fasted training

Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began.

Strength

Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, shoulders, hams, quads, calves, forearms.

Squat: 5 x 45 / 5 x 155 / 3 x 205 / 1 x 220 / 8 x 3 x 225 lbs @ 180s. This is a volume PR at 225. {Next Friday: 5 x 3 x 230 lbs @ 180s.}

Power Clean: hang x 3 x 20 kg / 3 x 25 kg / 3 x 50 kg / 1 x 60 kg / 3 x 3 x 62.5 kg. {On Monday do 4 x 3 x 55, 2 x 3 x 65.}

Deadlift, with Fat Bar: 3 x 5 x 170 lbs. Working on grip strength. 175 next Friday.

Exercise

3 rounds: hang clean, static hold in front squat / clean bottom position, about 30 seconds, 5 front squats, all with 25 kgs. 27.5 kgs next Friday.

Chin Ups in squat rack, assisted by Rippetoe band set up, one hole down from Monday: 3 x 12.

Turkish Get Ups: 25 lb KB, switching hands each rep, 5 min continuous.

Kettlebell Swings: 3 x each arm x 12 reps x 35 lbs KB.

This felt awesome. I finished up, had more BCAAs, and continued fasting until 11:00 am (24 1/2 hours).

I have set a couple new PRs in the past 13 days, while simultaneously dropping 10 pounds of bloat. No complaints.

Fasted training is really not a big deal. Warm up properly, have some caffeine and water, BCAAs, and ybf.