honestly, the cabbage casserole looks the best to me. If there’s bacon in that, I’d murder the pan 
Dude it’s amazing. I actually just got up to go get a dip because if I didn’t do something I wouldn’t hav stopped.
She normally puts bacon in it but we didn’t have enough and she forgot to buy some. So saved all that labor and went baconless instead on a smidge of bacon lol
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He didn’t test it this time but it’s always low, runs in the family. Worth seeing a blood doc over?
Really great back day. Was short on time but I made up for it with intensity!
Chest supported prime rows - hardest I’ve ever gone on rows. Felt like a wild animal lol
Seated dual cable low rows
Prime lat pull downs
Skull crushers
Lying dB kickbacks things
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How low? Dark circles under your eyes? Are your fingernails getting horizontal ridges or flattening out?
You don’t need a doctor to diagnose iron deficiency, you can get your own blood work and treat it over the counter. Just get your ferritin levels checked. Be careful not to take too much iron. Typically a treatment would look like 3 months on iron, 1 month off, get blood work again.
Also, get iron gluconate, it’s one of the forms easier on digestion.
Hired a coach (handling diet and workout), started test/DHB, if I don’t grow with this blast Idk what I’ll do. Probably fucking quit and go back to racing dirt bikes, Atleast that made me happy.
First back day.
BOR
Bar x 10
95 x 5
185 x 5
235 x 9
185 x idk. 13?
Prime Pull downs
200lbs split middle/end evenly
11 reps
140lbs split middle/end evenly
15ish reps
Prime rows
235lbs slight middle bias x 9
175lbs slight middle bias x 16
Single arm cable rows
140lbs x 10
110lbs x 24
Single dumbbell preacher curl
27.5lb right arm - 14 left arm 21
30lb - R - 15 L - 20
T bar row SS curls
45lb x 20 - curls
70lbs x 19 - curls
Deadlifts
No deadlift today as platforms were taken.
Not happy about the BOR’s or the deadlifts. Haven’t done them in for ever and don’t want too.
Working in a set rep range is weird. Idk what weight to use so some of these aren’t right. Which is frustrating. Minimal arm work which is fucking tearing me up on the inside. He says he’ll add more if I can recover from this 
.
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What is the diet like from this coach? The workout looks pretty good, can’t be skipping the deads though! Do some low rack pulls with a shitty bar if you can’t get a platform. Or just do them on the floor, and lower slowly.
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I’ve got nice bars and racks at home, but I can’t do the workout at home and idk of leaving the gym and driving home to deadlift is the right call either. I’m sure it’ll be taken every time at the gym as there’s a bunch of wanna be CrossFit hero’s.
The diet is pretty simple. Been on it two days and I’m losing weight . I check in weight wise Wednesday so hopefully he’ll add some. It’s a giant pain in the ass to meal prep. I’ll email you the diet as idk how he feels about me posting everything on here lol
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Might have to work in with them. Not always the worst if they are like this.
Probably don’t though LOL.
Gonna sound like a perv here, but we used to have this hot BBer chick at the gym I went to. Always skimpy clothes. She would “grunt” for almost every rep, but from her it was more like the noise the female tennis players make when they hit the ball (kinda a moan). Hard to stay focused on a hard set with all that going on.
Did the coach originally have deadlifts at the end That would be strange to me, but IDK everything.
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Dude there is some of the finest girls ever at this gym. It’s horrible for me mentally. I’d work out at home if I had more equipment.
Yea he said he likes them at the end and they are like 8-10 reps. Just one set, leave a rep in the tank.
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I have a tough time being motivated at home. Just tough to go into my basement and do sets of hard squats. IDK, some people do it, I just have a hard time pushing myself in that environment. I also don’t know how people do hard workouts at 6am. I could go do a pump workout, or LISS or something, but squatting and deadlifting are a no go at that time for me.
On a plus note for me, the left arm seems to be recovering nicely. Pressing power is certainly coming back. I think it is about 80-90% better.
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Yea dude, same here lol but it’s still nice tonwork out at home sometimes. I just need $18,000 worth of equipment lol
Hell yea dude!!! That’s awesome man
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Honestly these women are a blessing for my workout for I geuss I have a surge in Testosterone or something and suddenly I can lift more weight or squeeze one more rep 
Crossing my fingers ofr you my mate, but honestly I think you’ll be fine, you were already making progress 1-2 months ago
Oh don’t get my wrong, I love them there it just makes me not want to come home to my girlfriend which is not good.
Well see. This guy is a monster and a competitor and has trained other people successfully, so if this doesn’t let me see some progress I’m just broken.
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Gotta try to get out of that headspace, dude. Erase that “if” out your mind. You don’t suck at building muscle or losing fat more than anyone else does. This is all a self-fulfilling prophesy - I wonder if I can’t do it, it goes slowly so I give up, then I was right and I couldn’t do it. You can do it. And your quad pic was sweet so I know this to be true. Just follow the dude’s instructions and you’ll be fine.
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I have plenty of thoughts on this but I’m tired of feeling like the pussy who always bitches lol
I’ve had times of great eating, and times of great workouts, but the two rarely overlap. I’m gonna out a stop to that. The coach will come in handy not only for knowledge but for the accountability. Plus the placebo of knowing I’m doing exactly what someone’s who’s been there done that is telling me to do.
Gonna be a long summer
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No mate, it will be a great summer full of gainz. Trust me.
I meant the hard core diet and gym plan in the middle of lake and beach season
But yes, it better be gains city round dis bich
100%. Power of positive thinking is huge, as is self-affirmation.
We’re all conditioned to be self-deprecating as some sort of self defense: If I beat myself up, no one else will.
F**k. That. People will still beat you up AND people will always work to tear you down, so you have to OVER compensate and be sure cocksure of yourself that it’s borderline arrogant. Because again, we’re told “oh no, don’t be arrogant” and that pride is a sin, but hell, eventually you start being what you hype yourself up as.
Be your biggest cheerleader @wanna_be.
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