Focusing on form not weight

My work out routine has remained in large part very regular.  I do weights on M,W,F and run on T,Th,Sat.  I’m noticing strength improvements and cardio improvements as I measure my recovery heart rate after my run.  However I’m not feeling or looking lean.  I see muscle growth but still under a layer of fat.  I’ve always wanted to go for a lean “cut” look but noticing that I need to change my work out.

So starting on Wed 2/18/2009 I changed my workout by using a less weight and doing a lot more repetitions.  Here’s Wed.’s work out:

Chest
Bench Press
135lbs (1 plate) x 12
135lbs (1 plate) x 12
135lbs (1 plate) x 12
135lbs (1 plate) x 12
155lbs x 10
185lbs x 9
135lbs x 10
115lbs x 10

35lb fly’s x 12
160lb butterfly x 12

In my bench press and especially in my fly’s I tried to really focus on my form.  Going slower and focusing more on the muscle. 

Back
Low lateral pulls
45 plate x 12
45 + 25 plate  x 10
45 + 35 plate x 8
45 + 45 plate x 6
45 + 35 plate x 12
50lb dumbbell row

While I didn’t change my back row work out I did go a lot slower and focus on the muscle area.  Normally I go through the exercise quickly thinking more about time than the workout itself.  Focusing on form is my goal not the weight.

Abs
Situps on ball x 20
Situps on ball x 20
Situps on ball x 20
Leg-lifts x 30

Again no change to typical ab work out just going slower and focusing on form

Squats
I got on the squat machine where you’re lying down and pushing weight up at an angle.

45plate x 12
45plate x 12
45plate x 12
45plate x 12
45plate x 15

I never like doing leg work outs because I know the day after I have to go do a run.  I hate knowing that I may blow up my legs and have a sore and ineffective run the following day.

Overall good workout.  Today (Thursday) I still feel my chest a little sore from Wed’s workout.