Training At The Workout Mill

As part of my strategy to break up the long, boring bit of off-season (i.e. the Winter months), I’ve taken it upon myself to visit different gyms, train with different people, and invite myself along to other people’s training sessions.

Today was a visit up to The Workout Mill in Leamington Spa, home of WNBF Pro bodybuilder Richard Gozdecki who is a Director of the gym.

I’ve had the pleasure of training with Rich a few times now: at The Mill, and whilst we were all up at the UKDFBA’s Caledonian Classic show a couple of years ago. Rich knows what I’m capable of and we seem to get along well training together. So, when he heard that I’m doing a powerlifting comp, he invited me to join him for a Sunday deadlift session because he’s training for powerlifting at the moment too.

Bodybuilders powerlifting? Powerlifters bodybuilding? Dunno: we just both really love to train. 🙂

We started at 7:30am. I arranged to stay at my Mum’s for the weekend, but that still meant a 5am start for me. #yolo or something. I can have a nap later.

Here’s what we did:


Seated pin-loaded machine – sets of 15 + 1 double drop set (15/15) + 1 triple drop set (15/15/15)

Standing calves superset donkey calves – 5 sets 10-12

Standing single-leg ham ham curl (4 working sets)

Lying ham curl (4 working sets)

4 warm up sets

5 working sets (135kgs for me, possibly 280kgs for Rich? I lost count of the plates tbh) 3-5 reps per set

4 sets working on speed off the floor (100kgs for me, not a clue what Rich used) – 5 reps

Then I stayed and did some cardio because The Mill has a Stair Master and I’m weird.
Now I have to drive home.  I am sending a prayer to the Gods of the M25: no stop-start traffic, please. I’m not sure my legs can take it.

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Training at The Workout Mill is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

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