Thread: My routine.. Come criticize please.

OK, I've been following this basic routine and diet for about 4 months and I've made some decent gains, but it seems to be tailing off..

I'll try to sum them up here. Hopefully you guys can pick out the obvious mistakes that just haven't occured to me yet.

I'm 6'2, 175 lbs (tiny, but that's up from 140) and with single digit bf %. (The caliper I bought says 3% but I doubt it's accuracy or my measuring technique)

Training:
Instead of a weekly split, I do 3 day splits, trying to hit the whole body.

Day 1 - Chest and Tris
- 5 sets of 8-12 reps on incline, decline and flat bench, alternating weekly between presses and fly movements.
- 5 sets of Cable Cross-Overs (8-12 reps)
- 5 sets of Dips (10 reps)
- 5 sets of Cable Pulldowns (start at maybe 15 reps.. by the end I'm squeezing out maybe 4 or 5 at a time)
(I can usually get this done in an hour to an hour and a half)

Day 2 - Back and Biceps
- 5 sets of Bent over Rows (8-12 reps)
- 5 sets of either Chin Ups or Pulldowns (8-12)
- 5 sets of seated Rows (8-12)
- 5 sets on another pull-down like machine (8-12)
- 10 sets of different Curl movements (maybe 3 standing, 3 on a preacher bench, etc..) (as usual.. 8-12 reps)

Day 3 - Legs and Shoulders
- 5x10 on the Squat Rack (Ouch, =) )
- 5x10 Leg Presses
- 7x(15-20) Calf Raises
- 5x10 Hamstring Curls
- 5x10 Leg Extensions
(at this point I'm very often too tired for shoulders and end up squeezing them in on other days.. but this is what I try)
- 5x10 Military Presses
- 5x10 side raises (usually focusing on the rear delts, it's a weakness of mine)

Day 4
Rest

Day 5
Repeat

OK, and as for my diet:
Mornings
I pour a shake over some Corn Flakes or Bran Flakes (yummy!).. The shake consists of: 1 tsp flax, 30g Whey, Skim Milk and Glutamine.
- 40g protein, 10g of fat (I think?), and 60g Carbs

10:00am
Whey and some oatmeal
- 20g Protein, 20g of Carbs

12:30pm
Chicken Breast and a Bagel w/ PB
- 20g protein, 10g fat, 45g Carbs

2:30pm
2nd Chicken Breast and Bagel (maybe PB). 5g Creatine.
- 20g protein, 45g Carbs

4:30pm
3rd Chicken Breast and Bagel
- 20g protein, 45g Carbs

7pm (post-workout)
40g Whey protein, 100g Interactive "GlycoCarb" powder, 5g Glutamine, 5g Creatine in Skim Milk.
- 40g protein, 110g Carbs

10:30 (before Bed)
Myoplex with flax and a banana
- 42g protein, 5g fat, 54g Carbs

So to sum it up, that's about 200g of protein, 350g of Carbs, 40g of fat, 10g of Glutamine, and 10g of Creatine.

OK, this was a pretty long post and I doubt most people would have time to read over the whole thing. But if in skimming over it, some obvious flaws stand out to you, I'd appreciate some tips.

Thanks in advance all.

2 working sets??? naw it depends on what ur doing... sayin 5 is "WAY" too many is a bit exagerated i think you can get away with 3 or 4 including the warmup...