My new split (AKA triumphant return)

[Jihad]

If you have any useful knowledge WRT to serious weight training, or if you're trying to gain experience, please read this all, I know its alot.

Quick background:
Insane gym monkey in college with minimal knowledge of proper diet, but managed to get to exactly 200 lbs @ 6'1", very strong, bouncing between 8-12% body fat for a year. Got out of college and into flight school, which is a 3 year frat party, got up to 225 lbs, still in the gym, and still pretty strong. Moved to North Florida and started melting. 245 at my peak and not strong enough to validate it. 12 weeks ago, at about 240 lbs, started a pretty intensive program. Now my stats are, roughly:

6'1"
215 lbs (15% body fat, educated guess, muscle starting to take definition)
315 bench
365 squat
Running 3 miles in 21 minutes.

Now I'm ready. I'm going to really step it up with my new program, and try to follow it exactly for 12 weeks, then re-evaluate. I'm going to be eating between 2300-2700 cals a day, and I'll change my diet as the program goes on to reflect both intensity levels and results. The only sups I'll be using is standard Whey protein and Creatine for at least 1 month. My goals are very simple:

1) Don't be a p*ssy
2) Leaner
3) Stronger

I'm most serious about the first one, as the amount of excuse-making I'm doing always directly affects my performance in the gym, and inevitably the rest of my life.

I'm going to show you my training cycle, and when I get done next weekend I'll post how I feel with the first week. Its something I've thought very hard about, and is a combination of a couple different articles and my own experiences, the split itself coming from a wonderful cover article in a very recent M&F (August), something about "Big Arms". Not for the faint of heart or beginner, the intensity levels start and end with the intention of being 100% hardcore, and deference is given to a couple things, namely a shoulder injury/surgery that has not ever fully recovered, and the general concept of start heavy, end with failure. The only thing I haven't figured out is my abdominal program.

I'm open to any suggestions you guys have about any aspect of my new program. I hope I can kill it, if there's any interest or if I feel it will help me focus, I'll post updates.

Monday (Chest, triceps, abs, bike)
Flat Bench Bench Press - 4 sets of 12, 10, 8, 6-reps (2 minute rest)
Incline Bench Press - 4 sets of 8 reps (1:30 rest)
Superset (1 minute rest), 3 x 12:
Dumbbell Flys
Straight-Arm Dumbbell Pullover
Downward cable crossovers - 4 drop sets, 30 second rest
1 cable triceps move - 6-8 sets, 10-12 reps, rest 30 sec, drop 1 plate, continue process as many reps possible 6-8 sets
Abs
20 minute bike

Tuesday (Back, biceps, run)
Bent over barbell rows - 4 x (12, 10, 8, 6) (2 minute rest)
Deadlifts - 4 x (12, 10, 8, 6) (2 minute rest)
Cable Rows – 4 sets of 8 reps (1:30 rest)
Cable Pulldowns – 4 drop sets, 30 second rest
1 bicep move - 6-8 sets, 10-12 reps, rest 30 sec, drop 1 plate, continue process as many reps possible 6-8 sets
High intensity interval run (20 minutes)

Wednesday (Legs)
5 minute jog
Squats – 12, 10, 8, 6, 6 (2 minute rest)
Romanian Deadlifts – 4x10 (1:30 rest)
Hamstring curls – 3x12, 1 drop set (3 drops), 1 minute rest
Leg extensions - 3x12, 1 drop set (3 drops), 1 minute rest
Seated calf raises – 3x12
Standing calf raises – 3x10

Thursday (Shoulders, traps, abs, eliptical)
Smith machine military presses – 4 x (12, 10, 8, 6), 2 minute rest
Dumbbell lateral raises – 4 x (12, 10, 8, 8), 1:30 rest
Upright barbell rows – 4 x 8-10, 1 minute rest
Superset (1 minute rest), 3 x 12:
Incline barbell front raises
Bent over rear delt flys
Superset (1:30 rest), 3 x 12:
Smith machine front shrugs
Smith machine rear shrugs
Abs
20 minute eliptical

Friday (Cardio only)
20 minute high intensity interval run
20 minute other cardio

Saturday (Biceps, triceps, calves)
Standing EZ bar curl – 4 x (12, 6, 6, 8), final set drop once (2 minute rest)
Alternating seated dumbbell curl – 3 x (8, 8, 10), final set drop once (1:30 rest)
High cable curl – 3 x (10, 10, 12), final set drop once (1 minute rest)
Triceps dip (machine) – 4 x (12, 6, 6, 8), final set drop once (2 minute rest)
Lying triceps extension – 3 x (8, 8, 10), final set drop once (1:30 rest)
Cable kickback – 3 x (10, 10, 12), final set drop once (1 minute rest)
2 calf exercises – 3 x (10-12)