help tweak my workout if needed

[deanald]

Hey fellas,
New writer, originally posted to see what gear would be good for me and was told by some people that i might also want to take a closer look at my workout.
To break it down, i am 32 years old. always and athlete. did a 1/2 cycle of premo about 10 years ago in college and believe it or not actually did form a nice shape that i have been able to hold on to for some time. Now in the past 6 months i have really put on the afterburners to get to the next level. i am 5"9 160lbs. 9%bf and feel like i am in the best shape of my life. But, as with anything i am greedy and want more. Been going hard at 5 days a week for 6 months. work out in the morning for about 45min. lifting and then 20 minutes cardio. not looking for bulking size, i have always kept high reps.
i have a 3 day routine. Chest one day, then bys and trys on the next and then shoulders and back on the third. then i start all over on the 4th day with chest, arms on the 5th and then rest on Sat. and Sunday. on the following Monday i would obviously start with shoulders and back and continue though the cycle. i don't do any legs as i am a lifelong soccer player and have all the size and cut i need on them. i also do abs about 10 minutes on almost all of those days.
Chest 4 exercises 3sets at 10 reps
arms 3 exercises 3 sets 10 reps
shoulders 4 exercises 3 sets at 10 reps
back 4 exercises 3 sets at 10 reps.
Diet:
40 gramps protein shake after gym 8am
1lbs. chicken salad at 11 am
2 grilled chicken breasts on salad lunch 2pm
steak, fish with some veggies dinner 6pm
40 grams whea protein shake at 9pm and sleep at 10 or 11pm
get about 7 hours of sleep at night
I really feel like i said that i am about 90% of where i want to be, but can someone let me know if i might want to tweak anything on this set-up that would give me better results.

[deanald]

no comments fellas? i surprised someone can't direct me better. is there a better location to put this thread?

[MrV]

you say you're at 90% of where you want to be.. what are your goals for that extra 10%? ex. more size? strenth? cut?

each of those will require tweaking on the amount of reps you already to each set..

[deanald]

that extra 10% or so would be generally about 3 to 5lbs. added to the weight as muscle and more cut.
As i said, i have been going at this strict 5 day schedule and diet for about 6 to 8 months, do you feel it will come more with time.
is it bad that i am doing some body parts 2 times in one week?

[willy222]

Originally Posted by deanald

that extra 10% or so would be generally about 3 to 5lbs. added to the weight as muscle and more cut.
As i said, i have been going at this strict 5 day schedule and diet for about 6 to 8 months, do you feel it will come more with time.
is it bad that i am doing some body parts 2 times in one week?

debateable, i think its over training, give each muscle 5 days rest except bis tris and abs, if u want to add muscle then 6-8 reps if u want to cut then 12-15 reps