braindead_fr3ak,

Ur routine seems quite messy.Are they according to arrangement?

Here r some suggestions

- Place compound exercises first (eg. squat, deadlift)
- Do not split the exercises till later. Do each exercises once
- Since u doing so many muscle parts in a day, might as well make it fullbody workout
- Current lifting poundages might not be sufficient
- Need not jog to warm up. Dynamic stretching/1 set light weight exercise will do.

I understand what u r trying to do, but this will reduce the intensity of ur workout. If u find urself unable to finish the last set, u might be lifting heavier than you should. Must always keep the intensity in order to grow and burn fat.

Diet wise, u gonna look at the whole pic and not only pre/post workout alone.

Jogging before lifting will zap away the strength u need for lifting. Ain't always a good choice.