I don’t have the luxury of a commercial gym membership, which allows me to train at various locations around Australia and possibly the world. So instead I alternate between my home gym which I have named ‘The Pit’, friends home gyms and a gym at my place of work. Being away from home I need to find an alternative so I made some inquiries with gyms within walking distance of my accommodation. $25!!!!! That was the cheapest casual visit I could get to a gym. Considering I was planning on hitting the weights about 5 times while I was away, I was looking at forking out $150 just to train weight, NO THANKS!!!
I was speaking to one of the blokes at work named Trev and he suggested that I use the gym at work. What gym? I didn’t even know one existed. It turns out it was about 20 metres from the office I was working from. Trev took me down and showed me around, I was surprised to find that it was a good basic set up, with a mix of free weight, machines and cardio equipment. Best of all it was free for staff to use, AWESOME!!!
That afternoon I got in the gym, at the moment I am trying a program that alternates between a day of heavier weights with low reps and a day of moderate weights with higher reps. The reps are all worked out on a percentage of my 1RM:
Pre-Workout Nutrition:
- About an hour before training I downed a Pre-workout shake.
Warm-up:
- 5 minutes on the Spin Bike.
- Dynamic Stretching
- Body Weight Squats x 20
- Single Leg Body Weight Calf Raises x 20 (on each leg)
Workout:
- Deadlifts: 10 sets of 4 reps at 80% of 1RM (112.5kg)
- Calf Press on Leg Press Machine: 10 sets of 4 reps at 80% of 1RM (200kg)
- Hanging Leg Raises: 10 sets of 10 reps (BW)
Warm Down:
- Static Stretching
This workout took me only 30 minutes to complete.
Notes:
- All reps and sets are done with good form (no cheating of swinging the weight).
- Alternate between Deadlifts, Calf Press and Hanging Leg Raises.
- Rest for exactly a minute between all sets.
- During the workout sip on water.
At the end of the workout I decided to run back to my accommodation. Nothing fast pace, it was only 1.5 kilometres, which I covered in about 10 minutes. This was a good sneaky way to get in a little bit of an extra bit of training. I could have organised a lift back to my accommodation, but I think I got back to my accommodation in less time.
Post-Workout Nutrition:
Once back at the unit I downed a Post-workout shake.
Lesson for the day is make friends with like minded people, if I hadn’t taken to time to get to know Trev I wouldn’t have found out about the gym. Trev turned out to be a great source of information about training in Cairns, and as it turns out he is a wealth of knowledge in relation to supplements (more on that later).
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