My diet consist of local staple food with protein intake of roughly 160g (from food and whey protein). I also take creatine monohydrate.

I started May 2009, but I'm quite inconsistent until december 2009. I'm consistent now though, with 4 workouts per week. Here's my routine, help me improve it.

I like to vary the sets and reps. typically 3-5 sets with 5-12 repetition on most parts and 8-20 reps on calf and wrist.

Monday - Legs:
- Squats
- Stiff-leg deadlift
- Machine leg press
- Machnine leg extension
- Seated leg curl
- Seated Calf raise
- Standing Calf raise or this other uknown calf exercise using a machine

Tuesday - Chest and Triceps:
- Bench Press
- Incline Bench Press
- Dumbell Flye
- Dips
- Cable tricep pushdown
- lying tricep extension or tricep kickback
sometimes I do extra workout because I have a training partner to wait for. I do Cable crossover or any tricep exercise

Thursday - Back and biceps:
- lat pulldown or pullups
- Reverse grip lat pulldown
- cable seated row
- barbell bent over row
- dumbell bicep curl
- hammer curl
- dumbell reverse curl
- wrist curl

Friday - Shoulder and traps:
- dumbell shoulder press
- dumbell lateral raise
- rear lateral raise
- front raise
- arnold press
- barbell shrug
- dumbell shrug