The One Gym Center Miri – Miri Gym Review,

And so it has been taking me too long to come but you know the old saying, “Better late than never” and to wonder why it took me such a long time to pop over to check it out, makes myself wonder. Iv seen it, iv dropped by a few times and even did my last day prep for Mr Miri 2015 here. And I would say, its ONE gym you won’t want to miss. Its by far the most complete gym in Miri with renown brands of machines filling up the space. Quality is the One word to describe. HAMMER STRENGTH, Life Fitness, Nautilus, Cybex and Precor USA.

Awesome Gym to start on with renown brands

1st look, the gym is clean and spacious even with the amount of machines packed into it. The staffs are friendly and helpful. And the temperature is just right with the amount of aircon available to keep it cool. (Yes! this is indeed important for me to workout in. Cool well circulated air = Great workout)

So where should I start? The Legs Machine of course! for a guy who trains legs 3 times a week. most definitely Leg stations is to be talked about 1st. So there is the complete Leg Station here. With Lying leg curls, Leg Extensions, Seated Calves Raise, Abductors/Adductors, Incline Standing Calves raise and reverse seated Hack Squat on one corner and the Hammer Strength Grade Leg Press Machine, and Squat Station. Oh, as well as the smith-Machine at the other end.

Good angle for both tall as well as short ppl like me.. lol

With the proper cable work the leg extension and curl give a good resistance even at the peak

Hardcore Equipments

The size of the foot rest is awesome giving different angles to the workout

Then we have the most flexible machine in any gym. And the One has 2. A full size cable-cross machine as a hexagonal cable-cross machine. I just love these babies. cept for the legs, i can work my whole chest or arms, heck top part of the body fully with these machines. Machine is well maintained.

for the traditional form

for a more designed form hitting the muscles differently.

Smith-machine is another of my favourite in any gym. Got to love it since im not a groupie in the gym. I train a lot and safety is an important value. There are many brands and models in town but not many are sturdy. This one here is solid. I would suggest to have a few stepper board around for shorter people like me. Due to the safety stopper is set quite high, there are some exercises that needs to go lower are not applicable here. so would be a nice thing to have around.

solid machine. although not too fond of the balance weight, its for the safety of newbies

I find this Compound Row station rather interesting. The free movement handle makes it great for different grip. Flexibility at the right joint is always welcome. I had a go at it and i got it really deep into the lats. and the distance to have a good stretch to start and finish is good.

I find this one really great to hit deeper into the lats

A whole corner of Nautilus. A great brand to have in any gym with its wide selection for every muscle needs.

a renown Brand everyone knows.. well, to lifters…

And of course, this is a very welcomed station to have. Squat without fear or even perform Military Press or behind the neck press. Back in the days…. 4 years ago, there aren’t much gym with this station. and it was hard to do Heavy Squat. Lifting it up to the neck is always one hell of a Spartan exercise.

Its great to have one of this in the gym. for safety purposes.

Its an alternate option to the T-Bar row station. due to the bar, tis can only apply to the narrow Grip handle. But its great to have. a good T-bar row angle is always great for the thickness of the back.

Don’t mind the hole in the back. some members used to DIY and well, they shd check the material of the walls 1st.

And this will fill in the gap for the t-bar row with its wider grip to get those wide lats to really work. And the height is just right. Im 170cm so yeah, average height. there are some that is only meant for 6 footers and not shorter guys due to the paddings placement. So tall or a little shorter than me, this station works great.

This one is great to keep the form right. But the user must be strict too.

Moving on to all the free weights. its always good to have fixed in weights. reducing the time to find the plates as well as unload from otrs who had used previously and had no courtesy of putting the weights back. Straight bar are great for many workout from lats to biceps and all the way to chest and legs. (Jst my suggestions, would be great to have the E-Z Bar version too. I usually do my biceps curl on the E-Z Bars cus its friendlier on the wrist. (Not to everyone, do love them machines and weights in the gym and don’t throw the weights when you are done. Its such a disappointing sight to see some are already cracked. You love them, they will love you back. break it and you won’t have it to use. Simple common sense.)

Great to have in any gym to reduce the time fixing up the weights.

I believe this is everyone’s favourite. the free weight stations. its always a welcoming sight for any gym and here you have the complete 3 types from decline, flat to incline. Good size allowing wide to super wide grip and the bench is wide too meaning bigger bodybuilder wont find it uncomfortable on them. There is an adjustable leg rest for the decline bench allowing comfortable adjustment to suit any height.

Free weight Decline, Flat and Incline Bench stations.

and on the opposite end facing the walls of mirrors are free benches . Always love a gym with the seated bench. Great for many workouts. Mine mostly Deltoids. lol. Solid built benches so dont have to worry bout lifting heavier.

complete set of benches from flat – sitting bench.

