I recently started my new job in KK. It's more or less what I've been and enjoy doing- corporate work. This company plans to seek listing on AIM in London, something that I've not only previously done and achieved (successful AIM listing of a Malaysian company) but I've also ran the corporate side of the company during its tenure as an AIM-listed company.
I fly in to KK weekly for a few days and I stay at Waikiki Condominium in Tanjung Aru. Since this is a condominium, I expected some very basic equipment at the gym.
Boy, was I terribly wrong! "Basic" cannot adequately describe the gym...
Property of Mr Flabby Less
Property of Mr Flabby Less
The multi-trainer machine and bench have missing seats. They are so kind to offer a plastic chair as makeshift bench! The multi-trainer machine is not oiled so there will be kinks when you use it. As for dumbbells, there are only 3 dumbbells- a pair of 25lbs and 1 (yes 1 single dumbbell) 5lbs. The barbell is not an Olympic standard sized barbell that weights 20kg. It's not only puny but it's also rusty. There are 4 plates- 2 10kg and 2 5kg plates.
I was looking forward to really hit the gym big time when I'm in KK as I don't have much to do besides working at the office. Furthermore, I don't have to worry about picking up the kids or rushing them to sleep so that I can head over to Celebrity Fitness for an hour or so before they close at midnight.
So what do I do? How do I make full use of my free time in KK? Go drinking? *LOL* Well, that's a good option but I would rather workout when I'm alone. Furthermore, it's no fun drinking all by yourself at the pub.
I visit this gym twice and below is what I do to maximise my workout given the limited equipment:-
Day #1
1.
M100s to warm up
2. Pectoral flye- 15 reps x 6 sets
3. Flat machine chest press- 1 full pyramid of 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 10 reps, 12 reps, 14 reps and 16 reps. I start with a relatively light weight for my 1st set for 16 reps and I increase the weight at each subsequent set all the way to 8 reps. Then, I decrease the weight as my reps increase from 10 reps back to 16 reps. That's 1 full pyramid.
4. Seated machine shoulder press- 1 full pyramid of 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 10 reps, 12 reps, 14 reps and 16 reps.
5. Standing barbell front raise- 15 reps x 4 sets
6. Standing skull crusher or standing machine tricep extension- 15 reps x 5 sets
Day #2
1.
M100s to warm up
2. Bendover barbell row- 15 reps x 5 sets
3. Bendover reverse grip barbell row- 15 reps x 5 sets
4. Lunges or jumping squats- 20 reps each side x 4 sets
5. Barbell curl 21s- 5 sets
6. Reverse grip barbell curl- 12 reps x 4 sets
7. Standing barbell lateral raise- 15 reps x 4 sets
