Wanting Opinions On My Training Routine

[fireduck350]

First, let me say that I'm training to increase strength, reduce body fat, put some mass on my upper body to get more in porportion with my lower body. One of my main goals is to stay in shape to pass my Army Physical Fittness Test. I can pass without any problems, but I do want to continue to improve on the situps and pushup events. The 2 mile run is kind of out of the picture for me due to past injuries. I pass the event with plenty room to spare, and want to improve my run time, but have to watch the leg work because of bad knees.
Injuries: I have post traumatic arthritis in both knees thanks to dislocations of both knees, right knee once, left knee twice, running, jumping out of planes, and ruck marching pretty much finished off the cartlidge.
I have a very thin disk in my lower back (can't remember right off hand if it is L4 or not, I'm thinking L4 is right but I may have something mixed up there) and this is developing into post traumatic arthritis.
Left rotary cuff has been torn before and had other injuries to that shoulder from jumping out of planes and landing in trees. Also has developed into post traumatic arthritis.

Ok, now that you know why I'm training, what my goals are and past injuries, here is what I've accomplished on my current routine:
Lost 35 lbs, and then have put on 10 lbs of muscle since losing the 35 lbs. I have increased my strength and endurance, all over a 7 month period. I have notice better muscle definition in my arms and chest, and even starting to see my abs. None of my pants fit anymore which is a good thing, and I've even shrunk out of my belt.

I work out during my lunch hour so I'm limited on time.

Monday:
Cardio: 25 minutes of high intesity cardio. I like to get my heart rate up as high as I can and try to keep it there for as long as I can. Because of my knees I'm usually regulated to the eliptical machine. Some weeks I will do this on the treadmill.
After the cardio, I go directly to the pull up bars and do a set of 15 pull ups, going up slow and going down slow, holding myself at the top for a couple seconds.
After 15 pull ups, I do 15 dips slowly down and slowly back up.
After dips I do crunches, 160 lbs x 42 reps bending down slowly holding in the down position for a couple seconds, then back up slowly.
Next is an ab rotator, one set 15 reps rotating each way, 110 lbs slowly back and forth pausing for a couple seconds at the maximum point of the twist.
Next is leg lifts holding myself up. No weight, just straight legged slowly up, slowly down pausing at the high point for a couple seconds. 1 set 15 reps.
Next, a set of bicep curls on the machine, 1 set 15 reps same way slow up pause for a couple seconds at the top of each rep with a squeeze, slow back down.
I then repeat the pull ups and dips (same way before as many reps as I can do).
I do not take any breaks between sets, just long enough to go from one machine to the next.

Tuesday:
13 minutes of high intensity cardio, going faster then I do on Monday again pushing my heart rate as high as I can.
As soon as I'm done with cardio, straight to pull ups and dips, same as Monday.
Chest: 3 sets of each, incline bench, flat bench, flies, 12 to 15 reps each, one right after the other no breaks until all three sets are completed. I do all reps slowly up, pausing at the peak of the rep with a couple second pause and squeeze, and then slowly down.
and then finish the same way I did on Monday, 1 set of the three ab excersizes, 1 set of curls, then the pull ups and dips again. Still no breaks between anything.

Wednesday:
13 minutes of high intensity cardio as on Tuesday. Then the same pull ups and dips.
Arms: 3 sets of each, shoulder press, curls, tricep push down, side arm raises, 12 to 15 reps each set. One after the other, no breaks between sets until complete.
Once done, finishing the same way with the abs work out, except I typically do 1 set of 15 incline bench, and finish with pull ups and dips.

Thursday:
Starts off the same as Wed. and Tues. with 13 minutes of high intensity cardio, pull ups and dips.
Back: 3 sets of each, seated rows, pull downs, and reverse flies, 12 to 15 reps each set. Same way, slow with pausing at the peak of the excersize holding and squeezing the muscle.
Finishing the same way as before with the ab work out, then 1 set of curls, and pull ups and dips.

Friday:
Starts off the same as other days 13 minutes of high intensity cardio, pull ups and dips.
Legs: 3 sets of each, leg extensions, squats, hamstring curls, calf raises, 12 to 15 reps each set, following the same procedure.
Finishing the same way as before with the ab work out, then 1 set of incline bench, and pull ups and dips.
(I typically alternate on Fridays between leg work outs and a full blown ab work out. My legs are already bigger then my upper body so I don't feel the pressure to push them too hard)

Saturday and Sunday off.

Can you think of something to add to this work out, or maybe another method of doing the reps, or something to substitute in that may be better then what I'm currently doing?

Supps that I'm on include: Sci-Fit Nitrox, Sci-Fit Glutamine, LG Formadrol Extreme, Muscle Tech Hydroxycut Hardcore, Sci-Fit GHT Stack, Mega Men Multi, 500mg Vitamin C, and Glucosamine Chondroitin MSM.

	Supps