Basic Strength/Hypertrophy Upper/Lower Workout Journal

[ktj4l]

Today (07/02/2007), I started a new workout routine based on the following setup: http://www.bodybuilding.com/fun/beast30.htm

The changes I made to suit my needs a little better are pretty minor, but it does end up being a different workout routine, so here is the layout of my workout.

Monday Upper (Strength)
1 Flat Barbell Bench Press - 3x4-6
1 Bent Over Barbell Row - 3x4-6
2 Standing Overhead Press - 3x4-6
2 Barbell Shrug - 3x4-6
3 Close-Grip Barbell Bench Press - 3x4-6
3EZ-Bar Bicep Curls - 3x4-6

30min low intensity cardio on bike
Stretching

Tuesday Lower (Hypertrophy)
1 Squats - 3x8-12
1 Standing Calf Raise - 3x8-12
2 SLDL - 3x8-12
2 Seated Calf Raise - 3x8-12
3 Leg Extensions - 3x8-12
3 Leg Curls - 3x8-12
4 Hanging Leg Raises/Reverse Crunches (alternating each week) - 3x15

30min low intensity cardio on bike
Stretching

Wednesday
Rest (Cardio if I feel like it.)

Thursday Upper (Hypertrophy)
1 Flat Barbell Bench Press - 3x8-12
1 Weighted Pullups/Chins - 3x8-12
2 Standing Overhead Press - 3x8-12
2 Barbell Shrug - 3x8-12
3 Weighted Dips - 3x8-12
3 Hammer Curls - 3x8-12

30min low intensity cardio on bike
Stretching

Friday Lower (Strength)
1 Deadlift - 3x4-6
1 Seated Calf Raise - 3x4-6
2 Leg Press - 3x4-6
2 Leg Press Calf Raise - 3x4-6
3 Walking Dumbbell Lunges - 3x12
4 Weighted Crunches - 3x15
30min low intensity cardio on bike
Stretching

Saturday
45min cardio (30min bike + 15min treadmill)

Sunday
Rest.

Additional information
The numbers in front of the exercises for each workout don't mean they are supersets. I am alternating between two exercises with rest times between sets as described in the article. My goal is to up my lifts in various rep ranges, gain some muscle and lose some fat.

Diet
I eat 6-8 small meals each day consisting of:

Carb sources such as oatmeal, rice, potatoes, fruits, vegetables and whole wheat products.

Protein sources such as lean beef, lean pork, chicken and seafood.

Fat sources such as natural peanut butter, peanuts, almonds, fish oil, flaxseed oil and olive oil. All other fats will be by-products of my protein and carb sources.

I will eat above maintenance on most days, right at maintenance on some days and below maintenance on some days. By tweaking this, I hope to get rid of fat and gain muscle at the same time. It should be doable (hopefully).

Current statistics
Age: 22
Height: 5'6"
Weight: 175lbs
Body fat %: No clue, but I want to lower it.

[ktj4l]

Monday, July 2nd, 2007 Week 1, Day 1 - Upper (Strength)

1 Bench Press
1x8x135 warmup
1x4x205 warmup
3x4x255 work sets
(Comments: Completed each set as planned. I will up the weight next time I do 4 reps on this exercise.)

1 Bent Over Row
1x4x135 warmup
3x4x155 work sets
(Comments: Easily completed these. Will definitely up the weight next time.)

2 Standing Overhead Press
1x8x115 warmup
3x4x135 work sets
(Comments: These were a bit rougher than the previous exercises. I might try to up it a few pounds, but not too much because I don't want to jeopardize my form.)

2 Barbell Shrugs
1x8x115 warmup
3x8x135 work sets
(Comments: This was my first time doing barbell shrugs. I will definitely add a lot more weight to this exercise next time. It was too easy.)

3 Close-Grip Bench Press
3x4x115 work sets
(Comments: I will add some weight next time.)

3 EZ Bar Curls
3x4x95 work sets
(Comments: My wrist is bothering me a little and bicep curls are ****ty right now, so I'll keep it at this weight for a bit.)

1:30min rest intervals between sets.
3:00min rest intervals between exercises.

Skipped the cardio because I did a 45min session yesterday.

Overall comments: It was a great workout. I was able to finish everything and will be adding more weight to most of the lifts next week. Hopefully tomorrow's workout will go well too.

