re·solve [ri-zolv] verb, -solved, -solv·ing, noun, verb (used with object)
1. to come to a definite or earnest decision about; determine (to do something)
I thought I’d post something topical and traditional for my first post of 2012 and you can’t get much more topical or traditional on January 1st than New Year’s Resolutions (NYR’s) 
In a typically bold fashion I’m going to cover EVERYTHING about them, well, pretty much
First though here’s something you probably don’t know about NYR’s It is believed that the Babylonians were the first to make NYR’s and the earliest recording of a new year celebration is believed to have been in Mesopotamia, c. 2000 B.C. although it was in mid-March as January 1st wasn’t celebrated as the start of the New Year until 153 B.C. when the Romans moved it The double use of the word ‘believe’ makes me ponder the accuracy of this information but I read it on the internet so it must be true ;o)
With that historical interlude over let’s cut to the chase If you need guidance on making and keeping resolutions read this ‘How to Get Exactly What You Want in 2012’ and click on the link on the word ‘exactly’ and read that as well Then read this ‘How To Get Exactly What You Want in 2012 – Making a Plan’ While you are about it read this as well ‘Mind Is Everything – Food For Thought’. Now simply put what you have read into practice. Any problems contact me, consults are free
While the above covers pretty much everything you need to know if you particularly want nutritional help, as is traditional at this time of year read this ‘It’s All About You… And It’s All Free’ and the put what you have read into practice. Incidentally, as I predicted, no-one has contacted me since I published this
I’d share my own resolutions with you but I haven’t actually made any formal ones, I’m just following a ‘more of the same’ approach as it seems to be working quite well so far
On a professional level I’m really excited about the move to The Scotsman Spa and working with Mike on Physique and Performance.
Me and my son Robbie
On a personal level I’m aiming to remain injury-free and train in first gear for the full year. I’m training more or less full time with my chunky young son Robbie Inman now and I’m very excited about this Its years since I had a regular training partner as a good one is very hard to find. In case it’s not obvious, Robbie is a good one Our workouts are going very well and I expect us both to really benefit from working together through 2012.
Mike changed my routine recently, switching from the 3 day a week program I wrote about here ‘The Kai Greene Tribute Workout aka My Workout 
)’ to a new 4 day a week routine. While this isn’t strictly speaking a NYR as I started on my new program over a month ago I thought now was a good time to share it with you
Thompsons Gym
I’m now training 4 days a week, mainly at Thompsons Gym and currently on a Monday, Tuesday, Thursday and Friday.
I’m now using a lot more volume and training to a couple of reps short of failure, aiming to get as much blood into the muscle as quickly as possible.
I still start with extensive warm ups before all my workouts though I’ve switched it around a bit at Mike’s suggestion. I now do 10 minutes very light dumbbell work before my upper body workouts and as many warm up sets as necessary on each exercise. I do10 minutes on the stairmaster before Legs.
I still generally finish with 10 – 15 minutes on the Stepper and then stretch, pretty much exactly as in my blog post, but with a couple of extras thrown in as required.
Day One – Chest and Biceps
We start with Flat Dumbell Flyes with our feet on the bench, followed by Decline Press on either a Smith Machine or a Chest Press Machine depending on where we’re training. We then move on to Incline Press, ideally on the Smith Machine but if it’s busy we’ll do Dumbells to keep the tempo up. We do 4 – 5 sets of each of these exercises with reps anywhere between 8 and 25. We then finish off with 2 sets of Dips. I keep my feet forward and my chin on my chest to keep the focus on my chest.
For my biceps we do Standing Dumbell Curls and Pulley Preacher Curls – these are particualrly brilliant, 2 – 4 sets of each, 8 – 25 reps.
Day Two – Back
I’m still settling into this and keep tweaking and adjusting exercises on a workout by workout basis. This is what we did last workout. We did 4 – 5 sets of everything, 8 – 25 reps.
We started with Lat Pulldowns with a D-Bar as a warm up exercise for 5 sets of lots and lots of reps
For the first ‘proper’ exercise we moved to Pulley Rows with a straight bar and a medium grip. I’ve been pulling to my waist but next workout I’m going to go a little higher, to the bottom of my pecs. Robbie already does this.
The Dumbell Rack
Next up was Dumbell Rows. I leant on the Dumbell Rack and pulled in an arc to my waist. Robbie worked off a bench. We then moved to Reverse Grip Bent Over Rows and then onto Hammer Pulldowns. I like these, partly as Hammer are my favourite equipment manufacturers We’ve then did Rack Deadlifts as a finisher but I’m thinking about trying Close Grip Low Pulley Rows next time.
Day Three – Shoulders and Triceps
I do a lot for Shoulders, they need it Robbie doesn’t but he batters his anyway, just to keep me company
We start with raises, Rear, Side and Front. Again its 4 – 5 sets of each, 8 – 25 reps. We then do 3 sets of Press Behind The Neck. I’m enjoying using a good ol’ barbell We then finish ‘em off with 3 sets to the front, again with a barbell
Triceps get 3 exercises again for 4 – 5 sets, 8 – 25 reps. We start with Pushdowns, then move to Single Arm Cable Extensions before finishing off with EZ Bar Overhead Triceps Press.
Day Four – Legs
This is largely as before. We do Seated Calf Raises to start with followed by Standing Calf Raises, usually 5 sets of each, with reps in the range of 8 – 30. We do this as we found it hard to stand after Legs, let alone train another body part
The Leg Press
Next up is Leg Extensions – 3 x 25 very light – but very unpleasant – warm up sets. Lying Leg Curl is next, still with a couple of warm ups followed by 4 x 8 – 15 working sets. We now get to Robbie’s favourite part as we hit the Leg Press for 4 sets. This is my favourite exercise I then do Squats 1 x 6 – 8, 1 x 2 – 4 and 1 x 2 – rock bottom, ass to grass style, are next while Robbie does higher rep Front Squats. We then finish with Hack Squats for 2 sets of 15-20reps.
After Legs I don’t do any cardio, I just lay down for a while
So there you go folks, a post simply brimming with New Years inspiration for you – I’ve outlined how to get exactly what you want in the year ahead and lead by example by starting a new business venture, moving gyms and sharing my new workout with you. As blog posts go this has to be one of my most action – packed yet
All the usual requests apply – FB Like ‘n’ Share, Tweet and make your friends read it. As it’s the New Year I’m going to put in a shameless plug and recommend that you treat yourself and come and have some personal training sessions with me too Mention this and I’ll even cut you a deal throughout January, how good is that Thank you
