you still doing your 4 day split or has your training changed?
Mon chest tri abs
Tues back traps calves abs
Wed off usually if not Thursday workout and then thurs off
Thurs delts and biceps or off
Fri I do a circuit day just few sets of mon and tues workouts higher reps 30: 45 minutes
Sat legs top to bottom
Sun off
I do a lot of drop sets ,and for say delts run the rack laterals ..
This past few months diet wise same protein less carbs I cycle them around,I do not count calories ,I also drink fair enough amount water not over board like some people with gallon jugs around all the time.i also eat small and do not overstuff myself for scale weight anymore I’m happier right now and my shape and condition is better for it.i want to be frank zane type lol..
I train with a cop he’s 36 I know him since he’s in high school we started traing together steady last 2;yrs he’s down 40 lbs since and looks great he’s rubbed off on me as well .i do not try to out lift him on chest like dbells I do what I can and shoulder presses as well.i push him on legs and back he has to keep up with me there I’m still very strong there .