good or bad? my workout program

[gambit3]

basically, my goals are to get just a lil bit bigger and more cut. im about 5'9" and at 165lbs and body fat is not lower than 10% and not higher than14%. i wana cut down to 5-7% body fat and need to diet. i was workin out but i stopped for the last few months and so i lost my gains, i was 170lbs and even a bit leaner.
this is wat my workouts are gona look like

l=light set 10-12 reps m=medium 6-8reps h=heavy 4-6reps and lm=light medium weight and etc
cardio will be done 3-5 times a week, sometimes in sprint fashion, sometimes in long duration, i will be mixing it up like sometimes i'll swim, play bball and other things
day1: abs/arms/shoulders
biceps: dumbell preacher curls: l/m/m/h
lying decline dumbell curls: lm/m/mh/h
superset of hammer curls and barbell curls going for burnout at 12reps minimum
21's(7reps bottom to halfway line, 7reps from half to top, 7reps full)

tris: lying skullcrushers: l/l/m/mh
tri pushdowns: lm/m/mh/h
dumbell tri extensions: l/m/m/h
tri pushups: 3 sets to failure

for shoulders i dont push too hard cuz theyre hella messed up

shoulders: military presses: l/l/m/mh
in/out lateral raises: l/m/mh
upright rows: l/m/m/mh
shoulder flys: l/m/h
deep swimmers presses: l/m/mh and heavy if i can without injury

my legs also have injury so i make sure to use machines mostly

day2: legs
forward squats with smith machines or dumbell squats: l/lm/m/h
hamstring curls: l/m/m/h
short sprints: 4 sets of 20yard sprints
donkey calf raises: without any weights til failure, when i get the hang of it, i'll incorporate weights
dumbell calf raises and machine calf raises: l/m/mh/h
lunges: l/m/m/h
leg extension: l/m/h
leg press: l/m/m/h

day 3: abs/chest
something like this: bodybuildingsecrets.com/articles/build_a_bigger_chest_in_34_workouts_or_less.php
i might change it up

day 4:back
wide grip pull ups: 3 sets to failure
chin ups: 3 sets to failure
close grip pullups: 3 sets to failure with weights,never used weights but we'll see, l/m/h
deadlifts: l/l/m/mh
barbell rows: l/m/h/h
lat pulldowns: l/m/h

day 5-6 rest and repeat on day 7 and every once in a while change up order of body parts and change up the sets and even exercises.

does anyone have any suggestions for my workout. it may seem like a lot but ima see how it works for me. i wana get as cut as ryan reynolds in blade trinity or a lil bit smaller than brad pitt in troy but as cut as brad in fight club. i'll be honest, i dont diet or anything. i think i might do a cyclic low carb diet.

breakfast will be some egg whites and some broccoli
snack: protein shake with 20grams protein with the few carbs in it, i might add milk and peanut butter sometimes
lunch: chicken breast with cayenne pepper and almonds/peanuts or a little brown rice
snack: leafy salad with protein
dinner: steak, salad

i am open to suggestions to my diet especially. u can change things up for me or let me know wat i shud take out, if im eating too much/little or if im eating things at the wrong time. thanks

[gambit3]

my workout tonight was pretty good. i didnt do abs nor shoulders. im gona start doing shoulders with my leg days. i didnt follow the workout to the tee but it was good none the less.

for my one armed dumbell curls on preacher, i did 25lb at 12 reps, 30 at 12, 35 at 10, 40 at 8, 45 at 4

for my decline db curls, i did 25lbs at 10 or 8 i forget, 30lbs at 8, 35 at 4-5 i forget

superset hammers and i did concentration curls instead of bb standing curls, i used 20lbs did 13 reps on hammers and got too tired that i only did 4 on concentrations, weak stuff

