You must be RDS then? Thanks for your help back then. I was dealing with serious fatigue and just couldn't train properly. That is now 80% better and I still don't know for sure what caused it. May have been as simple as eating too much junk food, could have been depression or anything else. Looking back now I can't even describe how bad my sleeping was and how tired I was, I think most people would have quit work and given up on life.
I gave up training altogether for a few months and lost most of my progress dropped to 165lbs. Got my hormones tested, everything fine including testosterone at a surprising 750ng/dl and that's at a time when I wasn't eating anything or training and was badly fatigued so I'm guessing it wasn't an optimal reading. I still have shockingly bad genetics but I can't fathom the mechanism for this - maybe just a tiny bone structure and high estrogen stopping me being lean and hard. Maybe just not enough consistent years in the gym yet.
Training wise I do a split chest/tri, deadlifts and legs, off, shoulders, back/bi
Each starts with a heavy move so bench, deads and front squats, dumbbell press which I progress on in the 3-6 rep range, doing reverse pyramid for the at the moment. Then I basically do bodybuilding sets for an additional 2-4 exercises per muscle group. Really High volume shoulders and arms, which seems to be working. Back and side delts are my standout body parts. Might switch to a 6 day routine when I start bulking as I'm currently frustrated that I can't get in the gym more often, but it seems pointless to lift any more than this on a cut. In the past year I've gone from 165 to 194 and back down to 185 leaner than I've ever been. Not six pack lean, cut the closest I've ever been. Want to get it done and prove I can get shredded and then it's perma-bulk time after that but never getting fatter than 15% again if I can help it.
Best lifts: bench 210, deads 405, front squat 190. May have lost strength a bit since these especially in bench but I haven't tested.