[ktj4l]

Tuesday, July 3rd, 2007 Week 1, Day 2 - Lower (Hypertrophy)

1 Squats
1x10x135 warmup
1x5x185 warmup
3x10x205 work sets
(Comments: Squats always kill me, but they're the worst with high reps. I took 2 minute breaks for my first two exercise combination - Squats/Standing Calf Raise)

1 Standing Calf Raise
3x10x185
(Comments: This was my first time doing calf raise standing up in a while, but I think I can add some weight to this exercise next time.)

2 Stiff-legged Deadlift
1x10x95 warmup
3x10x135 work sets
(Comments: It was doable, but I won't increase the weight for this rep range until I can do it with excellent form at 135lbs.)

2 Seated Calf Raise
3x10x140 work sets
(Comments: Not completely horrible, but I definitely felt it working my calves after the standing calf raises right before it.)

3 Leg Extensions
1x10x8 warmup
3x10x13 work sets
(Comments: After squats and all the other leg work before this, this was definitely rough. I won't have to increase the weight on this exercise for this rep range very soon.)

3 Leg Curls
1x10x80 warmup
3x10x100 work sets
(Comments: This gave my hamstrings the finishing blow. It was just the right amount. I will increase the weights on compounds for this rep range before I start worrying about isolation exercises.)

4 Weighted Hanging Leg Raises
3x15x8 work sets
(Comments: I can go up with the weight a little bit next week.)

1:00min rest intervals between sets (2:00min between sets on Squats/Standing Calf Raise).
2:00min rest intervals between exercises.

30min low intensity cardio on bike
Level 2
~100rpm

Stretching

Overall comments: Another good workout, even though I have to really force myself to do rep ranges above 8.

[BabyBodybuilder]

I just started the exact same workout too, but why did you change the order? From Str/Str, Hyper/Hyper to Str/Hyper, Hyper/Str.. Also, what's with the Overhead press instead of the Military Press? I never knew the difference between the two..

[ktj4l]

I just started the exact same workout too, but why did you change the order? From Str/Str, Hyper/Hyper to Str/Hyper, Hyper/Str.. Also, what's with the Overhead press instead of the Military Press? I never knew the difference between the two..

Most people use the terms military press and overhead press interchangeably, however the strict definition of military press is an overhead press with your heels together. My feet are approximately shoulder width apart when I do overhead press, so I'm technically not doing military press.

And I'm doing setup #1 on http://www.bodybuilding.com/fun/beast30.htm with some changes. Setup #1 is S/H, S/H and setup #2 is S/S, H/H. I basically just picked one. I'm not sure if it matters which one of the two you do.

Good luck with your run of this routine!

[BabyBodybuilder]

Most people use the terms military press and overhead press interchangeably, however the strict definition of military press is an overhead press with your heels together. My feet are approximately shoulder width apart when I do overhead press, so I'm technically not doing military press.

And I'm doing setup #1 on http://www.bodybuilding.com/fun/beast30.htm with some changes. Setup #1 is S/H, S/H and setup #2 is S/S, H/H. I basically just picked one. I'm not sure if it matters which one of the two you do.

Good luck with your run of this routine!

Thanks man. I'll be following your log, but I have a personal note log that I take to the gym. So, I won't be making one like this. The only thing I see, that I think needs to be noted on your program is. You have no direct Deltoid Lateral work, and only work it a bit though the shoulder press. Might I suggest you add upright rows or cable rows?

[BabyBodybuilder]

Hey. I'm still a little confused on this. On the Strength days, do we just get the reps done as fast as we can while keeping good form, and not going to failure? Or do we do those until failure to?

What about the Hyper days? I never really understood these..

[ktj4l]

Thanks man. I'll be following your log, but I have a personal note log that I take to the gym. So, I won't be making one like this. The only thing I see, that I think needs to be noted on your program is. You have no direct Deltoid Lateral work, and only work it a bit though the shoulder press. Might I suggest you add upright rows or cable rows?

I'm going with the program as prescribed in the article. I don't think I need extra delt work. The shoulders will be partially worked with stuff like bench, pullups, etc. and directly with overhead press. I'm not going to isolate every single muscle group with this type of program. I think the program as described in the article is sufficient with hitting all muscle groups.

[ktj4l]

Hey. I'm still a little confused on this. On the Strength days, do we just get the reps done as fast as we can while keeping good form, and not going to failure? Or do we do those until failure to?

