Yeah I try to impose progressive overload, but can never get strong. Funny enough when I hit each bodypart once a week, I was stronger.
I'm definitely eating enough. I'm 6'1" 195, and eating protein close to my weight, but also not have added bit fat around mid section.
Sorry on phone and hard to be more detailed.
Monday upper heavy:
3x6-8 bench
3x12 cable flies
3x6-8 rows
3x12 latpulldowns
3x6-8 OHP
3x10 cable lateral raises.
Tuesday lower heavy:
3x6-8 squat
4x12 leg press
Leg curls
Wednesday off
Thursday Back n biceps hypertropy:
4x12 cable rows
5x10 pull-ups
4x10 DB rows
4x12 lat pullovers
Friday chest, shoulders, triceps hypertrophy
4x12 bench
4x12 incline Smith
4x10 downward cable flyes working lower pecs
4x12 Dips
4x12 Rope pulldowns
3x10 rear cable delts
Saturday lower hypertrophy
4x12 squats
3x10 DB rdl
3x10 extensions
Diet:
One cup oatmeal, walnuts, berries, scoop of protein
Yogurt with fruit and protein powder
Chicken, broccoli and sweet potatoes
Three eggs
Packet of tuna
Dinner which could be fish, red meat or chicken with veggies