Input on my split/routine (Slingshot based)

[bmit]

Want to give some big props to Ronnie Rowland. Thank you so much to adding so much to the training and diet knowledge on this board. Have been using DC for awhile and made awesome gains - so a big fan of that system. Then went to straight sets HIT and my progress has stalled.

Started Slingshot system couple weeks ago and am already loving it. I am 33 yo, on HRT of 340 mg Enan a week (on 8 week blast)- with .25-.375 letro every 3 days and proscar.
500 iu HCG every 4 days.

5'8, 175 lbs, at 11.5% bf. Graduated high school at 130 lbs so have really developed my body compared to what i thought i would. Been working out very hard last two years and dieting.

Most guess my bodyfat is much lower so maybe the electric machine at the gym is jacked up. The only fat i really have is on my lower abs.

I am cutting right now so carb cycling and doing cardio on empty stomach to lose couple more pounds then T3 and then hitting keto diet.

Split is: (rep ranges for each set)

1) Shoulders: 4 x DB press (4-6, 6-8, 8-10, 10-12), 4 x laterals (6-8, 8-10, 10-12, 12-15), 3 x rear delts (6-8, 8-10, 10-12), 4 x shrugs for traps (4-6, 6-8, 8-10, 10-12)

Calves workout 1: 3 x seated for gastro with reverse slingshot pyramid (15-18, 12-15, 10-12) - do lower rep work when I do seated calves on leg day

2) Back: 3 sets wide grip pulldowns (4-6, 6-8, 8-10), 3 x seated rows (4-6, 6-8, 8-10), 3 x close underhand pulldowns (6-8, 8-10, 10-12), 3 sets T-bar row (8-10, 10-12, 12-15)
Triceps: 4 x pressdown (6-8, 8-10, 10-12, 12-15), 3 x lying french press (8-10, 10 -12, 12-15)


3) Abs x 7 sets, supermans for low back x 3, maybe some cardio depending on how i feel

4) Legs: 4 x squats using dumbbells due to herniated disk (20, 15, 12, 8) , 3 x hams/glutes, 4 x standing calves - for soleus (lagging body part so also hit calves on shoulder day with a seated calf raise and higher reps to hit the gastro more) ( 4-6, 6-8, 8-10, 10-12)
Biceps: 3 sets of 21s (doing 12 sets of rows and pull-downs on back day hits my bis pretty well already and so the volume of 3 sets of 21s seems enough - 62 reps for biceps)

5) Chest: 3 x incline db (4-6, 6-8, 8-10), 3 x slight incline smith on first incline setting (8-10, 10-12) , 1 x pec dec (20, for blood flow and pump) - I am able to really isolate my pecs by keeping tris and shoulders out of the lift and so can go lower number of sets on pecs and still feel like i really hit them nicely.
Forearms: 3 supersets
Rotators: 4 sets

6) Abs x 7 sets, supermans for low back x 3, maybe some cardio depending on how i feel

7) Repeat with day 1


Any comments? What can i do to tweak my diet (carb cycling) since most of my fat storage is occuring in the lower belly? Is that insulin related or......?

[bmit]

bump for anyone's input (good or bad)

[The Gladiator 911]

What is slingshot?

[bmit]

checkout sticky 1 at top of "workout questions" forum