What about the Hyper days? I never really understood these..

You never go to failure on a program like this. You always stop short of failure. The only difference between the strength and hypertrophy workouts is the amount of weight you use and the amount of repetitions you do. On Strength days you can do more weight because you're only doing 4-6 reps instead of 8-12. The volume is lower on strength days, but the intensity is higher. On hypertrophy days, the volume is higher and the intensity is lower. You do all your exercises in a controlled motion with proper form, just like you always do. I.e. on bench you push the weight up quickly and then lower it slowly. On bent over barbell rows you pull the weight up fast and lower it slowly. Etc., etc.

[BabyBodybuilder]

You never go to failure on a program like this. You always stop short of failure. The only difference between the strength and hypertrophy workouts is the amount of weight you use and the amount of repetitions you do. On Strength days you can do more weight because you're only doing 4-6 reps instead of 8-12. The volume is lower on strength days, but the intensity is higher. On hypertrophy days, the volume is higher and the intensity is lower. You do all your exercises in a controlled motion with proper form, just like you always do. I.e. on bench you push the weight up quickly and then lower it slowly. On bent over barbell rows you pull the weight up fast and lower it slowly. Etc., etc.

Yeah, but their's a difference in exploding the weight up, and flailing it up

Hey, do me a favor. I took mine, and also edited it. I know this is your log an all, but maybe we can help each other out? Please, give it a once over, and comment on it.

- It's Squats/Box Squats, because I'm noobie and my hamstrings can't handle to free form movement yet.

[ktj4l]

Yeah, but their's a difference in exploding the weight up, and flailing it up

Hey, do me a favor. I took mine, and also edited it. I know this is your log an all, but maybe we can help each other out? Please, give it a once over, and comment on it.

- It's Squats/Box Squats, because I'm noobie and my hamstrings can't handle to free form movement yet.

You don't explode the weight up so fast that you risk injury, but you push it up fairly quickly. I'd say it takes me maybe a second to push it up on most lifts.

To comment on your log: This, of course is just my personal opinion. I would do my ab work after 2 of the lifting days instead of on my rest day. Your core will be worked by most of the compound lifts, so I don't see the point of isolating it again on a day when you should be resting. Cardio is fine though. I would pick one ab exercise for each ab session instead of three. Obliques will usually come through with regular crunches and reverse crunches along with the compound exercises.

I also wouldn't do a wrist session. I'd incorporate it into the hypertrophy upper body day if anything. One exercise should be enough for that, if you do any at all. The hyperextensions seem like a good idea to me. Overall, I like how you have things set up and it looks like you put some thought into it. Let me know how the routine is working for you in a few weeks.

[ktj4l]

Thursday, July 5th, 2007 Week 1, Day 3 - Upper (Hypertrophy)

1 Bench Press
1x12x135 warmup
3x12x185 work sets
(Comments: Higher rep ranges completely kill me. Doing 3x12 was nuts. I haven't done more than 7 repetitions on any exercise in months.)

1 Pullups
3x12xBW work sets
(Comments: The last repetition of the last set was rough. I don't think I'll be adding weight to sets of 12 on these anytime soon.)

2 Standing Overhead Press
3x12x95 work sets
(Comments: These weren't too horrible, but I was limiting my rest very much because I was pressed for time so it made them a lot harder.)

2 Barbell Shrugs
3x12x135 work sets
(Comments: I was able to do these without a problem. I'll probably give myself a little more rest next time I do 12s and add some weight.)

3 Dips
3x12xBW work sets
(Comments: I might be able to add weight with more rest between sets/exercises.)

3 Hammer Curls
3x12x30s work sets
(Comments: I can add weight next time for sure.)

45s rest intervals between sets.
2:30min rest intervals between exercises.

No cardio because I didn't have time and also because I felt like I was about to pass out.

Overall comments: A good workout. Anything above 8 repetitions makes me want to die.

[BabyBodybuilder]

Thursday, July 5th, 2007 Week 1, Day 3 - Upper (Hypertrophy)

1 Bench Press
1x12x135 warmup
3x12x185 work sets
(Comments: Higher rep ranges completely kill me. Doing 3x12 was nuts. I haven't done more than 7 repetitions on any exercise in months.)

1 Pullups
3x12xBW work sets
(Comments: The last repetition of the last set was rough. I don't think I'll be adding weight to sets of 12 on these anytime soon.)