Life Fitness makes great quality benches.

The quality is there so don have to worry bout swaying filmsy benches

Good amount of dumbbells to cater for moderate crowd traffic. thicker grip types of dumbbells. (Do return the dumbbells to its designated area. Although you paid for the membership fees, its a common courtesy and respect to the lifestyle to return it back from when you took it from)

Ample amount for a good crowd traffic

So here is one you don’t see everyday, at least not in Miri. Most of the gyms here jst go bare trapz on the bar or well, i used a rolled up face towel. So they provide it, do use it. its great for squats. Sometimes we can’t squat extra due to the pain caused by the bar pressing on our neck or trapz.

not for grip. its to reduce the pressure when your doing your squat

Love a big gym with lots of room to move about.

HONOURABLE MENTIONS

Ive always love the Old-School design on the pec deck. I feel that it really force you to squeeze the pecs. and this is a nicely measured design. Thumbs up.

I actually love this design more than the one with the hand grip

Ive used two different design of these biceps machine. This one here is a high angled Isolated Preacher Curl. And the other one i used was in brunei which is similar to a incline bench curl. Both are great isolation machine.

This is also another great isolation station for the biceps

Last but not the least, this is one hell of a great isolation machine for the delt. Not too sure why its not much available here in miri. I think so far, this is the 2nd one in Miri. I think. Love the angle and how it force you to be strict.

Love it. Really for the strict form out of you

Hahaha, as you all should know now. Im not a cardio person. In fact, iv not been on these cardio machines in ages. But there are many who loves them. Sorry im putting it last. lol. But for all you who cardio, The One has ample stations from stationary elliptical bikes, Treadmills, stationary bikes and a rower.

For those Cardio enthusiast, you have ample of machines to choose from

A row of treadmills.

and an awesome cardio rower

One of the thing most gym over looked is the cleanliness of the changing and shower room. Thumbs up for the hygiene quality. Clean and comfortable. and even with a wide mirror good for changing room flexing and selfie after a good pump 😛 hahaha…

Hair dryers at your disposal

Lots of lockers for you to utilise. Just ask for the keys at the counter and remember to pass it back after use. Water dispenser so you can shake it before you go beast mode.

Spacious and clean with a water dispenser

Clean sauna room using electric heat. Probably could comfortably fit 2 or 3 in one sitting.

Relax those muscles and sweat it out. The right way to sit and sweat… if you know what i mean

yes, I mean yes. clean shower room is a must. Thumbs up.

Nothing beats a clean shower room to cleanse off after a great workout

And The One carries a good range of supplements for your needs from Scitec Nutrition.

And if you are looking for supplements..

It isn’t hard to find. You can see it from the highway when you are driving down to Permy Mall, Emart, Senadin or Brunei. Its at the shoplot (new) on the left right before the Pujut 7 bridge. You won’t miss it. (Red Dot in the pic below) and the link if you have google map installed.

http://maps.google.com/?q=4.448504,114.018150&hl=en&gl=gb

If you are familiar with miri, its the new shoplot on the left before the Pujut 7 bridge when you are heading down to Brunei from town.

If you asked me, im giving it a thumbs up at 4/5* would be perfect with a hack squat machine (im a leg person), Squat cage, and EZ bar sets pairing with the straight bar. But without which, its still a great gym to recommend here in Miri. Do drop by to check it out.

E-Zy Health – Miri Gym Review

So I’ve heard about a new gym around last year located in Senadin, Miri. Somewhere around the water theme park at Senadin. And its gaining my attention when towards the end of last year, I heard about rumours that there will be 24 hours gym and when asked around, I found out that this E-zy Health will have 2 more new branch around town. One in Lutong and the other Behind Miri City Food Court at Jalan Bulatan South Piasau.

