Workout Routine by Travis

As requested, here is my current workout routine:

Day 1 (chest)
1. Flat bench press with barbell (3 + 2 warm-up sets)
2. Flat bench press with dumbbells (3 sets)
3. Alternate by workout (3 sets)
  a. Incline bench press
  b. Dips or decline bench press
4. Alternate by workout (3 sets)
  a. Upper pulley cable flyes
  b. Lower pulley cable flyes

Day 2 (Back)
1. Lat pulldowns (3 sets)
2. Close grip seated rows (3 sets)
3. Lower back extensions (3 sets)
4. Bent over rows (3 sets)

Day 3 (Shoulders)
1. Front arm raises (3 sets)
2. Side arm raises (3 sets)
3. Shrugs (3 sets)
4. Military press (3 sets)

Day 4 (Arms)
1. Concentration curls (3 sets)
2. Skull crushers (3 sets)
3. E-Z bar curls (3 sets)
4. Tricep press-downs (3 sets)
5. Forearm exercise (3 sets)

Day 5 (Legs)
1. Squats (3 + 2 warm-up sets)
2. Standing calf raises (3 sets)
3. Leg extensions (3 sets)
4. Leg curls (3 sets)
5. Seated calf raises (3 sets)

Notes:
3-4 sessions per week
Warm up before starting each workout
Do abs workout* between warmup and workout (skip on back to back workouts)

* My abs workout currently consists of doing one exercise (3 sets) for: upper, lower abs and obliques

As I mentioned earlier, I found that the Abs Diet workout, while quite effective, simply wasn't working each muscle group to the degree that I desired. Hence, this more complete breakdown.

Additionally, I've been doing the above routine with very heavy weights and low reps. I've always done the 12-10-8 rep style workout and wanted to switch things up a bit. It takes me just under an hour to complete each day's workout.

As for cardio, I play in a couple ice hockey leagues, so I usually have two games on the weekends. During the week, I've been practice skating at lunch on the days I'm not lifting.

Slow 'n Steady by Travis

Hmm, not really sure what to write on here these days, as I feel like the abs diet is really more of my everyday lifestyle, now, than a life change. I should post something, though, so I will say that eating seems like my new job. I'm literally putting something in my mouth every 2-3 hours as long as I'm awake. Overall, I'd say I'm eating about 85-90% perfect, with maybe 2-3 cheat meals a week.

As for progress, stagnant would best describe my current state, I think. I certainly feel like I've put on some muscle, but the needle on the scale isn't moving in either direction. Who knows, maybe I'm leaning out a tad at the same time? I need to find a dunk tank to get an accurate BF measurement.