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Dips and Decline Cable Hugs.

Reading is fundamental.

I think if you don't do pullovers you're depriving yourself of upper body mass.

So brutal, one of my favorites.

Jump rope.

BCAA's, a good fat burner, and some other anti catabolic agent of your choice.

Supersetting a biceps curl with a wrist curl seems to have really brought up my forearms.

Drop the Peck Deck and do some dips or incline DB presses.

You should fire up the 20 rep squat program my friend.

Do you take a multi vitamin? Most vitamin formulas have manganese in it.

Seated Cable Rows with the long bar and Shrugs.

Are you getting enough Manganese?

I loved him in DeathWish.:)

This is not exactly true, Vince had numerous programs for hypertrophy that had very low volume of sets and reps.

What Vince promoted was fast training. Short rests between sets. Time under...

My Opinion, bulking and cutting are both effective as long as you don't do them at the same time. :)

What is your actual training program and diet?

You're doing far too much cardio. I'd be more interested in seeing your diet than your split plans.

You could probably go with 1 or 2 movements for lats instead of 3.

That is way too much volume for a 5x5 program.

I've never seen someone curl a dumbbell or a barbell with good form in my gym.

Most people only train their chest with half range on their pressing movements and even ****tier form on isolation...

Maybe your recovery is off due to diet over the holidays.