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what's your overall goal? to be at 168? and btw, losing 12lb of fat in 6 weeks is quite ambitious, that's 2 lb a week consistently for 6 weeks. maybe give yourself a bit more time to work with?

cut until you reach a bodyfat % you feel comfortable to start bulking from. follow a pre made routine from the stickies in this forum and work out your required calories and macros in the nutrition...

good exercise selections in there and you haven't gone completely overboard on volume (which is good). were you planning to do the whole routine once or twice per week?

this. if it was your first week into your cut it is most likely water weight you lost. you always lose a lot of weight in your first week of a cut

a pulse raiser followed by dynamic stretches before lifting.
static stretches after lifting

I guess it depends on the program. Layne's PHAT program is extremely high volume and depending on how you cope with it would obviously affect when you take your deload. Did you say you had been on...

IMO if you feel perfectly fine to continue I would do so especially after just 4 weeks or so. Personally, I deload once every 12 weeks no matter what just to ensure longevity in my training and let...

EZ bar curls
Seated DB curls
Hammer curls- FST-7 Style

when you say 'given my genetics' do you just mean being tall? if yes then i think you still have plenty of room to grow

^This. I'm sure you can squeeze more out of starting strength. Really focus on getting your lifts up then look to do a split if that is what you really want. Your 3 day split is actually ok, maybe...

post up what you have been doing so far so we can see if there is a problem. you say you have never gotten good results of any high volume routine, maybe try full-body or and upper/lower split?

would put you at 14%

clean bulking at its finest. good job OP.

http://www.youtube.com/watch?v=xL2bfk-eGPg

http://www.youtube.com/watch?v=WSeNSzJ2-Jw&ob=av2e

great progress man. did you just to a straight deficit for the 10 weeks or did you use some other technique? would put you around 8-9%

it varies from person to person. your '10-12 rep range' is very restrictive plus there is no reason to stick to that rep range for every single exercise. your rep range is not the defining factor to...

you are increasing your strength:weight ratio, but if the weight on the bar isn't actually going up then no you aren't increasing your lift. either way, nice work

from my experience I did very well from just compound exercises. having said that, I don't believe that isolation exercises should be neglected in any way and if you aren't seeing the results you...

^this. OP read this sticky, understand it and apply it. you have failed to give any relevant information for people to help you with, all you have done is presented a split.

OP your rate of progression sounds normal to me. You may want to stick out your routine a little longer though as changing exercises every couple of weeks is hardly consistent and it may help to get...