I'm interested in what some of the other guys will say but it looks like the problem is with your diet. Thats quite a big cycle you're doing but you don't seem to be eating enough (I've assumed you're only eating one of those meals each meal time). With that cycle you should be aiming for 6 to 7 meals (even if a couple of them are protein shakes or MRPs)
I also wonder how much your shifts buggar you up. I've got a mate I train with occassionaly and since he's been doing shifts, he finds it hard to get any sort of consistency into either his training or his meals. Also, because the change in shift patterns from days to nights can be quite abrupt, he is often too tired to give his training his best. Does that apply to you? Perhaps there are some other shift workers on the forum who can give you their way of managing their training.
You mentioned going more often than 3 days a week and splitting your routine - that might be a good idea. Day three with legs and back looks particularly heavy |