Gym-Weekend

Team Powerfood's J-M.B

I hope you all had a wonderful weekend even though the weather wasn't the best here in Luxembourg. 

As for me, my weekend was pretty productive. 

Usually I take my rest days on Saturday and Sunday that have more time for important things like chilling on the couch and thinking about the gym... #gymratproblems.

But as I couldn't workout the first two days of the week and didn't want to skip two training days I worked out this weekend.

On Fri-yay the gym is always so empty which is of course good for me. Empty gym,happy me. So I had all the place and equipment to myself to hit a great upper body workout consisting of biceps, triceps and side delts. Right now I am focusing on my upper body ever since I realized that my back and legs are my strong points and develop pretty fast. And you know what they say about your weak-points?  

' Work on your weaker spots first '

Saturday consisted of a high-reps/low-weights leg session. As I said, they develop quite fast. 

Sunday was my favorite workout day of the week because the whole Team Powerfood's J-M.B came to Factory4. Seeing my teammates again and exchanging experiences and talking about the different training methods felt really great. 

The looks we got from the few other people when we entered the gym were priceless. It was one of those 'Walking-in-while-there-is-an-explosion-in-the-back' kind of moments haha. Of course we have some great bodybuilders and athletes in our gym too, but when an entire team arrives, then this can be pretty impressive I think. 

While the boys hit an intensive shoulder and back workout, the other focused on legs and I trained my biceps, triceps and shoulders (side&back). 

After our routines, we , the girls, decided to do a little bikini-posing workshop since the dance hall wasn't occupied. Sammie and Anne, our new aspiring bikini athletes, did pretty well and I think it won't take long until they get the hang of posing. For their first posing workshop ever it was really good, considering that the boys had to joke around in the back which made it very hard to focus. I think a posing-workshop once a month should be enough to get the perfection as both of them have a great body control. 

To finish this great day, we went to a Chinese restaurant, named Belle-City in Dudelange, to devour (almost) all the sushis from the sushi train.Speaking literally...

Unfortunately, we weren't complete as some of us had to work or already started the preparation for the autumn season. But there will be more occasions to empty the sushi train muaha.

Wishing you an excellent new week with lots of motivation and success. 

After the gymsession, ready for suhi

Back/Shoulder Session

As already mentioned two days ago, I got a new training plan. 

And with new routines comes new muscle soreness as muscles are being stimulated and trained differently. We switched from 5 sets of 13/15/13/15/13 reps to simply 5 sets of 13, which allows me to increase the weights and also the intensity. So I don't have to occupy half of the weights in the gym anymore, as I always warm-up with lighter weights and go on with two different weights for 13 and 15 reps.

Concerning the Back-shoulder/Back session, we didn't change that much, we only changed the Barbell Rows to Negative Barbell Rows and replaced the Deadlift with the Sitting Rowing Machine, which I have never used before to be honest. It was kind of funny when I wanted to use the Rowing Machine because as I am not very tall, I had to set up the seat almost the highest so I could reach the handholds... (don't laugh at me)

Still I wasn't sure about the weight, so I warmed-up with 5kg each side and went on with 10 , then 15 and finally 20. I think it's better to try it out step by step than to look like a complete douchbag , loading up all the weights and being absolutely NOT able to lift (or in my case, row) it and look completely stupid (like most of the men when they are using a new machine)

I wonder how painful this soreness in the back will be as I still can't walk correctly because of the new leg-day I had on Monday.  Today I still feel , let's say, 'ok', let's talk about it again tomorrow or the day after tomorrow... (#liftersproblems)

Oh and the pictures were taken by a coach of the gym. Of course the staff is always super friendly when you are visiting and checking out the gym for the first time, as they want new members, but they are still all very friendly, open-minded , funny and always ready to help you out, for whatever it might be.

I hope you had a great week so far and enjoy the rest of it, only 2 more days until weekend. #youcandoit

Factory4 Fitness-Check

Maybe some of you have noticed that I have been working out in another gym this week.