2 Standing Overhead Press
3x12x95 work sets
(Comments: These weren't too horrible, but I was limiting my rest very much because I was pressed for time so it made them a lot harder.)

2 Barbell Shrugs
3x12x135 work sets
(Comments: I was able to do these without a problem. I'll probably give myself a little more rest next time I do 12s and add some weight.)

3 Dips
3x12xBW work sets
(Comments: I might be able to add weight with more rest between sets/exercises.)

3 Hammer Curls
3x12x30s work sets
(Comments: I can add weight next time for sure.)

45s rest intervals between sets.
2:30min rest intervals between exercises.

No cardio because I didn't have time and also because I felt like I was about to pass out.

Overall comments: A good workout. Anything above 8 repetitions makes me want to die.

Hey man. I just did Friday's workout (lower hyper for me), and I must say. I didn't feel anything! Same with you?

[ktj4l]

Hey man. I just did Friday's workout (lower hyper for me), and I must say. I didn't feel anything! Same with you?

No, the lower hypertrophy annihilates me with the high repetition squats. What rep range did you do? If you weren't close to failure on your last rep of the last set, you need to up the weight. Hypertrophy workouts should give you a nice pump.

[ktj4l]

Friday, July 6th, 2007 Week 1, Day 4 - Lower (Strength)
1 Deadlift
1x6x135 warmup
1x3x185 warmup
1x2x205 warmup
1x5x255 work set
1x5x275 work set
1x3x305 work set
(Comments: I went into the gym thinking I would do 3x5x255 for work sets, but I had a really good breakfast 2 hours before and was able to set a new PR with 275 and then 305. The only reason I couldn't pull 2 more reps at 305 was because of my grip. I'll need to buy some straps.)

1 Seated Calf Raise
1x10x90 warmup
1x8x135 warmup
3x5x180 work set
(Comments: I can go up in weight on this next week.)

2 Seated Leg Press
1x8x215 warmup
1x6x275 warmup
1x5x315 work set
1x5x355 work set
1x5x375 work set
(Comments: Will try to do 3x5x375 for work sets next week.)

2 Leg Press Calf Raise
1x8x155 warmup
1x5x215 work set
1x5x235 work set
1x5x275 work set
(Comments: Will try to do 3x5x275 for work sets next week.)

3 Walking Dumbbell Lunges
3x12x30s work sets

4 Weighted Crunches
3x15x10 work sets

3:00min rest intervals between sets on deadlift/seated calf raise. 2:30min rest intervals between sets on seated leg press/leg press calf raise. 1:00min or less on dumbbell lunges/weighted crunches.

2:00 - 3:00min rest intervals between exercises.

30min low intensity cardio on bike.
Level 2
~95rpm

Stretching

Overall comments: Best workout of the week. I can't believe I got up over 300lbs on deadlift for the first time in my life.

[BabyBodybuilder]

No, the lower hypertrophy annihilates me with the high repetition squats. What rep range did you do? If you weren't close to failure on your last rep of the last set, you need to up the weight. Hypertrophy workouts should give you a nice pump.

I don't have squats on Hypertrophy. They're on my lower STR day, but I also have lower rep deadlift on Lower Hyper day and then leg press in the 8-12range. So, I guess I just didn't use enough leg on my deadlift and too much back (kinda felt that way). I made up for it, by doing leg extensions and leg curls.

Thanks for the input. Keep it going man!

[ktj4l]

I don't have squats on Hypertrophy. They're on my lower STR day, but I also have lower rep deadlift on Lower Hyper day and then leg press in the 8-12range. So, I guess I just didn't use enough leg on my deadlift and too much back (kinda felt that way). I made up for it, by doing leg extensions and leg curls.

Thanks for the input. Keep it going man!

Oh. Maybe you can add more weight on the leg press? I don't know. Maybe you do better in the 8-12 rep range than me. Anything above 5 or 6 reps kills me because I'm used to lifting in that range. I'm sure it's beneficial that I hit the 8-12 rep range as well though, so I'm loving this routine.

[BabyBodybuilder]

Oh. Maybe you can add more weight on the leg press? I don't know. Maybe you do better in the 8-12 rep range than me. Anything above 5 or 6 reps kills me because I'm used to lifting in that range. I'm sure it's beneficial that I hit the 8-12 rep range as well though, so I'm loving this routine.

