4 weeks is'nt long enough to tell if that regime has been effective imo!
It seems a tad high volume but if you're using those 3 days off to really rest well and feed good then wait until the end of Feb.Take a pic of yourself now and again end of next month,see if you notice a visible change,im sure you will.
How long are your muscle groups taking to recover from the aches after each session mate?
