Workout intensity | Recovery, Warm-up, and Prehab | Forum

Post edited 5:55 am – May 27, 2010 by Cameron

So yea, it's 2 am.  I didn't eat in bed and the insomnia bugs are out to eat me tonight, so thought I'd post this one:

Out of curiosity, how many of you have ever really blasted your workouts done?  I mean shoving something like 6 exercises with 3 sets each in about 30 minutes.  I usually do this about once a week, to really tear apart my muscles.  It really takes some getting used to but you really do feel the difference.  It's almost like your muscles burn, but you get that good pump at the same time.  Not to mention the heart rate and such.  You actuallly would burn over twice as many calories doing it from a callistenic angle.  Not to mention with a little resistance added.  At that point it almost becomes plyometric. 

Keep in mind, if you haven't ever tried this and you want to you pretty much have to do at least alternating sets, or a circuit.  Unless you can lift full intensity with only about 30 seconds rest inbetween exercises I wouldn't try this with a completely horizontally loaded program.

For example, yesterday i did:

Single Arm Barbell Snatches—– 3x6  (Starting at my side, with my hand centered in the bar, I basically do a snatch variation.  As I get a good Lat. pull with my lifting arm, and reset my feet, i do a 90 degree turn under the barr so that I and face the same direction as my palm straight up in the air.)   I have wicked back shoulders from sports in HS, so this really seems to help me keep mobility, and doing it with a barbell instead of dumbells helps with that muscle and wrist stability.

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Single Arm Barbell Suitcase Pull w/ a rotation (Basically a Single arm standing row, but i twisted my body to face forward in order to pull the bar in front of me, because it starts @ my side.  I threw this one in here to really help me get a good pull for the snatch.)

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Military press—- 3x10

Push/pull—- 3x10

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Bicep curls—– 3x8

Push-ups—– 3x15

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Pull-ups—– 3x8   (Wide grip, almost always for me :)   )

Essentially, I supersetted the second exercise after the first one, and took about 30 seconds to get some water, and get back set up to start the next lift.  The first set, as I was more fresh had 2 supersets, while the other 2 had one.  This took me a little less than 30 minutes to do.  The weight wasn't extrememly heavy, but it was probably about 80% of what I would normally do with recovery, at least.  Anyways, if anyone would like to comment it'd be great to see what I hear from this one.

Cameron

Can always do a push-up with your feet against the wall.  Not like a decline, but more of a plank position. (Prone-iso ab for you name sticklers out there.)  So that your feet are flat on the wall.  The only thing holding you up should be your shoulders and abs pushing downwards (relative to your body position) into the wall.  At arms length you should be perpendicular to the ground.  Just be careful not to get black on the wall….

If any1 has seen the "insanity workout" it's pretty insane… same concept, but more weight oriented instead of calistenics.