Last Year was a rocky journey and I expect nothing less this year, so let's get things moving

Goals:
more definition & strength
more sleep - last year I continuously got about 5-6 hours sleep and not on the same schedule. So this year in order to repair and grow I would like to be resting 8-9 hours per day on a reg schedule.
Diet: Higher protein works well with me, so 165g protein daily. I do not tolerate highly processed soy products or most bread type products well, so they are out. The rest I'll journal as I go.
Supps: Multi, Vit C, Iron, B12, Creatine Mono, BCAA, Spirulina
Cardio: This gets tricky as I am teaching this year. So unless closing in on comp, I will not add any more cardio then the classes I am teaching. Therefore, Step, Pump, 20/20, and possibly more. I would love to teach a pole fitness class this year ... so we shall see!
Weights: Mon/Tues/Thurs/Fri:
Monday - Quads, Lats, Shoulders
Quads
Squats - 3x6
Leg Press - 3x8
Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x6 (heavy)
Side Lateral Raises - 3x12-15
Lats:
Chins - 3x8
Pullovers - 3x8
Hammer Strength High Rows - 2x12-15
Tuesday - Quads, Lats, Shoulders
Quads
Sissy Squats 2x8-12 (lighter than Monday)
Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8 (lighter than Monday)
Side Lateral Raises - 3x8 (lighter than Monday)
Lats:
Chins - 3x8
Negative shrugs - 3x10
T Rows - 2x12-15
Wednesday – NO WEIGHTS
Thursday – Chest, Back, Calves, Abs
Chest:
Incline Hammer Press - 3x8-12
Dumbbell flyes - 3x10-12
Back
Rack pulls - 4 x 5-6
Hammer unilateral rows - 3x12-15
Calves:
Standing Raises - 3x8-10
Seated Raises - 2 x 15
Abs:
Weighted Crunch 3x8-12
Friday – Cleans, Hams, Arms, Abs
Cleans: 3-5 sets of 3
Hamstrings:
Romanian Dead Lift - 3x8
Standing Leg Curl - 2x12-15
Arms:
Weighted Bench dips - 2x8
Tricep Pushdown - 2x10
Seated alternating dumbbell curls - 2x8
Hammer curl - 2x10
Abs:
Weighted Rope Crunch 3x8-12
Saturday & Sunday – Rest
I have a very aggressive competition schedule this year as well as my normal traveling for the modeling and public speaking. I'll post my comp schedule tomorrow and update accordingly
