Hi guys:

I'm 35, weigh 215, and I'm 6'4 and have been working out for about 2 years now.

I'm trying to eat clean ie: white fish and meat primarily with rice and veg so I put on as little fat as possible.

Because of life generally I can get to the gym 4 days out of the week.

This is my typical workout:

Mon - 1 hr chest workout, 1hr cardio
Tues - 1 hr back workout, 1 hr cardio
We'd - 1hr arms and shoulders, 1hr cardio
Thurs - 1 hr legs, 1 hr cardio

My main issue is this plateau I hit. I haven't added weight to pretty much anything for 4 months. Issue is I had a trainer in the past that kept me honest and working at my max weight/reps but now it's hard to do with no spot or encouragement.

I'm also supplement free other than a pre workout mix to keep my energy levels high.

Is there anything I can do to i.prove my workouts or technique to finally put some more weight on the bar?