Hey faz
Personally, just my opinion, as long as the routine includes good core lifts, it already gets the thumbs up. So your routine is ok. (In fact, I say
faz, you included squats... I don't have squats in my routine anymore... first, because I now workout at home, don't have the time to go to a gym, so I don't have a partner and a squat rack... second, because I just don't like them, they are evil, and I personally thank God I have an excuse not to do them, and instead just do deadlifts)
[b said:
Quote[/b] ]also forgot to say i do my cardio afterwards, 30mins hiit or sometimes i cycle their and back,9 miles total. btw it is a 3 day week.
3x a week... okay, that's great!
But you do your cardio afterwards? Errr... Here's the thing why I would tend to advise you not to go ahead with that plan. When glycogen and blood glucose levels drop down (effectively meaning your energy sources have been depleted), cortisol levels rise and cortisol runs rampant. The cortisol will literally convert muscles tissue into protein and then convert that protein into glucose. This is the way your body will compensate for the energy depletion, a process called gluconeogenesis, to produce glucose from amino acids in the liver. Basically this means muscle will be tuned into energy, and all possible gains would be simply nulled.
The longer you let the cortisol do it's work, the worse the results. This is why we don't encourage very long workouts. This is also why we eat (or drink a post workout shake with carbs and protein) immediately afterwards, in order to turn the glycogen and protein deficit into glycogen and protein surpluses.
So if after your workout you do your cardio, you might be getting worse results. I would suggest doing your cardio another day, or perhaps use light cardio as a warm-up. But if the only feasible and effective time for you to do your cardio is after your workout, then at least drink your post workout shake right after your workout and right before you do your cardio. That way you can be sure you stop the cortisol rampage dead in its tracks before that unholy catabolic hormone devours your hard-gained muscles while you do your cardio.
Well, that was my only concern. Good luck!
-JV