If you're looking to build muscle and gain weight, all that cardio will set you back unless you are doing an HIIT style workout (limits to ~15 minutes).

If you're going to do a 5-day split, I would do the following:

Monday: Legs
Tuesday: Bi's, Tri's, Forearms, Abs
Wednesday: Shoulders, Traps
Thursday: Back (Lats, Good Mornings, Hyper Extensions)
Friday: Chest

After a few weeks, mix it up and do:
Monday: Legs
Tuesday: Chest and Abs
Wednesday: Back and Traps
Thursday: Shoulders and Triceps
Friday: Biceps and Abs

I highly recommend you read Max-OT - http://ast-ss.com/maxot.php

 

Your breakdown is pretty good. I only want to be running 30 minutes max to ensure I get some cardiovascular exercise

 

Understand that to much cardio will detract from your ultimate goal. You have to do it correctly.

High Intensity, short cardio workouts maximize fat burning and lessens muscle breakdown.

Long duration, lower intensity cardio will burn more lean muscle than fat.

You absolutely can not do cardio and weightlifting in the same session. Optimally you need to do one or the other within 8-12 hours of each other.

Ideas for Cardio:

HIIT - http://musclemedia.com/training/hiit.asp

 

I suck at HIIT. If you can picture a treadmill setup i usually start off at 4.5 for 2 minutes, then 6.0 for 3 minutes then back to 4.5 and so forth for 3 rounds. After that i'm pooped. The last one i sometimes cheat because i start feeling like my sides about to rip out of my body lol.

 

Damn this thread is moving. I had to go back two pages to find this post from yesterday afternoon.

Anyhoo. I was able to do 180lbs with the narrow grips. Did 6 of them before I started breaking form

 

pics, i haven't seen nudes of you in awhile. post em up baby

 

I do HIIT. Warm up on the bike for 5 mins, jog at 6.0 for 2 mins, then 30 secs at 9.0, 60-90secs at 6.5, then 30 secs at 9.0...repeat.

 

nudes?

 

Not yet...maybe in a couple months o:

Still gotta lose some flab :wtc:

 

Here's arm though o: