a little advice please

[otpmetal]

Ok. I been having a bit of a problem as far as gains in strength are concerned lately so i thought i would post my workout and have you guys tear it apart. Not really tring to get huge just decently big with some definition. diet is extemely clean. no gear to date. maybe in the future.
I am 5'11' @ 183 porbably about 12 -15%bf. Never had it tested.
the workout i did today. i usually do things in supersets. i switch up the super sets and go to the gym 3 time a week.
ss1
flat bench,lateral raises, squats, calf raises, hammer curls
ss2
incline, shrugs, dum curls, resisted cruch,
ss3
flys, tri ext, forearm curls, lat pulls, military press
ss4
yoga ball press, rope exts

Flat bench
135lbs/15 reps
185/8
195/6
205/5 1 w/ spotter

Incline bench
135/15
165/8
175/7
185/5

one armed chest press on yoga ball
60/13
70/10
80/8 then 7 2 sets respectively

dumbell flys
50/12
55/10
60/8 & 6 2 sets

Dumbell curl
35/12
40/10
45/6

hammer curl
35/11
40/8
45/6 1/2 jk

forearm curl w/ straight bar
65/12
75/8
85/5

seated military press
135/11
145/8
155/6 2 sets

shrugs on assist bar
225/15
255/12
275/8 2 sets

tri extensions
65/12
75/10
85/8 &7

rope ext
36/12
48/10
60/7

squats
135/15
155/12
175/10
185/8

calf raises
2plates/15
2 plts+2 25s/10 3 sets

single arm dumbell rows
60/15
65/12
70/9
75/6

resisted crunches
96/15
108/15
120/12
120/10

lat pull downs
108/15
120/12
132/10
144/8

lateral raises w/ dumbells
20/12
25/10
30/8 2 sets

 

[truck]

increase weight with lower reps. if you like the pyramid on bench and incline go with 10-7-5-3-1. Sets like 8-8-5-5 have work for me too. If you've been up around 15 reps for a while I'd say don't go any higher than 10reps. For me I do better with doing 8-10 for a two sets then 3-5 for two sets. I tried just doing higher reps and just lower reps and neither increased my weights I gotta do both.

 

[pretty ricky]

looks like a prescription for overtraining!take a look at the stickies and try a new routine.i favor the 3 day basic powerlifting split.i like it it works well. start to focus on lifts instead of muscle groups ie.squat bench dl.