Yeah. I know. It's weird, I feel like I could have done more when I do 4-6 even though I was almost to failure and knew I couldn't. I've been doing 10-12 since I started, so it just seems more natural to me, but I still do 4-6 just like you do 8-12.

We're like opposites

Edit: At first, it seemed like I could have done more. After an hour or so after the workout, I felt like hell. It must have been the Beta-Algernin I took preworkout. That **** really works!

[ktj4l]

Yeah. I know. It's weird, I feel like I could have done more when I do 4-6 even though I was almost to failure and knew I couldn't. I've been doing 10-12 since I started, so it just seems more natural to me, but I still do 4-6 just like you do 8-12.

We're like opposites

Edit: At first, it seemed like I could have done more. After an hour or so after the workout, I felt like hell. It must have been the Beta-Algernin I took preworkout. That **** really works!

Yeah. You get used to a certain rep range and I think certain people work better in a certain rep range naturally.

What is Beta-Algernin? I did a search on Google and found nothing. Are you talking about Beta Alanine?

[BabyBodybuilder]

Yeah. You get used to a certain rep range and I think certain people work better in a certain rep range naturally.

What is Beta-Algernin? I did a search on Google and found nothing. Are you talking about Beta Alanine?

Yeah. I'm a REALLY bad speller, and my spell check didn't know what it was

[ktj4l]

Yeah. I'm a REALLY bad speller, and my spell check didn't know what it was

Alright. Yeah, Beta-Alanine is supposed to be quite helpful. I just ordered some myself.

Do you get the tingles?

[ktj4l]

Sunday, July 8th, 2007

I skipped my 45min cardio session yesterday (Saturday, July 7th, 2007) because I was sore-as-**** from Friday's workout and I was too busy playing video games with my brother-in-law. Haha.

I did some GPP today for an hour and a half. Mowing the lawn.

Diet is still on par and clean.

Overall, it was a good week of workouts and hopefully next week will be just as good. I can't wait for tomorrow's lifting session.

[BabyBodybuilder]

Alright. Yeah, Beta-Alanine is supposed to be quite helpful. I just ordered some myself.

Do you get the tingles?

Its not like "tingles", more like having an itch under your skin. Slapping seems to make it stop (lol), but it goes away after the first week.

[ktj4l]

Its not like "tingles", more like having an itch under your skin. Slapping seems to make it stop (lol), but it goes away after the first week.

Haha, I can see myself now... smacking myself at the gym while everyone looks at me like, "What the **** is wrong with this guy? Someone please call security..."

[ktj4l]

Monday, July 9th, 2007 Week 2, Day 1 - Upper (Strength)

1 Bench Press
1x10x135 warmup
1x2x225 warmup
3x5x255 work sets
(Comments: Increase weight next time.)

1 Bent Over Row
1x6x135 warmup
1x5x185 work set
2x5x165 work sets
(Comments: 185 was too heavy. 165 was just right. I'll go up to 170 next time.)

2 Standing Overhead Press
1x8x115 warmup
3x5x135 work sets
(Comments: Seemed easier than last week. I'll be adding weight next time.)

2 Barbell Shrugs
1x8x185 warmup
3x5x225 work sets
(Comments: Almost lost my grip. Need straps.)

3 Close-Grip Bench Press
3x5x135 work sets
(Comments: Increase the weight next time.)

3 EZ Bar Curls
3x5x95 work sets
(Comments: Wrist is feeling better. Increase the weight next time.)

3:00min rest between bench press/bent over row sets. 2:00min rest between standing overhead press/barbell shrugs sets. 1:00min rest between close grip bench press/EZ bar curls sets.

2:00-3:00min rest intervals between exercises.

No cardio because leg day is tomorrow.

Overall comments: Good workout. Went up on most lifts from last week.

[ktj4l]

Tuesday, July 10th, 2007 Week 2, Day 2 - Lower (Hypertrophy)

1 Squats
1x10x135 warmup
1x5x185 warmup
3x12x205 work sets
(Comments: Pure death.)

1 Standing Calf Raise
3x12x205 work sets
(Comments: Added 20 pounds as compared to last week's workout and did sets of 12 reps instead of 10.)

