PGz Gym

PGz Gym

Postby jdot07 » Fri Jun 24, 2011 6:17 pm

Any fitness freaks out there?

Just wondering if we have any other phys junkies here whether just starting or been training for a while and maybe get some training ideas and some suggested challenges on the go.
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Re: PGz Gym

Postby Pauly » Fri Jun 24, 2011 6:44 pm

I would like to have the time to be able to go to the gym, but I need to finish paying off other bills before I can commit 30 dollars a month to a gym. :(
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Re: PGz Gym

Postby Musashi1596 » Fri Jun 24, 2011 6:52 pm

I just exercise at my own behest rather than use a gym. Need to do more though.
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Re: PGz Gym

Postby jdot07 » Fri Jun 24, 2011 7:38 pm

Screw the gym about 90% of my work out is done outside of the gym, im really into crossfit style of training and most of the it can be done outside and using objects around the house.
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Re: PGz Gym

Postby Pauly » Sat Jun 25, 2011 3:58 am

I need cardio and light weight/high rep. My days of meat head work outs are done. I topped benching and shit at 220 in high school.
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Re: PGz Gym

Postby jdot07 » Sat Jun 25, 2011 11:42 am

Pauly wrote:I need cardio and light weight/high rep. My days of meat head work outs are done. I topped benching and shit at 220 in high school.


If you have some good open areas around you i would suggest a light run with a weighted rucksack (rucksack not necessary but makes it abit of a challenge :D) if not then fartlek is a very effective cardio workout and all you need is a small field.
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Re: PGz Gym

Postby jdot07 » Sun Jun 26, 2011 11:18 am

For anyone interested a small workout that needs no gym, equipment and doesn't take much room or time.

Make a triangle (using sticks, jumpers anything easy to hand) with each side being roughly 25-30m and at each point of the triange a set exercise. The idea is to do the set exercise for a certain amount of time then sprint to the next station and carry on with the next exercise, it is a small circuit but aslong as you give 100% on each time around and keep up 2-3 times a week this workout can massively improve your cardio and muscular endurance.

Triangle workout.png


I suggest starting with 15sec at each station then up to 30sec then 45sec and then back down again in the same order.

Things to remember
- Warm up (slow jog while rotating the joints)
- Take a break after each circuit (30sec to have a quick sip of water)
- Cool down (Stretching the muscle you just used)

I've chosen 3 exercises that will work your main muscles groups but you can change them to suit the muscle groups you wish to work on (please try and stick to exercises that will work groups of muscle instead of single muscle exercises i.e. bi-cep curl).
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Re: PGz Gym

Postby Musashi1596 » Sun Jun 26, 2011 4:24 pm

Sounds great J, shall have to give it a go. Thanks for sharing.
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Re: PGz Gym

Postby jdot07 » Mon Jun 27, 2011 7:40 pm

It is a great quick work out for anyone without much time on their hands, if fancy anymore ive got loads!!!!!! some will need abit of equipment though
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Re: PGz Gym

Postby jdot07 » Sat Feb 11, 2012 4:32 pm

Nice little Cardio session that shouldn't take to long, for the sprints I would reccommend around 80% effort trust me by the end it will feel like 100% and for the rest periods dont walk! keep jogging just slow right down to a comfortable pace.

Warm up:

5mins jogging with plenty of dynamic stretches (E.g. high knees, high heels, windmilling, punches, jumps)

Main:

Sprint > Rest

> 800m
100m > 700m
200m > 600m
300m > 500m
400m > 400m
500m > 300m
600m > 200m
700m > 100m
800m > 800m
Now in reverse
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