My routine, please critique

[lifter121]

Just posting up my routine to get some advice on. I have never done a cycle, but want to soon. Just want to get everything in line first.

Stats-
5' 8"
195-200 (fluctuate from water)
Bf- around 10%
Bench- 295 1 rep max
Squat- 435 1 rep max
Dead lift- never maxed out, always kills my knee for some reason when squats don't

My routine-
Monday-
Run 3 miles to the gym (decent pace 7 minute miles)
Legs, shoulders, and core
Run 3 miles back home (more like a crawl after legs)

Tuesday-
Run 3 miles to the gym (7m/m)
Back and biceps
Run 3 miles home (7m/m)

Wednesday-
Run 3 miles to the gym (fast 6m/m or less)
Chest and triceps
Run 3 miles home (6 m/m or less)

Thursday-
Easy jog to the gym
Total body, very light weights, stretching
more of a loosen up night
Easy jog back home

Friday-
Run a 7 mile loop, horse/ hiking trail on a mountain range
Walk the 7 mile loop right after I run it.
Core

Saturday-
Circuit training/sprint training/cardio
Heart rate as high as possible for around 40 to 45 minutes.

Sunday-
Lot of stretching

I used to be a professional athlete, my workouts always consisted of cardio and no heavy weights. I have since changed careers due to knee injuries and have began lifting to gain mass. But I just can't kick the cardio thing! I like running and doing my sprint training. Please critique away!

 

[weights=life]

looks good. but a lot of cardio lol i only saw core once a a week. maybe two to three times a week day off inbetween?

 

[lifter121]

Core is Monday and friday, its kinda hard to read the way I typed it. I do core with legs and on my sprint day

 

[lifter121]

Shameless bump for critiquing

 

[MeatHead96]

If you really want to put on size your going to have to knock the cardio down quite a bit and reduce lifting to 3-4 days a week, heavy compound movements with a few isolation sets. Not too much volume, but much intensity. Your going to have to make a choice which is more important to you. I used to be big into running until I decided I wanted to get bigger and stronger and I realized that I was doing way too much cardio to achieve my goals.

 

[lifter121]

If you really want to put on size your going to have to knock the cardio down quite a bit and reduce lifting to 3-4 days a week, heavy compound movements with a few isolation sets. Not too much volume, but much intensity. Your going to have to make a choice which is more important to you. I used to be big into running until I decided I wanted to get bigger and stronger and I realized that I was doing way too much cardio to achieve my goals.

I love me some cardio though haha! I understand though for size, I just like being lean. I also train a lot of other pro motocross racers and cardio is a must. If I just mow down a shit ton more food while doing this routine do you think I can add more size? I get paid a good chunk of change being a trainer for these racers, and it wouldn't be good if they could out run/lift/cycle etc. their trainer haha.

 

[MeatHead96]

I love me some cardio though haha! I understand though for size, I just like being lean. I also train a lot of other pro motocross racers and cardio is a must. If I just mow down a shit ton more food while doing this routine do you think I can add more size? I get paid a good chunk of change being a trainer for these racers, and it wouldn't be good if they could out run/lift/cycle etc. their trainer haha.

You would have to eat a lot more food. What do your weight training routines consist of?

 

[lifter121]

You would have to eat a lot more food. What do your weight training routines consist of?

3 mile run to the gym, 3 mile run home every gym day

Legs:
5 sets of squats, 3 heavy 8 reps, 2 lighter very deep and slow 12 reps

3 sets of burn out leg press, 8 plates on each side starting, start at 6 reps, take a plate off each side, 8 reps take a plate off etc. until I get to 12 reps.

3 sets of lunges, moderate weight, 12 reps each leg.

Shoulders:
3 sets front raises 30lbs dumbbells 12 reps

3 sets side raises 25lbs dumbbells 12 reps

3 sets military press 135-155lbs 8 reps or
3 sets dumbbell press 60-70lbs each hand

Core:
as many weighted sit ups on decline bench 90-135lbs as I can 4 sets, I really like the P90X ab ripper routine too

Chest:
3 sets of heavy flat bench 6-8 reps

4 sets of heavy incline dumbbell 6-8 reps

3 sets of burnout push ups

Triceps:
Skull crushers 3 sets heavy

Cable triceps extensions 3 sets heavy

Dips 45lb plate strapped around my waist 3 sets as many reps as I can each

Back:
Dead lift 3 sets moderate to heavy weight 8 reps

Either- Pull ups until I want to kill myself, Reverse grip, front grip, or wide grip

Or- Pull down machine, 6 sets, 220lbs-250lbs, reverse grip, front grip, wide grip

rows 3 sets heavy

back flys 3 sets heavy

Biceps:
Reverse grip curls very slow, 3 sets 8 reps

regular grip curls, 10 reps

21's one arm at a time, right arm curl from start to half 7 times hold right arm up at half way, do the left arm from start to half, then while holding left arm at half, curl right arm from half to top 7 times, do left the same, then curl both at the same time a full rep for 7. It kills my arms

This is my routine now, I have been doing this for about 4 weeks. Still get the burn the next day so my body isn't getting used to it yet.