ah i think maybe i didn't explain the 100's very well...
on monday i do curls with dumbbells at like 45lbs(no laughing) each hand i'll do 3-4 sets of 8-10 reps. Then on tuesday as part of my cardio i do 100 curls with maybe 15lbs the goal with this apparently from what i've read (and felt) is to activate more fast twitch muscle and increase fat burning as part of cardio. So i'm trying to build by lifting heavy weights on my weight training days (mon,wed,fri) and doing the 100's as part of cardio. As for the pull ups and dips i just do one set as many as i can each morning as part of high frequency training. The goal of this is to just increase the reps of whatever exercise it is. For example i was only to do 6 pull ups a week and a half ago and now i'm up to doing 9.
So tldr version is
-I do highfrequency training to increase reps and i do this daily (takes 5 minutes)
-I do normal weight training on monday wed and friday and switch between super sets and standard sets every 3 weeks to keep muscle confusion
-I do cardio on tue thur and sat which includes hiit, abs and doing 100's at light weight for the previous days muscle group
edit*
100's being one set of 100 reps to "feel the burn"
and my abs workout is based off of the p90x abripperx program
It's too much. The "weight training on monday" part, 3-4 sets of 8-10 reps is fine. But doing 100 reps the next day isn't allowing them to recover at all. Then hitting heavier weight the day after that is bad. You have the right ideas, but you can't do both at the same time. The amount of work you do every week is going to help you look like a marathon runner, IMO. They are lean as hell, cut, but still weigh 160 at 6' tall. Muscle doesn't have good density or shape. If that is what you want then keep on. What you showed us, "Ryan Reynolds" type build is going to require something different.
The slow twitch muscle fibers are for endurance-sets of 100, P90x style training. The problem is they don't "grow" like the fast twitch. Fast twitch are for short bursts of energy-sets of 8-10. To develop more muscle growth for that more defined, hard, ripped look, you have to work on these. No matter what you do, you have to give your muscles time to recover=a couple days. You can train this way, 3-4 day split, targeted muscle group training, so that each muscle group gets worked hard, ONE day a week, and your muscles will recover better, and will grow.
Muscles don't grow when you are throwing weights around doing sets. They grow at night, and days after with rest as they repair the damage you do during your sets. Maybe you didn't know this, but this is one of THE MOST IMPORTANT parts of building muscle, even not a ton of muscle, like you want.
The good news is you have shed quite a bit of BF already. It's easier to gain lean mass starting at a lower BF, since the extra BF you will gain in the process won't turn you into a tub-o-lard. You should be able to gain mass without going much above 15% or so.
You obviously have the work ethic, and desire needed. I suggest since the weekend is here, take the next week off from training. Maybe go for a slow relaxing stroll 3-4 days, but nothing taxing. Even if you insist on doing your same program, your body needs a break from it. During the week, work on developing a 3-4 day lifting program. I recommend each muscle group once per week starting out. Chest/shoulders, back, legs, arms, with abs 2-3 days at most. You should do no more than 2 days in a row, a day rest in between lifting days. Since you like to do AM and PM style, you can do cardio in AM with abs maybe, and lift in PM. Get 2 days complete rest during the week, split up preferrably. On those days you could go for a leisurely walk, but not much more than that.
For me personally, I like to lift in a split like this based on my schedule I ususally lift PM after work
mon-back
tues-am light cardio and abs sometimes, nothing in PM
wed-chest/shoulders
thurs-either arms or legs, just depends
fri- arms or legs (i like legs on fri since I don't do much cardio on weekends while legs hurt like hell and they are recovered enough to do cardio back on monday)
Sat-arms/abs if I didn't get arms done earlier in week. Otherwise REST
Sunday-REST
Pick 3-4 exercises for each muscle group, do 3-4 sets of 8-10, with the tenth rep being hardest, but still using proper form. Pyramid weight up each set, meaning first set do 10, add a little, try 10 again, add a bit more for 8, add enough weight each set, but don't go lower than 6 reps.
You should feel a burn in your targeted muscle you are working. If you don't, you have to correct your form until you do. When you are done with your arm workout, your arms should be jello and have a hard time reaching up to scratch the back of your head. Then you will know you hit your target.
Do this type training for 4 weeks, using different exercises or different order of same exercises each week. After 4 weeks, do 3-4 weeks using reps in the 6-8 range. Then do 4 weeks in 12-15 rep range. After 12 weeks, you should notice your muscles getting better shape, more dense, even if you aren't taking in a ton of extra calories. They won't really get alot bigger until you go about 500 more calories over maintenance, but they should start to look better and get harder.
One other question is , go you go to a gym or workout at home? If at home, what do you have to use? It's going to matter when determining what kind of exercises you do.
Post up a proposed plan, let us tweak it if need be, and just relax for a week. You aren't going to lose your progress in a week and your body will respond better to training again afterwards. Hope this helps some.