Its not hard to find. there are lots of signage

Its a new area. Not a lot of shops are open but parking is ample and free. The gym is very spacious and clean. So there are lots of room space and its comfortable enough to not have people to invade your privacy as you pump. One this that caught my eye is the whole gym is equipped with “Body Solid” machines. Body Solid is a very good brand if you ask me. Their quality is on par and won’t disappoint you. The design is simple, functional gym style with machines spaced out which is a definite thumbs up. A complete set of standard hexagonal dumbbells. All still in good conditions. A prove that the members don’t simply throw these dumbbells. I’ve seen some gyms have them rubbers peeled off or bent. Take care of the gym and it will take care of you. The heaviest dumbbell sets at 60lbs. Good enough. And you don’t have to worry about benches as there are ample for your use. 3 adjustable and 1 flat with 1 decline bench. And i notice there was an odd bench. As I walk near, i notice its infuse with the function of a laying leg curl and seated leg extension. Interesting as iv not stumble upon such bench previously. Well, I didn’t see any Leg extension or leg curl machines so this one would be a good leg day addition in this gym. And of course, a functional gym cant be without bars. There are enough to circulate around for the members. 2 E-Z bars and an Olympic bar. Here is the 2nd E-Z bar. Placed on the Preacher Curl Station. I love these more than the machine type personally. Maybe cause i started with the standing type Preacher curl station and I feel that it gives you more freedom to stretch the biceps according to your arm length. And this one is very rare these days. The Hyperextension Roman Chair. These are great for many workouts. Side Crunch Hyperextension for the lowerback and maybe some other workout iv not seen … yet.. but it was a standard back in the days i started. So here we have another full size CableCross machine. Love it. It was like pretty standard in the west Malaysian Gym but when i came back to Miri it is like a unicorn. and hence the term “Gym Hantam Susu” Chest Hitting Gym was given to Cyber Gym because it was one of the very few gym that has it.

Well I notice there are a lot of accessories for the cablecross machine. I only found a pair of single grip handle. Not the regular type and a bar. I think it would be a great addition if they bring in the rope, E-Z Bar, V-Bar and the Close Grip handle. For now it’s full potential is sealed.

Another must have in the gym is this Smith-Machine. I’ve only seen 2 of this version in town and both are under Body Solid. With a secondary functions for free weights bar rest. But one workout at a time unfortunately. Yet its a good version without the irritating counter weight which spoils the machine’s feel.

Sits right next to the smith-machine are 2 free weight bench chest set. Multi funtion on the bench for incline and flat. This here are for those free weights chest enthusiast.

Another sort after station is this squat cage. There are only a few laying around in town. Most are just Squat rack or non. This station provides full safety unless of course if you don’t utilize the safety bar at the right height. So make sure you set it 1st before you lift.

Seated Row Machine. Well iv not found the right angle for this machine yet. Seems like its created to hit an angle on the lats. But with some minor adjustment in siting position, i managed to find a good deep press on the mid lats. So adjust accordingly. A lot of the machines in the world are created for certain height or size so if you can’t seem to feel anything, try to adjust yourself to find that sweet spot.

Its good that they place the lats machines side by side and with a good space behind on this one. Due to its multi-function of a lats Pulldown and a seated row, its important to have a good stretch space.

A little further down the room, stands a chin-up cum dipping station. Its a standard piece so use it.

And this here is not a very common piece in town too. Only recently you find owners actually brings in due to huge demand. So its good to find this leg press machine here. Its a multi-function version. WIth incline leg press functions as well as hack squat. Just make sure you lift the pad up.

So they have a good range of cardio machines. Weighted bikes that is used in spinning classes. But make sure you get the instructions from the trainers here as these machines are not your everyday toys. Proper safety precaution must be taken.

3 treadmills for your use and most definite one equipment that cannot be skipped in the gym.

Now here is a nice equipment you don’t see everyday. The last stretch station i saw was in Seria. Not many people knows the uses of these machines but its a good station to give a good stretch from very sore muscles. So do get the trainers to show you how to use this.

So moving on into the huge cardio room where they conduct group classes. At the moment they have Zumba Classes On Monday & Wednesday at 7pm – 8pm and Friday 7:30pm – 8:30pm. And Yoga classes on Tuesday and Thursday at 7pm – 8pm. Reasonably priced so call in to get more info.

So I found it interesting once I stepped into the room. I saw these hanging rings. Different heights in pairs. They look like those Olympic Rings for gymnastics. but I think it works fine as suspension Training like those of TRX. So i did some body weight lifting on the rings.. i still got it and no i didn’t took any photos or videos of myself doing it. hahaha.. just remembered after.

The rigs quite thin though so not meant to support extra heavy weights especially when you perform the gymnasts movements. But it looks pretty sturdy and they tied grips on it so its not painful to grip on or slippery.

The room is huge and well maintained. Large enough for a comfortable moderate to a bigger crowd with a small stage for the instructors.

And saw a few exercise balls if you need some stretching or body weight exercise and hoolahoops for those with a good twist.

The main branch is at Senadin: No.10496 & 10497, 1st Floor, Desa Senadin Commercial Centre, Desa Senadin, 98100 Miri, Sarawak, Malaysia. Drop in for more info or give them a call at: +60 19 821 6014 (Mr Ng Ik San)

I would give this gym a good 4/5 stars for general health crowd who is seeking for fitness and a good workout and a clean and safe environment. And a 3.5/5 stars if you are looking at it from a Bodybuilder’s point of view.

Recommended most definitely so do drop in and give them a try.