dooby

Been back at this for a few months now, but feeling dizzy about all the different reps sets and so on and so forth. I work out in 12 week blocks, currently I am following the below workout for the next 12, I would appreciate some feed back or critique should i add or remove an exercise and be gentle!

Monday

Warm up 5mins Treadmill @ 4-4.5mph
Crunches .............4x10
Hyperextentions ....4x10

for all days and exercises
2xwarm up@50% of rep weight 1min rest
3 sets with rest of 2mins

Bench Press......3x8-10
Flye.................3x8-10
Decline Press.....3x8-10 (unable to dip with 270lb bodyweight lol)

Lat Pulldowns....3x8-10 ( change from close grip palms in to wide palms out every 2 weeks)
Bent over Row...3x8-10
Shrugs.............3x8-10

Cardio 20mins post workout @ 3.5-4.2mph

Wednesday

Warm up 5mins Treadmill @ 4-4.5mph
Twisting Crunches...4x10
Hyperextentions ....4x10

Squat..................3x8-10
Leg Extensions.......3x8-10
Leg Curl................3x8-10
SLDL.....................3x8-10
Calf Raises..............3x10-15

Cable Crunches........3x8-10
Side Bends..............3x8-10

Cardio 20mins post workout @ 3.5-4.2mph

Friday

Warm up 5mins Treadmill @ 4-4.5mph
Reverse Crunches...4x10
Hyperextentions ....4x10

Deadlifts...............3x8-10 ( doing deads here to spread mains ie bench- squat-deads)
DB Press...............3x8-10
DB Lat Raise..........3x8-10
Upright Row...........3x8-10

EZ Curl..................3x8-10
DB Alternate...........3x8-10
V-Tricep Pushdown..3x8-10
Skull Crushers..........3x8-10

Cardio 20mins post workout @ 3.5-4.2mph

Typical Workout day diet

Meal one
100g oats with water
50g whey
1tsp olive oil
1tsp honey

Meal two-pre
CEE 5g
Banana

Meal Three-post
50g whey
50g Corn Flour
1tsp peanut butter
Water

Meal Four 1hr after meal 3
200g Tuna
3 slices of wholemeal Bread with olive oil spread (thin)
10g of extra low fat mayo

Meal five
50g whey
water

Meal six
2x large baked potato's
10g olive oil spread
25g Mature Chedder
50g natural yogurt
2-300g of chilli made with lean beef and no canned or processed crap or stock cube etc oops except for tinned chopped toms

Meal Seven mrs just reminded me of this one
1/2 banana
1/2 apple
1/2 pear
handful of red grapes
pure grape juice
tablespoon of evaporated milk... yummy

Daily Fluid Intake 2-3 ltr water

Stats

age 38
height 6,8
weight 260ish not weighed in about a month
bf 20-25%

goal to drop BF slowly and increase mass quickly :p

cheers guys any help pointers etc would be great.