As I started a full-time job in the city center, it has turned out a little stressful, if not to say impossible, to hit the gym before the famous rush hour. There is a lot of traffic on the highway and I wouldn't arrive at my old gym before everyone else. And you guys know how much I dislike it when all the weights are taken and the machines occupied. Therefor I was on the look out for another gym, even if I was very satisfied with my current gym. But I just don't want to spend my entire evening driving from one place to another and having only one hour left to chill on the couch and enjoy the spare time with my boyfriend. 

I was advised to go checkout a gym called 'Factory4'. I had already heard of it before, but I wasn't really sure if it would be worth its reputation, so I gave it a try this week. Testing while hitting a badass legsession is the best way to find out if I would feel comfortable in the gym or not. 

To get a better overview of the gym, here's some tips and advices from me: 

- About the gym: 

• Very friendly, funny and open minded staff
• Congenial gym-members. Instead of looking at you like a weirdo they talk to you and try to help you.
• Beautiful entry with a small restaurant and bar. The bar is open everyday and you can also benefit from the 'take-away' service of the restaurant. Beside this, they welcome you every wednesday for an after-work party starting at 6pm. (more events are coming soon). I really love the atmosphere of that bar/restaurant, it looks so cozy and you will definitely feel comfy there.
• Fitness-bar where you can enjoy protein shakes, protein bars and drinks (like smoothies or juices)
• A great variety of training-methods: Functional Training, Cardio, TRX, Crossfit and group-courses (more details below) 
• Relaxing Wellness area (2 Saunas, 1 hammam and a space to relax)
• Big changing rooms with roomy lockers, mirrors, showers, 2 toilets and of course hair-dryers.
• Latest high-end machines (Hammer strength, Techno-gym and Life Fitness)
• Great variety in different machine variations, like 2 different leg-curl machines or calves machines.
• Lots of benches and squat racks (very important for me!) 
• Many free weights, like kettlebells, dumbbells and more. 
• Weights are always tidied up, same goes for weight-plates
• 3 rooms for the collective courses, whereas you can enlarge 2 smaller rooms to a bigger one.
• Wide range of cardio machines (by Life Fitness)
• A lot of different spots to workout. (They also have two seperate first floors) 
• Even during rush-hour you won't have a problem to get through your routine as they try to limit the memberships. 
• Diet-& Clothes Shop: - Dietary supplements (shakes, protein bars etc.)
  - Clothes & towels
• Personal Training for:- Functional Training
  - Stretching
  - Rehabilitation
  - Muscular growth
  - Physique preparation
  - Stress management
• Courses:- Cardio: Aero Box, Cardio Mix, Fit Boxing, Spinning
  - Muscular: Gym Tonic, FAC, TAF, Body Shape, TBC, Body Sculpt, Fit Pump
  - Dance: Fun Dance, Bokwa, Zumba, Tropical Dance, Step Dance
• Cicruit training on Techno-gym machines (optional: you can also use the machines normally)
• Very clean and tidy location. 

-Tips for your first visit:

• As there are a lot of different spots, I highly advise to ask for a short tour through the gym to know where everything is placed. 
• You have to pay attention when you are walking by the crossfit area as they are mainly training on the 'path'.
• You will need a lock for your locker. (If you don't have one, you can buy it at the entry)

All in one I was very satisfied and also surprised because I didn't expect the gym to be that big and to have such a wide range of machines. I felt comfortable right away and I think if you are looking for a good gym where you can achieve your goals, whatever it might be, you are on the right track at Factory4. As far as I am concerned, I am already convinced.
Oh... and you can also have a free-day-pass to explore the gym before applying for a membership. Just tell them that you took notice of the gym through the lifting-fairy. (or Jennifer )

Have a nice Sunday evening and wish you a great start in the new week.

View from the entry

nomnom questbars 

machine-aera, trx area

lots of kettlebells

view from the top

crossfit area on the right

free weights ares

benches everywhere

Hammer Strength machines

several legpresses

cardio machines

at the bar

post workout snacks

Eenergy drinks

Train Dirty