Weight Training | My Solution to Burn Fat and Build Muscle

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:

A shot of the gym at work, not bad!!!

Pre-Workout Nutrition:

  • About an hour before training I downed a Pre-workout shake.


  • 5 minutes on the Spin Bike.
  • Dynamic Stretching
  • Body Weight Squats x 20
  • Single Leg Body Weight Calf Raises x 20 (on each leg)


  • 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.


  • 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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