The Physics of DUMBbells

My Favourite machine – the Cable Machine

You can lift it however you want. Drop it however you want. Press it, raise it, row it… you call it and yet, it’s just dumbbell. Or the cable machine and even the barbell and the smith-machine. Yet it’s just movements right? So are you working out or just moving about in the gym? Are you burning those fats or just wriggling it around? Don’t just go to the gym for the sake of the thought of hitting the gym. Don’t just swing and lift heavy for the sake of working out HARDCORE!

So How? I just love this question. It’s as simple as knowing what your goal is and how to perform the correct form. Don’t rush but FEEL the muscles working. And most of all, YES People there is NO SUCH THING AS THE BEST EXERCISE for Abs, Biceps, Triceps… or any muscle group. It takes a good routine and program to get it work.

You’ve got to understand that muscles are not just 1 chunk of meat. It’s made out of many fibers stitched together to form either a pectoral, a tricep, etc. You know where I’m going. Google search muscles and you will find out it’s a very complex blueprint. So by doing just Barbel Curl alone won’t get the biceps to grow or even a triceps extension will make your tricep ripped. Different exercise works different part of the certain category of muscle. Different width and grip would determine which minor muscle you are working on in that particular targeted muscle.

So don’t waste time, effort and energy going to the gym to move but know what you are doing, know your exercise and work them muscles properly and correctly. Equipments are dead, YOU ARE NOT! so be creative but keep safety in mind and logic too. Feel every rep making sure it’s quality and not quantity. You can have 1000 reps a day but if it’s just reps, hey, i can spell too. MAKE sure QUALITY is the priority and you’ll slice half the time needed to achieve your goal.

Hit it HARD! Hit it RIGHT!

Technogym dumbbell rack

ACE Fitness – Gym review

The friendly boss who is also a certified Muay Thai Instructor

Oh wow, another new gym in town. Oh wait, it’s not just a simple gym. It’s a fitness center. You may ask what is the difference? Well, Fitness center is like how it’s called. It’s catered for those who are aiming to be fit and healthy. Making Fitness and health their lifestyle. Offering a whole range of services from Gym (obviously) to group classes. Checking out the schedule I’ve spotted a long awaited class which is a trend in the fitness lifestyle, the Muay Thai and an all time favourite yoga along with many more classes which suites all range of customers needs.

Knowing me, a fitness freak, how can I miss the opportunity to gym visit and try it out. So I met up with the boss, Sylvester Tin and asked for his permission to blog bout his fitness center after using it. After getting the green light I went straight to what I love most.. WORKOUT!!!

So it’s my chest and back day. As usual it’s mostly supersets and high intensity so I love my machines close by so I don’t have to waste time walking to one across the room.

New Fitness Center hits Miri City

Getting right down to it, I walk about to check what I can use for my pecs pump. I’ve the smith-machine on my left and the cable cross on my right. A good combination. Looking at the smith-machine hook, it’s a reverse hook where u have to twist ur wrist backward to hook it up but I’m more of a front hook person so I turn the bench around so I can get my front hook motion. I start off with my all time favourite Incline all the way down flat routine on the smith-machine ( 3 sets / 12 reps or failure) while supersetting it with Low-pulley Cablecross (5 sets  / 12 reps), High-Pulley Cablecross (5 sets / 12 reps). Upon reaching the 4th hole I notice that the bench is blocked from going any further so I’ve to make some adjustment to my routine. I shifted to the Machine vertical Press Machine (5 sets / 12 reps) supersets Pec Deck (5 sets / 12 reps) and when back to the smith-machine. I decide to try the reverse hook by turning my bench to the original position on the 5th hole (5 sets / 12 reps) supersets middle-pulley cable-cross (5 sets / 12 reps) I would say it’s still good to go. And finish off with a 6th hole (3 sets / 12 reps) supersets Dumbbell pullover (3 sets / 12 reps) All done without rest in between. I would say it’s a good chest day. thumbs up.. but I’m not done. Just yet.

