Today started out at 4 am with an Overhead Press workout and no assistance exercises. The idea is to blast the shoulders, but still give the body some extra recovery time. The prescription was 2 sets of 3 reps followed by 1 set of 1 rep at 90% of my 1 rep max. It was short, but intense.
I managed to easily complete 3 reps at 120 lbs. Honestly, it was too light. The next set was 3 reps at 140 lbs. This, too, was easy. To compensate I shortened the rest period (always working the experiment). On the final set I hit 155 lbs for 2 reps. The intensity was high. My workout partner completely failed on his attempt at 140 lbs for 1 rep, so we had him do 2 assisted reps with that weight.
I rested for 11 hours (actually, I worked that many hours) and then tackled the Insanity Pure Cardio and Cardio Abs workout. For some reason my heart rate was way too high during the workout. At times I hit 170 bpm! I completed the 55 minute session, but now I feel horrible. I have been shaking badly. I can tell I've taken a metabolic hit because I feel ill. I feel like I hit my upper limit on intensity. Now, the sick part of me is happy that I was able to be so intense, but the normal part of me wishes I could have gone easier. I definitely dug deep for this workout.