Old School Strength Training

This work out it is from a guest, Don. 
Here is his workout. 

Everything is 3 sets of 10, more on last set if possible
 
Monday – chest and triceps
Bike level 5 for 20 minutes
Flat bench press 
Inclined bench press 
Dumb bell flat bench press 
Overhead rope pull down (machine) for triceps 
Mule kicks (face down perpendicular to floor, one knee on bench, straighten arm to rear) triceps 

Tuesday – back and biceps
Bike level 5 for 20 minutes
Dual pulley pull down for lats
Curls with dumb bells, ready to switch to w-shaped barbell
Row Rear Delt machine
Back extension machine
Hammer curls (barbells turned vertically instead of horizontally)

Thursday – Legs and shoulders
Bike level 5 for 20 minutes
Squats with barbell
Front shoulder raise with dumb bells
Overhead press with dumb bells (sitting straight up)
Side flys with dumb bells

Friday – Calves, forearms and stomach
Bike level 5 for 20 minutes
Calf raise with dumb bells in each hand
Forearm curls with dumb bells
Crunches (currently up to 3 sets of 20)
Reverse forearm curls with dumb bells


THANKS DON!

Let's Get Healthy,
Coach TIA 

Quotes by Lance Armstrong

Homemade Gels

Homemade Gels

• 7  1/3 tablespoons of honey
• 3/4 teaspoons of blackstrap molasses
• 1/10 teaspoons of table salt

Homemade Energy Gel with Honey & Protein 

• 6 tablespoons of honey
• 1/4 teaspoons of blackstrap molasses
• 6 1/2 teaspoons of whey or soy protein isolate
• 1/16 teaspoons of salt
• 1-3 tablespoons of water

Apple Juice Gel 

STEP 1: Boil 51oz of Apple Juice until the most of the water is evaporated. There should be about 12-16oz of liquid left. 

STEP 2: Mix the following into a bowl and mix thoroughly:

• 1 TBS Brown Sugar
• 4TBS Sea Salt

STEP 3: Add one of the following flavor powders to the base powder and mix thoroughly

4 TBS Gatorade Powder any flavor of your choice

2 - 4oz packets of powder KoolAid concentrate

4 TBS Cocoa powder 

8oz of lemonade concentrate   

 (basically any kind of powder that has flavor you enjoy)

STEP 4: After the Apple Juice has reduced, turn to simmer then add 16oz Agave Nectar and 1TBS lemon juice. Stir rapidly for 20 seconds.

STEP 5: Add the powder mixtures together, whisk until blended until all clumps are gone.

Refrigerated  24 hours before using. Keep refrigerate.