The Star Attraction would goes to the cablecross. One of the 4 cablecross machine in Miri

So I took a break from my major muscle group by working on my abs at the cable-cross machine. Isolated crunch without stop. (21 sets / 30 reps) Well, the highest spot is a little low but not an issue. Just have to adjust a little. I don’t get the full motion for the stretch but I still managed to squeeze hard to work those packs.

a whole set of dumbbells for ur free weight needs

Moving on to my back routine, I decide to start off with the wide-grip lat pulldown (5 sets / 12 reps) supersets seated row (5 sets / 12 reps) I would say it came as a surprise that they have a designated machine for the seated row. According to Sylvester, the narrow grip is on it’s way over so hang in there till the shipment arrives. Then I shifted to Low-pulley cable bar row (5 sets / 12 reps) supersets smith-machine bent over row (5 sets / 12 reps). The weights for my cable bar row needs weren’t reached but I’m known to carry the whole rack in most gyms so it’s not a surprise. But I’ve mentioned to the boss and he told me that he had already ordered some plates to increase the weight to most of his machines and it’s on its way too. anyways, if u superset it the way I do, it would be intense enough for your needs.

After that I shifted to the high-pulley Lat Pulldown (5 sets / 12 reps) supersets Dumbbell bent-over row (5 sets / 12 reps) Angle for the high-pulley is good here as it’s not too high which affects the angle of the pull. And finally I went on to High-Pulley rope lat pulldown (5 sets / 12 reps) supersets (here’s what I did, I turn the pec deck machine into a reverse fly machine to work the inner lat) (5 sets / 12 reps)

After I was done, I felt I just need  to make it a 9. So I finish it off with a reverse-grip front pulldown on the lat machine (5 sets / 12 reps)

Another one of my top favourite must have in the gym, the smith-machine

I didn’t managed to use all the machine in the fitness center but I can see that it’s sufficient for your whole body needs. There is a squat rack for those free weight enthusiast. Think it’s not heavy enough, stack it all in. There’s plenty of free plates. 2 free weight benches with rack for the Olympic bars above. Reverse leg Press, Leg Curl and Leg Extension machine for your lower body needs. 3 adjustable bench and a flat bench. Not to mention for those cardio lover, there’s bicycle, treadmills and air walk.

The environment is workout friendly with ample air-conditioner to keep the air recycling so we won’t be sucking in each others’ carbon dioxide and making sure the temperature is lungs friendly too. The staff is friendly with wide smile and there is even a personal trainer here too.

They provide protein shakes by the counter. Just purchase one off and they will even shake it up for u or make u an ice-blended protein at affordable price. And if you are planning to grab a tub home, just ask and they will show you the range and price list.

Another must have machine in the gym, love those squats

To top it all up (sorry, no pictures) you can go to the 2nd floor where there’s 2 large studio for group classes. One equipped with punching bags and martial arts equipments. I’m not joking when I say it’s huge. I’m not a big fan of group classes so I didn’t check that out much but I can tell you that you will love the classes. I’m just a boring gym bug so don’t blame me for not providing much. Probably I’ll start loving the classes in the future so wait till then to see my reviews on that. lol.

Working those leg’s not a problem here

I would say it’s a good place to workout in. Be it if your goal is for fitness, casual workout or a bodybuilder, this place is sufficient. The weights may not be as heavy but with the right routine, it can be as intensive as any gym.

And of course, not to forget since it’s a fitness center there are ruled to abide. Workout without shirt on is a big no no due to hygiene purposes and respect for the female members. Always bring along a hand towel to avoid having ur sweat flood the resting pads and always wipe your sweat after use. And for those HULK please, don’t throw the weights and it’s rude and furthermore, disrespectful to the others in the gym and the shop below. We are not shooting a Muscletech motivation video. Last but not least, please return the items to it’s original place after use so others won’t have to hunt for it.

You would love to know how I DIY it to my Back needs… not just a pec Deck

I would rate this gym among the top 3 in miri below Piasau Boat Club and Marriott.

Here’s how you can find it:

Lot 2201 & 2202, Block 5, MCLD Saberkas, Miri, Sarawak.

Tel: +6 010 408922

Email: sylvester_tin@hotmail.com

Definitely worth going. 4/5 in Miri