Thread: Vlar's workout, suggestions please

Going to throw my current workout to wolves and see how it fairs parden me btw, I tend to be a bit wordy.

btw.. newbie here

Ok, here's what I have been doing now for about 5 weeks.. its all Pyramid sets of 10-8-6 and been very consistent on alternating every other day.. currently all I have at my disposel is a bench (not barbell) and a good set of dumbells (plates). I havn't been doing the same weight, increased in about half of exercises since I started. How I increase is just by feel, when it feels right to add more and I'm sure that I'm pulling the sets off in good form I'll up the starting weight by 5 pounds.

Just by feel and the mirror I've been making gains and feeling great! Can't swing a gym membership right now, but hoping to in the near future (2-3 months).

I'm reaching a point where I've, as a matter of speaking, "awoke the sleeping muscles and the've seen the light" and I'm pretty sure i'm going to be limited by my current program soon.

To phrase questions.. Well, currently how does the program look? How long can I ride this program through? I'm going for a total body workout to lose weight and look good, should I add or modify the exercises to get the best benifit vs time (session time)?

I know diet is going to come up as a main factor .. Since I started I've eaten "clean" so to speak and counted calories to come in at around 2k (I've endevoured to tackle the lose weight and gain at the same time mystery), have to note that the holidays are having me slacking but getting back to it come january full force. I do whey protein additions every day and again after every workout. Thats about the extent of diet.. which I know and realize after reading here that it can be taken to a whole differnt level, which someday I'll be there, heh, but not qwite yet.

Current stats are:

6'2"
203 pounds
23-25% bodyfat
Basically a spare tire and bits here and there.

Day 1

Shoulder Press : 14kg-17kg-19kg
Front Raises: 10kg-12kg-14kg

Upright Row: 12kg-14kg-17kg

Arm Extensions: 8kg-10kg-12kg
French Press: 8kg-10kg-12kg



Day 2

Half Squats: 32kg-36kg-39kg
Lunges: 13kg-16kg-18kg

One-Arm Rows: 18kg-20kg-22kg
Lying Bent Over Rows: 27kg-32kg-36kg

Bicycle Manuever: 3s 50r
Crunchs: 3s 30r


Day 3

DB Flat Bench Press: 21kg-23kg-25kg
Flat Flyes: 9kg-12kg-14kg

Calf Raises: 3s x 12r x 28kg

Hammer Curls: 14kg-16kg-18kg
Preacher Curls: 12kg-14kg-16kg

cortisol is a hormone that eats away at your muscle, something someone who wants to put on muscle mass, does NOT want. if you want to know more read the sticky articles on the top by prince or jodi.