Firstly,,,, Appologies to Morba I was skim reading on my lunch break!
My Diet.
7am 3/4 scrambled eggs and 2 scoops of inner armor gainer ( I know I could do with some wholegrain toast but tbh I hate it, makes me sick all morning and I get a big dose of carbs from the shake anyway)
Not sure you need the "gainer" shake to be honest
9am 1 scoop of pharma whey
11 Chicken lettuce and wholemeal pasta with some piri piri sauce.
lettuce? Try spinach instead, has a lot more benifits
1 Big chicken wrap with lettuce and peppers.
3.30 Tuna and brown pasta and lettuce
spinach
4.45 1 scoop of pharma whey
5.20 work out.
After gym 2 scoops inner armor again
8 Whatever my family are having but nearly always a good protein source and green veg.
EDIT FORGOT -
11 - Half pint of skimmed milk with scoop of whey and spoonfull of boditronics peanut butter.
why skimmed milk? To be honest I'd avoid milk here anyway, big insulin spike before bed isn't idea
Also snack on cashew nuts in between meals.
I train 3 days a week, I have listed my core workout but sometimes a few exercises will get changed around, also they are not in order I always start with the heaviest compound. On average I'm in the gym about 45 mins, I like to get in do my thing and leave.
Monday - Chest and Tris
Stick to 6 excercises 8x3
I would order it like this:
1 DB bench
10, 8, 6 you could try seeing how you get on with a different rep scheme
Tricep extensions
- not needed
2 Incline DB bench
3x8
5 Tricep Pulldown
3x10
4 Cable flies/DB flies.
3x8
3 Close grip bench BB.
2x10
But as I said earlier if I feel I have had a really bad bench session Ill try to do some dips at the end.
Wed - Back and Bis
Deadlift
BOR
PULLUPS
Concentration Curls
EZ bar curls
If I feel my pullups have been crap Ill try and do some lat pull downs at the end.
good
Fri
Legs and Shoulders
Squat
Calf Raise
- definitely do these after lunges. good order otherwise
Walking lunges
Overhead press DB
BB Shrugs
DB Lat Raise
nothing for the rear of your shoulder? Facepulls 
do them on weds if you want
I am having some good gains in strength and muscle I think on all other areas, apart from my chest which leads me to believe it is prety much all down to the form. I will take your advice and start small again, found some good videos to watch for form.
As for the last point yes I agree but I try to do my research and actually follow advice. If I wanted strength I would be on a 5x5 program. I am not trying to go massive but enjoying a nice steady progression on all lifts apart from my bench which is very disheatening. Also I don't want to end up out of proportion!
Good, like I said it wasn't a dig at you, just a very common problem.
Progression > weight lifted
I don't understand, are they somehow done for jujitsu? Either way, I assure you they are next to pointless. What determins when your abs show is when you get your bodyfat low enough, something which no ab routine will ever achieve, fact.
