This workout left me feeling amped and powerful enough to take on the world. I maintained this alert-buzz throughout the day and my entire musculature felt “energized” for a good many hours post-workout — as if I were in a constant state of “pounce-ready”. My good-hormone spigot was opened wide — but alas, I’d accumulated little in the way of total stress. This really boosts my work productivity. Not too bad a pay-off for a twenty-five minute investment. Talk about GTD!
If I were my own boss, or worked for an entity that embraced flexible work-day scheduling, this is what I’d do:
Keep a half-hour workout block in the morning
Take a 20-30 minute late afternoon nap.
Keep another half-hour workout block in the evening
With some time for a couple paleo-like meals thrown in, I could pull 12-16 hours in a day, 3 to 4 days a week. My employer would reap the benefits of increased employee productivity (not to mention morale), and I could squeeze in some long weekends off. I’d be commuting less — a plus for the environment. An all-around win-win-win situation. Ah, but I guess this is a subject for another time.
Here’s the workout — the fur began flyin’ at about O-six-thirty:
Weighted Dips x 3’s + a 12-second isolation following the 3rd rep. 4 sets “at weight”
Supersetted (is that a word? I dunno, but it is now.) with —
Yates Rows x 3’s. 4 sets at weight. The last “set” I shifted to a Power-Clean Grip, full triple-extension, Low Pull — in the rack, for 12 singles, using the rest-pause method
Note: when I mention “at weight”, I mean the weight that I’ve built up to and will use for my work sets. There is usually a 2-3 set, increasingly heavier, build up for most exercises. I will elaborate on weight choice and — just as important — knowing when to terminate a set, in a later post.
And that, my friends, was it. Short, sweet and rudely intense. By O-seven-twenty, I’d sh%t, showered and shaved, and was on my way to a great, TGIF workday.