First Workout of 2017

I had my first workout of 2017 this morning and would like to share, as I usually do each new year. I’ll also talk about some goals I have for 2017. I don’t necessarily do resolutions, but I do make a mental list of things I want to achieve.

First, let’s get to this morning’s workout, the first workout of 2017! Many folks will start a new workout program for the new year but I decided to stay on my current plan: Push – Pull – Legs. Today was my Pull Day.

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Back, Traps, and Biceps

  • Seated Rows
    • 5 sets x 10-15 reps (drop set on final)
  • Barbell Rows
    • 5 sets x 12 reps
  • Lat Pulldowns
    • 4 sets x 12 reps
  • Cable Pullovers
    • 3 sets x 12 reps
  • Dumbbell Shrugs
    • 5 sets x 15 reps
  • Dumbbell Hammer Curls
    • 4 sets x 10 reps
  • EZ Bar Curls
    • 3 sets x 12 reps

This is the first time in a long time that I’ve started my back workout with seated rows. But this made my lats pumped and got me warmed up for bent over rows (barbell rows).

I kept my rest periods somewhat short between sets, about 45 seconds. And I focused more on working the muscle throughout each rep. So the reps were somewhat concentrated.

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Goals for 2017

I’m not against making new years resolutions but I prefer to call them goals. In my 41 years on this earth I’ve found that you not only need specific goals, but a plan on how to achieve them. You can say ‘I want to go from point A to point B.’ In this case, your means of transportation, a map, etc.

You need to equip yourself with the right tools to make that happen. In other words, set yourself up for success.

Jason’s 2017 Goals:

  • Become fluent in the basics of Thai language
  • Write a book
  • Release two albums
  • Read 1 book a month
  • Stay below 15% body fat
  • Eat a stricter diet during the week

As you can see, my goals aren’t just focused around the gym. Going to the gym is a no-brainer for me. It’s something I have to do and want to do. I don’t struggle with this. So it’s not a goal; it’s business as usual!

I do want to maintain a certain body fat percentage, which I’m not far from that now (I may actually be a little less). I don’t compete so there’s no need for me to get extreme. On that note, I want to eat a little more strict during the week. I’ve been a bit lazy with that lately.

As a recording artist, I have some hefty goals with two album releases. This is my #1 passion in life so I’m making some aggressive timelines. You may already be familiar with my 2016 album, Heavy Metal Workout.

I also want to become more fluent in Thai language, which is something I’ve been studying for well-over a year. I’m learning to read Thai as well, and I want to progress in that.

Happy New Year, an I wish you a successful 2017!

Train with Passion,


P.S. – If you’re looking for a new workout plan for 2017, check out my Hardcore Muscle Building Program. This is a workout program I created and is sure to help you pack on plenty of muscle!

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