Last Workout for 2016 and Closing Out the Year

We’re now at the end of the year and I just finished my last workout for 2016. Although we have two more days before New Year’s, I don’t typically train on the weekends (tomorrow is Saturday).

I’m going to include my final workout of 2016 below but first I’d like to share some thoughts as we close out this year.

Looking Back on 2016

The end of the year is a great time to reflect. I like to look back and relish the good, and also assess some of the things I could have done better.

2016 for me was somewhat bland with my workouts. Throughout most of my life, the goal was to always be bigger. I’m actually down in weight about 10 lbs, but that’s not necessarily a bad thing. At 41, I’ve learned to listen and be in tune with my body.

I feel like right now I’m in better shape with less body fat. I don’t think I’m quite as strong though. But that’s ok. I spent a good part of this year training with higher volume, more sets and more reps. So overall, I’ll mark 2016 as semi-successful in keeping in shape.

My weak points? Definitely my diet! I love food. In fact, I’m passionate about food, especially home cooking and mom-and-pop restaurants. That’s something that I will never change. However, I could have done a little better this year with my ‘during the week‘ diet. For me, it’s all about balance.

2016 Accomplishments

I did have a couple major accomplishments in 2016. Much of these are outside of my gym life (and that’s perfectly ok).

Most of you know I’m a small-time recording artist of the heavy metal genre. One of my major achievements this year was the release of my 2nd studio album Heavy Metal Workout.

Heavy Metal Workout is an instrumental metal album that’s catered to folks like us that love the gym. I guess the name of the album sort of gives it way! I released this album in February of 2016. I think I’m the first artist to ever do something like this that’s completely original (this isn’t a playlist; this is my own music that I wrote and recorded).

I also had my first single release, which is a Christmas rock instrumental. Christmas Presence was released in November 2016.

So 2016 was a pretty good year musically. I’ve also gotten further in learning the Thai language as I’m able to read Thai a little now.

Last Workout for 2016

Now for my last workout of 2016! Today was my Push Day, which means chest, shoulders, and triceps. I just started taking MP Assault pre workout this week and my workouts have been great! Here’s this morning’s workout:

Chest – Delts – Tris

  • Bench Press
    • 4 sets x 10 reps *
  • Pec Dec Flyes
    • 4 sets x 10 reps
  • Hammer Strength Incline
    • 4 sets x 12 reps
  • Arnold Presses (Dumbbell Press)
    • 3 sets x 10 reps
  • Lateral Raises
    • 3 sets x 12 reps
  • Seated Overhead Extensions (machine)
    • 4 sets x 12 reps
  • Rope Pressdowns
    • 4 sets x 12 reps

* I did supersets with bench press and pec dec flyes – major chest pump!

I also did a couple of exercises for calves. This was a solid workout! Sometimes I’ll start my workouts with a superset like this morning. This serves as a nice pre-exhaust and sets the tone for an intense workout.

Well, that wraps it up for 2016! I hope you all have a wonderful New Year and stay tuned for more of my workouts and supplement reviews in 2017!

Train with Passion,


%d bloggers like this: