None of my gym sessions ever go more than 30 total reps (with rare exception). Yesterday I did 5 total sets across 4 different exercises (Zercher Squats, Assisted Pullups, Assisted Dips, Seated Dumbbell Shoulder Press) and today I did 4 total sets across 3 different exercises (Seated Dumbbell Shouler Press, Romanian Deadlift, Close-Grip Cable Row).

Other than that, im out of ideas

My suggestion is to cut back your volume to 20 total reps per day and no more than 3 sets. If this “fixes” your energy problem then your problem was too much volume. The solution is to reduce your volume down to bare minimum then slowly add volume each week until you find your “sweet spot” where you still have enough energy to do more important tasks.

This constraint also forces you to be more mindful of your own “fatigue cost” of every exercise at the gym. For example, seated dumbbell shoulder presses cost me no fatigue as far as I can tell. High fatigue (speaking for myself only) are exercises which I find uncomfortable or psychologically difficult to do, even with little to no weight (such as hack squats, back squats, and skull crushers).

I have made unbelievable strength gains as a beginner in my 40’s. Not much muscle gains but I don’t care since that’s nearly impossible to measure accurately and the increments are too easy to lie/cheat your way to size gains. Connor Murphy did a whole video about it around Covid or just before where he shows the importance of clothing, light, camera angle, pose, and 2-3 other variables which seem unimportant but massively affect how jacked you look.

Other than that, I’ve been experimenting with supplements lately and I’ve mostly copied Derek’s (from More Plates More Dates) Gorilla mode pre-workout formula that he lists for free on his website the ingredients and amounts. Here is my “economy version” but Derek’s formula is better:

High stress job

Hockey 2x/week

Weekends full of housework

Pound energy drinks

And you don’t know why you’re exhausted all the time?

You need to revamp some things, restructure your life a little. You can’t be “ON” all the time, where’s the down time?

A lesson I got from my grandparents (that took me forever to understand) was slow and steady - do a little every day. So rather than save all the housework for the weekend, do a little every day. Then there’s a little less for the weekend.

The hockey is good as exercise and something you enjoy, but it’s also a lot of time. Not saying that’s all bad, just something to be aware of.

And just stop with the energy drinks.

Let’s get the basics right first - 8 hours of sleep and lots of good, nutritious food.

That said, for me, I found that heavy lifting 3-4 times a week and cardio twice a week was a bit too much. Once you’re past a certain age (and we both are), it’s just a lot.

You haven’t described diet at all and that is the most likely issue. You have said you use energy drinks to get through the day which suggests you are experiencing significant sleep debt and also clouding your ability to see true energy issues. I would recommend dropping the caffeine as soon as is reasonable and then see how you feel. Until you can do that I would recommend making sure you are getting enough iron, B vitamins, and calories. It is fairly easy to end up iron deficient and same for B vitamins, but both are readily solved. The calories is actually the hard one, if you have drifted down to low calorie intake it can be hard to pull back up.

Could be low iron or something like that. Have you talked to a doctor?

Thats about the age some men have a drop in testosterone. Never a bad idea to get levels checked. Hrt is not just for the trans community.

I dont know if diet is the issue, my wife and i eat at home. I try not to snack much. My breakfast and lunch are pretty routine; yogurt with granola and berries, then lunch is a turkey wrap with spinach on it.

Have you tried being younger?