Alright so here's my workout from yesterday.
2 sets 12 reps, 10 reps, squats
135, 185 Since your legs react very well you might try this, work your way up to 200 lbs. Then dont add any mroe weight, but add reps as follows,
WU 2x5-8@135.
2-3x20@185.
Build to 3 sets of 20 then add weight only up to 200 Lbs. When you get to 20 reps for 3 sets, full range of motion shoot for 1 set of 50 reps etc.
2 sets 10 reps, stiff leg deadlifts
185, 185 Dont really need these with full ROM squats.
Heavy ass Rack pulls from shins or Dead Lifts would be much better. Shoot for higher reps such as 3x12.
2 sets 10 reps, incline bench dumbbells Junk, loose this.
65 lbs, 65 lbs.
3 sets 10 reps, cable fly Junk, loose this.
140 lbs, 160 lbs, 180 lbs
BBL flat bench press. 5x5. Work sets at the same weight. Add weight each week.
2 sets 10 reps high cable row (isolated) Junk loose this
160 lbs, 160 lbs.
2 sets 10 reps low cable row (isolated)
140 lbs, 160 lbs
Junk loose this.
BBL bent over rows from the floor.
Each rep from a full stop from the floor.
5x5, same as bench press.
2 sets 10 reps machine shoulder press
80 lbs, 80 lbs.
Go to BBL standing shoulder press.
2 sets 10 reps lateral raise cable machine
110 lbs, 110 lbs
Go to Dbls. Semi str8 arms.
1 set 10 reps reverse cable fly
100 lbs
4 sets 20 reps, 15 reps, 10 reps, 20 reps
180 lbs, 270 lbs, 360 lbs, 180 lbs
3 sets 10 reps incline bench hammer curls (dumbbells)Junk loose this and do chin ups instead. Go for 5x5 same as bench press then when you get this at body weight, add weights with a dip belt.
30 lbs, 25 lbs, 25 lbs
3 sets 15 dips go to 5x5 same as bench. When you need to add weight via a dip belt.
2 sets 15 seated calf raise
90 lbs 90 lbs.
2 sets 15 freemotion ab cable with strapsJunk loose this. Waste of energy and time.
90 lbs, 90 lbs
2 sets 15 reps leg liftsWaste too.
Seeing your abs is all about diet bro. Look to your diet. Believe me with that squat routine you will get plenty of ab stimulation.
Forgot to do forearms.
After your weight work do 30 cardio. Do intervals like this. Hard fast run half the track. Walk the other half so you kinda catch your breath.
IMO you do way too much Iso work. Do the compound lifts and you will get way more benefit from your work outs bro.
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Your bod rejected it and you tossed it back up. just curious why you ate it. 
