Critique my workout please

Looks like a hell of a workout. You could also split push/pull, upper/lower etc.

Focus on your big multi joint lifts eg deadlift, bench press, bent over rows, squats, etc.

Forget about the iso crap for now. If you want to do it then fine, but don't think so much about it.
 
Thanks guys, this week will be my first full week of doing this along with the hiit so hopefully it goes well. I actually look forward to working out each day now
 
During triathlon off-season, I hit the weights. I do only compounds and do them 3x / week, 6 - 10 reps, usually 8, and 3 or 4 sets. My program is based on the New Rules of Lifting but modified. I do:

Bench press
Military press
Deadlift
Squats
Pullups or chinups
Bent over rows or seated cable rows
Ab work

You can do a lot worse than following the New Rules of Lifting.
 
Thanks for the info everyone. Well I did the workout yesterday, i decided that on Mondays and Fridays I will do a moderate weight with more reps and sets and on wednesday do a heavier weight with less reps and sets. That way the muscle stay confused. Let me know if thats ideal. Also are peanut butter and jelly sandwichs a good snack? I can make them rather easily and I know the peanut butter is alot of protein, i eat whole grain white bread 130 cals in 2 slices
 
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