21's i used 40lb set barbell

ez bar 10 lbs on each side for 12 reps for lying skull crushers, then 20lbs for 10-12, 20lbs for 10, then 25lbs for 6-8 i forget

seated skull crushers with dbs: 25lbs for 12, 35 for 10, 45 for 8 and 55 for 4 reps

i had a very short break when i jumped to tri pushdowns: 80lbs for 10, 100lbs for 8, 120 for 7

tricep push ups:10, 10, 25ish, lost count on that one

[gambit3]

i decided to move shoulders with chest cuz it would make more sense, using shoulders while benching and such, so might just as well work it out that day rather than work it out today and then kinda screw up my chest day. legs today was quite lazy mostly cuz i just started working out at the college gym so its a bit different. not used to the stuff there and the leg extensions pad actually hurts, i could feel the metal through those things. its no wonder why it was at such freakin low weights when i got on there. so as of todays workout, i wont post about wat i did, but hopefully im gona have to rely a hell of a lot more on free weights and body weights than those machines. i did do some front squats with smith machines and a lil here and there. im gona post the next time hopefully cuz i will have a different plan and be more organized. tomorrows a new day and its chest and shoulders. cant wait, i'll have to do it after my test tho.

[gambit3]

my knee yesterday night started hurting even tho i didnt do too much, so i guess im gona cut out most of the weights from my leg workouts. im gona do some plyometrics with some weights now. i'll be doing chest and shoulders tonight

[gambit3]

well todays workout wasn't the best due to injury and the gym being packed. so i did one set of 35lb db 12 reps on a 70% incline supersetted with 45% incline 35lb db for 10 reps. next set was 60-70% incline 35lbs for 10 reps and 45% for 10reps and flat for 8 or 10 reps. i then went on to a set of just the bar on regular incline for 12 reps. i use the bar to get the motion and to test my shoulders which it hurt even then. i then added 25lbs on each side for 8 reps and then 35lbs for 6reps give or take. i then did some machines, 45lbs on each side for machine chest press 12 reps, then 70lbs for 10-12 reps, then 90 lbs on each side for 7 reps. then 105lbs on each side for 3reps. i then did butterfly machine 70lbs for 10 reps, 90lbs for 10, 120 for 6-8 reps. i then wanted to do shoulders but they hurt too much so i cut had to skip. hopefully next time i'll take it easier a lil just so i can finish the workout without injury.

[gambit3]

did back today.

barbell rows: 50lbs 12reps, 70 at 10reps, 90lbs at 7reps

the pullups that stick out: 8 reps, 7 reps, i got tired

iso-high lateral rows machine: 45lbs on each side for 12 reps, 70lbs for 10, 90lbs for 10 reps, 115lbs on each side for 6-7 reps i forget

wide pullups one set: 4 reps, i dont know but my arms start to give up on me

wide lat pull downs: 90lbs for 10 reps, 120lbs i think for 8 reps, 150lbs for 5 reps

seated row machine: 90lbs 12 reps, 120lbs for 10, 150lbs for 8reps

i think i might split up the days further such as:
day1 arms
day2 legs
day3 chest
day4 back
day5 shoulders

i'll be working out 4 days still that way my body parts get a longer break in between. i feel like i got light/mediocre arm workout today when i did back. my arms were all pumped, thats wat normally happens to me on back days. i get both bak and biceps. is ther a way to avoid getting bis on back days or am i doing it right? thanks

[gambit3]

im thinking of changing it up already. i want to get razorblade cut like i already said about my goals earlier. any suggestions please? i will rep you guys if you guys could help. if no replies, i'll change the program as i go and keep posting here for my journal i guess. thanks

[kman025]

Originally Posted by gambit3

im thinking of changing it up already. i want to get razorblade cut like i already said about my goals earlier. any suggestions please? i will rep you guys if you guys could help. if no replies, i'll change the program as i go and keep posting here for my journal i guess. thanks

1) this is NOT the section for journals.
2) READ THE STICKIES

[gambit3]

my bad. im new to these posts