I Just Had A Great Workout!

I just got back from a great workout. Today was Chest and Back Day (Day 1) of a workout routine I have perfected over the years.

I started with the Bench Press:

135 lbs for 20 reps
225 for 12
295 for 8
315 for 6
345 for 4
225 for 21 (total positive failure) Superset With Incline Dumbbell Flys 55 lbs for 19 (total positive failure)

Then I moved to Barbell Bent Over Rows:

135 lbs for 20
225 for 12
275 for 8
295 for 6
325 for 4
225 for 18 (total positive failure) Superset With Dumbbell Pullovers 100 for 17 (total positive failure)

I finished off the workout with my Abdominal routine:

20 Leg Raises (at medium pace) (put hands under hips, do not let feet go past your head, go straight up with legs, not back over head)
10 sec. rest
15 Leg Raises (at medium pace)
20 Crunches (at very slow pace -- each rep should take 3 seconds)
10 Fast Ups (at face pace) (knees up at 90 degree angle, hands behind head and rise up and down at 45 degree angle as fast as you can)

I got a great pump during the workout, in large part due to drinking my HouseOfMuscle.com Kre-Alkalyn Buffered Creatine Workout Drink before, during and after the workout. I mixed 1 scoop, which contains Kre-Alkalyn Buffered Creatine, with 2 scoops of Gatorade powder in 16 ounces of water. I actually start sipping on the drink before my workout, drink the majority of it during my workout and finish it after the workout on the way home. I know this drink increases my energy and my pumps during the workout and jump-starts the recovery process after the workout.

When I got home I downed my post workout Whey Protein drink. I mixed 2 scoops of my HouseOfMuscle.com 100% Whey Protein with some water, crushed ice and a banana. After running it in the blender for a few seconds, I love slamming down this drink and pumping my blood gorged muscles with high quality protein. This will help keep me in a positive nitrogen balance and fuel recovery so I can start getting ready for my next workout tomorrow.

I really need to start the recovery process because I have a tough cardio day tomorrow (Day 2), then a intense Leg and Calf Workout in two days (Day 3), followed again by cardio (Day 4). Shoulders and Arms along with Abs are next (Day 5) before another cardio day (Day 6) and then I will return to Chest and Back along with Calves (back to Day 1).

The workouts just keep coming and if I am going to keep driving up the amount of weight I lift in each workout session, I really need to fuel the recovery process and supplementation is a huge part of this routine.

The Whey Protein drink I just finished is actually my third of the day so far. I always start my day with the same drink as above and then mid-morning have some more whey protein, again 2 scoops but this time just mixed in water. If you just mix it in water, you don't need a blender and after a few turns of the spoon I am ready to intake some high quality protein. I will intake Whey Protein 6 times today, 2 scoops each time. I will take my fourth Whey Protein drink in a few hours (early afternoon), another late afternoon and then the final one right before bed. This gives me 144 grams of extra high quality protein, that in addition to the protein I get from natural food sources, is a big part of my supplementation efforts which help me get more results from the time I spend training.

Once you get in the routine of eating right, maximizing rest, training hard and utilizing supplementation properly the results you can obtain are simply amazing. The rewards of changing your lifestyle in this positive way are tremendous. It will increase your energy levels, your self-confidence will skyrocket and the sense of well being you will feel is wonderful. When I put all the pieces together like this the positive aspects of the routine carry over to all areas of my life. I just feel better about myself and it shows. Not just in how I look, but how I perform in all areas of my life and how I feel about myself.

I am so glad I have discovered the positive aspects of training and one of my greatest enjoyments in life is being able to share my knowledge so others can start to feel as good as I do.

I hope by sharing part of my daily training and supplementation routine I have inspired you to train harder, eat right, rest better and utilize the great supplements I sell. If you make the effort to change your life in a positive way, the rewards will be tremendous.

Train Hard!

Joel Sward
Founder of HouseOfMuscle.com