Close.

Beyoncé and Stevie Nicks playlist today.

Bob, I’ve been training fasted for about 4 years now. I intermittent fast and training falls on the tail end of it. So when I’m training, it’s usually around the 15-16 hour mark of the fast.

I think Tom trains fasted too.
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Wheels and guns.

Leg presses, heavy
Hammie curls, reps
Hack squats, reps
Barbell curls, heavy
Cambered curls, reps
Skullcrushers, heavy
Close grip bench, reps
Dead hangs
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I eat once a day around 8pm as well. No carbs.

No time to workout for 3 days eek, I already feel a little porky :-)
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Once a day? No way in hell I could do that.
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I'm lucky to keep it less than once an hour. :-)
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I'm on about a 3-4 hour schedule myself.
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Obviously I was kidding (a bit), I'm a 3 hour guy as well, Bob.

Unless Huy is around, then I am good for 15 seconds or 3 pumps, whichever comes first (phrasing). :-)
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Sat all day eating, ugh. Went to gym, 2hrs on the elliptical, a set of complexes, 10 stairs and a partridge in pear tree.
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Merry Christmas, Greg and all! :-)

Off today, so I will do a Christmas morning lift in a few hours.
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Tried a new location, now that my keyfob works for any gym in the chain.

Just wasn't feeling it today. Probably not best idea to work my back with my neck still bothering me.

Assisted pull ups, 4x7-8
Close grip cable pull downs, 4x10
One arm dumbbell rows, 4x12-15
Close grip rows, 4x10
Dumbbell hammer curls, 4x12-15
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Hope the neck feels better soon, Bob.

Heading in for ICC now. :-)
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Nothing is open and I feel bloated
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Merry Christmas guys, may we all eat too much and burn ourselves out in the gym :-)
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I can’t wait to see how heavy I can lift tomorrow :-)

Powered by cake and tamales
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Oh, yeah! :-)

International Chest Christmas today, went heavy on incline bench, heaviest I've gone in months. Vertical bench for reps, heavy flyes and declines for reps to polish it off.

Had a traditional turkey dinner, and loaded up on both the bird and all the carb-rich sides. Gonna try to keep up with Huy tomorrow. :-)
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I need to do some heavy circuit training tomorrow. I really like the circuit...hides the cardio...and I HATE cardio.
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Maybe cardio looking for you, Marc Kim. :-)
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My body has been itching since around 9am. I get like this when I don't do anything active for a couple days. It'll be pretty interesting later. I'm thinking:
light squat warmup with body-weight dips
heavy rack-pulls (my back issues...no deadlifts for me anymore)

then 3x of (my Fran):
1000m row
40 thrusters
40 pull-ups
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Tear it up, Marc. :-)

Back today, decided to do the chest supported T-bar rows to see if I can't completely heal my tweaked lower back.

Supported T-bar rows 180, 205, 225, 250, 270, 225
Barbell rows 205, 235, 265, 235, 215
Cable rows 220, 240, 260
Pec Dec rear delts 130, 130, 145, 115
Pullups x 3 sets

Lower back started to tighten up a little on the cable rows, so cut the rowing off after that.
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Well, it happened.
5m jog
5 x 12-8 sets of light squats to warm up, 65, 95, 135, 155, 175
5 x 8-5 sets rack-pulls of 135, 155, 175, 175, 175 (I got very nervous with my back)

Circuit
1000m row
20 thruster
20 pull-up
2x...then I felt my groin burn, which happens when I do explosive movements or jump, from time to time...I think one of you said it was a recurring sports hernia? Well, I stretched a lot, took a rest and finished at 60 total thrusters, but ended up doing 100 pull-ups and 60 push-ups to make up for the 40 missing thrusters.

I feel pretty tired, so that's a plus.
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