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New chest workout; New PR; 2008 is over – will you get in shape in 2009?

Wednesday, December 31, 2008 by  
Filed under Daily Blog


Yesterday’s workout – my final workout of 2008 – rocked! Here’s the new chest and triceps workout I did yesterday, and what I’ll be doing for the final four weeks of my bulk:

– 3 x 10-12 Flat bench press
– 3 x 10-12 Incline bench press
– 2 x failure/failure/failure Incline dumbbell flyes (triple drop sets)
– 1 x failure Chest dips (burnout set)

– 3 x 10-12 Close-grip bench press
– 3 x 10-12 Flat dumbbell skullcrushers
– 1 x failure/failure/failure Strap tricep pressdowns (triple drop set)
– 1 x failure Bench dips (burnout set)

The last time I did flat bench press (in late November) I tied my all-time best weight for reps (3 sets of 10-12 reps) – and I did it weighing over 20 pounds less than I did when I set that particular personal record back in 2006. With another month of hard training under my belt, when I stepped into the gym yesterday I knew that I was going to smash that record. I added 10 pounds to my all-time best, and did 3 sets of 12/11/9 reps. What a fantastic way to end 2008!

It’s hard to believe that 2008 is already gone. For many people the New Year represents an opportunity to start fresh and make positive changes in their lives. One of the most common (if not the most common) New Year resolutions is to lose fat and get in shape. With so many people resolving to improve their health and personal appearances, you’d think more people would actually be successful. Despite all the good intentions, every year the obesity epidemic gets worse and worse.

Obese people who continue to stuff their faces while reassuring themselves with hollow platitudes will eventually have their lifestyles catch up to them. Obesity is dangerously unhealthy, it costs our society a lot of money, it’s selfish and it’s unattractive. If you are fat and don’t do something about it, then you are putting your health, and even your life, at risk.

I want 2009 to be the year that you finally make a real, permanent lifestyle change. Forget about fad diets and all of that nonsense. The first thing you’ve got to do is put the desire for instant gratification out of your mind. If you want to permanently lose fat and get in shape then it’s going to take hard work and a lot of effort. The reward to doing it the “hard” way (the RIGHT way) is you won’t ever be fat again. Please start educating yourself by reading the “sticky” threads in the Beginner’s forum (the threads that are “stuck” at the very top). I encourage you to create a free account on the forum and get involved with our friendly and helpful community. We warmly welcome new members of all experience levels.

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