@daughteroftheonetrueking Yeh ok, I missed original post so a little tricky for me to follow.
Protein intake looks good, you're reasonably strong though progression is slow as you know
My 2c
Your workout is overly complicated, I would get mentally fatigued and frustrated with progress that wasn't what I was hoping for. I would piss all the exercises off and focus on the big four; overgrasp chinups (heaves), rear barbell squat, dumbell bench press and deadlifts. Target your weights to be appropriate for failure on one rep in reserve at approx ten reps, some of yours are too low in reps targeting strength more than hypertrophy. Become excellent at these exercises, you aren't a bodybuilder who requires a large amount of isolation exercises. The big four will make you a superhuman outside of the gym
Start with all four exercises done in a session two sets each for eight exercises total in a session (after a small warmup). Do every second day for four weeks then increase sets per exercise to three, follow for three months adding weight to maintain failure at approx ten reps. Work hard on the sets, I have a suspicion you may be leaving reps in the tank. After all we are only doing eight sets initially so go hard. Session should take no longer than an hour. Take creatine
Tips to know if you are likely to achieve hypertrophy
-at or near failure during set
-DOMS (will fade over the weeks)
-feeling a muscle pump
-feeling the muscle working
(3 and 4 less likely during these compound movements)
Good luck, hope you find what works
![Grinning face :grinning: 😀](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f600.png)
and realistically you are in great shape anyway