Barbell rows ( or DB ) and Chins/pull-ups are a great compound lift , not only are you hitting your back / shoulders and bi's are getting hammered as well ( if it were me i would drop the lat...
right after i train , i will have 40 gms of waxy / 10 min. later 2 scoops of whey and about an hour after my shake a small protein-carb. meal ( brown rice & chicken or brown rice and tuna )
way to much ab work and the rest is terrible ... read the stickies or go here http://www.ironaddicts.com/forums/index.php and get on a structured program that is simple with compound lifts and more...
your son is right long distance running & weight training just do not work well together ..get your diet in check. try a three day split with compound lifts , to get stronger and some HIIT sessions a...
dump the curls.. do some weighted dips , chin , pull-ups with 70 lbs around your waist or rows , that will get them growing along with everything else ....
x 2 ( over training will have a negative affect ) training 4 days in a row with little rest between sessions is not a good idea . should take a look at your routine as well . a good 3 day a week with...