following the same routine I always have. I'm just doing it at a variety of gyms and with a very big array of new equipment. As I probably mentioned before, working one muscle group a day allows me to do about six or more different exercises. Because I don't have to load most of these machines with plates, my workouts go somewhat faster. My basic plan is the heavier the resistance, the fewer reps, usually in the 6-8 range. With lighter resistance, I do 10 - 15 reps. The number of sets I do is anywhere from 3 to 5 for each exercise.