2 Stiff-legged Deadlift
1x10x95 warmup
3x12x135 work sets
(Comments: Still tweaking my form before I go up in weight.)

2 Seated Calf Raise
3x12x140 work sets
(Comments: Sets of 12 with last week's weight for sets of 10.)

3 Leg Extensions
1x10x8 warmup
3x12x13 work sets
(Comments: I wanted to puke after these alternated with leg curls.)

3 Leg Curls
1x10x80 warmup
3x12x100 work sets
(Comments: Ready to drop guts all over the gym floor.)

4 Weighted Hanging Leg Raises
3x15x10 work sets
(Comments: Added 2 pounds from last week. I'll do reverse crunches instead next week and then go back to these the following week after that.)

1:00min rest intervals between sets. (This was craziness.)

3:00min rest intervals between exercises.

I didn't do any cardio, because I was about dead after lifting. I'll probably do some HIIT tomorrow.

Overall comments: The hypertrophy workouts always leave me out of breath. This one had me almost puking. Good ****.

[BabyBodybuilder]

Tuesday, July 10th, 2007 Week 2, Day 2 - Lower (Hypertrophy)

1 Squats
1x10x135 warmup
1x5x185 warmup
3x12x205 work sets
(Comments: Pure death.)

1 Standing Calf Raise
3x12x205 work sets
(Comments: Added 20 pounds as compared to last week's workout and did sets of 12 reps instead of 10.)

2 Stiff-legged Deadlift
1x10x95 warmup
3x12x135 work sets
(Comments: Still tweaking my form before I go up in weight.)

2 Seated Calf Raise
3x12x140 work sets
(Comments: Sets of 12 with last week's weight for sets of 10.)

3 Leg Extensions
1x10x8 warmup
3x12x13 work sets
(Comments: I wanted to puke after these alternated with leg curls.)

3 Leg Curls
1x10x80 warmup
3x12x100 work sets
(Comments: Ready to drop guts all over the gym floor.)

4 Weighted Hanging Leg Raises
3x15x10 work sets
(Comments: Added 2 pounds from last week. I'll do reverse crunches instead next week and then go back to these the following week after that.)

1:00min rest intervals between sets. (This was craziness.)

3:00min rest intervals between exercises.

I didn't do any cardio, because I was about dead after lifting. I'll probably do some HIIT tomorrow.

Overall comments: The hypertrophy workouts always leave me out of breath. This one had me almost puking. Good ****.

Is it just me, or do you not feel the calf raises? I must not be using good form or something, or maybe it's my body type (endo we have huge calves). Also, I feel sorry for ya. I have squats in the strength 4-6reps, and I wouldn't be able to do 8-12 lamo

Keep it up man! BTW - I killed you on SLDL

[ktj4l]

Is it just me, or do you not feel the calf raises? I must not be using good form or something, or maybe it's my body type (endo we have huge calves). Also, I feel sorry for ya. I have squats in the strength 4-6reps, and I wouldn't be able to do 8-12 lamo

Keep it up man! BTW - I killed you on SLDL

I feel the calf raises. My calves aren't very big. High rep squats are definitely harsh.

I'll probably pull more on SLDL soon. I just recently started doing it, so I want to perfect the form before I pile weight on the bar. Injuring myself would suck. I got some wrist straps for deadlift and shrugs today. I'll be trying those out on Friday for deadlift.

I'm actually pretty sore right now. I guess I have to get used to this new routine.

[ktj4l]

Wednesday, July 11th, 2007
HIIT
5min warmup
7 intervals of 30s sprinting/90s walking
19min total

Comments: Rubbed my heels raw. The session was pretty harsh because I've been doing low intensity cardio instead of this for a while. It was pretty hot outside as well. I'll switch out the after lifting cardio with 2-3 HIIT sessions per week. I hate low intensity cardio anyhow.

[BabyBodybuilder]

Wednesday, July 11th, 2007
HIIT
5min warmup
7 intervals of 30s sprinting/90s walking
19min total

Comments: Rubbed my heels raw. The session was pretty harsh because I've been doing low intensity cardio instead of this for a while. It was pretty hot outside as well. I'll switch out the after lifting cardio with 2-3 HIIT sessions per week. I hate low intensity cardio anyhow.

I talked to my uncle yesterday (he's a personal trainer), and he gave my routine a look over. He like most of it, but I have cardio set as 15-20min, and he said you have to do >20 (more then) to see any cardiovascular health benefits (strengthening of the heart). So, maybe you should start making your HIIT 25min long. Just a thought..