critique this please.

[slippz]

here's my workout plan....
everyday before i work out, i do about 10-13 minutes of 180+strides per minute on the elliptical as a warm up, and then i hop on the bicycles for another 15 minutes to get my heart rate up there (about 140)

********THIS IS THE UPDATED VERSION************


monday / thursday
biceps
standing curls | (buddy curls with 15 on each side + bar [25lbs]); rep up to 7 and back down to 1
pull ups inward position | 3 reps/5 sets
hammer curls | 20lbs/10; 20lbs/10; 25lbs/8
concentration curls | 25lbs/10; 20lbs/8

shoulders
military press | 70lbs/10; 80lbs/8; 90lbs/6
shrugs | 45lbs/10; 50lbs/10; 55lbs/9
lateral raises | 70lbs/10; 80lbs/8; 90lbs/6

back
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldowns | 85lbs/10; 100lbs/9; 105lbs/9
pull ups | 3 reps/5 sets
deadlifts | 135lbs/10; 145lbs/8; 145lbs/7


tuesday / friday
chest
flatbench | 135lbs/8; 205lbs/10; 135lbs/6
decline bench |(freeweights) 45lbs/10; 45lbs/9; 45lbs/8
flies (laying down) | 15lbs/10; 20lbs/8; 25lbs/6
incline press | 115lbs/10; 125lbs/9; 135lbs/10 or however much i can crank out (exceeding 10)
standing flies | 10lbs/10; 15lbs/9; 15lbs/9

triceps
tricep pull/push | 55lbs/10; 65lbs/8; 70lbs/7; 35lbs/30
pushups | 10 times for 3 sets
dips | 5 reps/5 sets


wednesday
legs / cardio
- squats | 135lbs/10; 225lbs/8; 315lbs/6
- leg press | 225lbs/10; 315lbs/8; 405lbs;6
- tibia curls | 15lbs/10 for 3 sets
- calf raises | 405lbs/15 for 3 sets
- running on the elliptical for 30 minutes
- bicycle for 30 minutes
- rope work
- stairmaster level 8 on fat burner for 3 minutes
- ab workouts


at the end of each day at night, or after i lift, i take an ice bath. sometimes i always don't get a chance to, but i try as much as possible.

as for my diet... i'm still trying to construct what exactly it is i should be eating and whatnot.. but this is my plan..

breakfast
- 2-3 packets of quaker oats oatmeal (flavored) (mixed with water)
- 2 scoops (48g) of optimum nutrition protein mixed with 9 ounces of water

**workout starts around 12 oclock and ends at 2-3, then i take a protein shake with 2.5 scoops (50g) of protein after i lift**

lunch
(premade from previous day)
- 1 grilled chicken breast (23g protein)
- small serving of white rice (8g protein)
- lettuce
- sweet potatoes
- 1 scoop (24g) of protein

lunch 2
- 1 grilled chicken breast (23g protein)
- lettuce
- 1 scoop (24g) of protein

dinner
(usually starts at 6-7)
- grilled steak or chicken (whichever i have / can make) (23-26g protein)
- small serving of white rice
- 1 scoop (24g) of protein

dinner 2
- small portion of grilled chicken or steak (whichever i make above, i save a small portion for now) (15g protein)
- very small serving of white rice
- 1 scoop (24g) of protein

all cooking of foods will be done with a george foreman grill.

how's everything looking?