More updates.. I cleaned the IAC (fixed my crazy idle upon a warm start)
I also checked my fuel pressure.. I did a video of it but I forgot all about waiting like 5-10 min to see if the pressure held.. it might show in the video but it was dropping a bit.
Should it drop as soon as you turn the car off? the haynes manual says to wait 5 min and the specs listed said the hold pressure should be 30 psi but not that way for me.
from what I seen around it could be the fuel pump or the FPR or possible injector.. but I checked those back in the spring and they seemed to all test good (was still having the rough idle back then and last year)