Had a meeting with a trainer today. We looked at all of my specs. BP, weight, body-fat, etc.
The trainer, a nice lady, liked the three-day split I'm following, but suggested that I'd get more benefit from my lifting if I'd cut back to two sets instead of three. She commented that about 75% of the value of a particular exercise occurs during the first set. The second set produces only about 10% more, and the third set is pretty much a throw-away.
Does this concur with what you guys have heard?*
She also recommended more cardio, at least 30 minutes per session, and said that it's a good idea to vary the cardio routine--rowing one day, bike the next, and so forth.
* Okay, I just checked Pete's post, "Single set Vs multiple sets - which is best for muscle size?" which addresses this question.