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.
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.
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.
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.
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.
A whole corner of Nautilus. A great brand to have in any gym with its wide selection for every muscle needs.
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 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.
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.
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.)
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.
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.
Life Fitness makes great quality 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)
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.
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.
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.
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.
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.
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…
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.
Clean sauna room using electric heat. Probably could comfortably fit 2 or 3 in one sitting.
yes, I mean yes. clean shower room is a must. Thumbs up.
And The One carries a good range of supplements for your needs from Scitec Nutrition.
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 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.