I train mostly for explosiveness and speed.
Here's what I did yesterday:
Play ball for 30 mins. Jobbers left because I was too dominant. I then went to the baseball field, circled the bases 10 times at full speed, 5 clockwise, 5 counterclockwise. (1 min rest in between)
10 chin-ups
25 push-ups
10 pull-ups
then plyometrics such as box jumps, one legged hops, step-ups, side hopping, depth jumps, etc. for one hour
After that, I went to the gym and alternated between the deep back squat and the front squat for 8 total sets. Each set was from 4 to 6 reps. 250lb for the back and 185lb for the front. after that, it was 3 circuits of leg curls 8x, leg extensions 8x, calf raises 20x. Bicycle to cool down for 5 minutes and that was it.
Damn, son! That is some major output. You must be fueling the beast a ton to keep up with that level of output.
I kinda went overboard with that one. I've always thought that CNS fatigue is an overrated concern for wimps but I finally found out what it meant. After that workout, I could barely sleep for the next two days. My spine and deep muscles were sore and the sacrum felt like it had been bruised even though it wasn't. I'm sure that what Da Bizness did for his test was more grueling when it happened since I took 2-3 min breaks between sets but I bet mine hurts a lot more in the hours that followed.
It's all good though. Workouts like this have sent my metabolic rate into hyperdrive. I can't eat like how Cormac tells me to eat because I'd lose 5 lbs in 2 days and not have enough energy for my workouts. I still have followed his advice in cutting down on the processed carbs most of the time but I go nuts once or twice during the weekends. It's because 1) I love to eat 2) I want to get enough energy for the beginning of the week when I usually have my highest intensity workouts. For example, last Sunday, I had a relatively Paleo breakfast with 4 eggs, 5 bacons, and half a polish sausage but for the rest of the day, Paleo went out the window. For lunch, I had a monstrous pizza, buffalo wings and beef ribs. For desert, I ate half a gallon of Ice Cream. Then dinner, I went to a BBQ restaurant with my family and ate by myself a whole 1/3 lb cheeseburger, 14oz rib eye steak, two baby back ribs and a bunch of sides like sweet potatoe fries, regular fries and mac & cheese. To top it off, I shared a cookie ice cream sundae. That should have been it but I had to send my uncle to to the airport at night. I noticed that they had open a new Pink's (famous LA hotdog joint) and couldn't resist getting a foot long hot dog with cheese, bacon, pastrami and an order of chilli's fries for my late night snack. Total calories that day had to be at least 10,000 but they were all burned off by the end of the next workout.
Seriously, for biggies like Mupepe and andrwfields, driving up their metabolic rates might be even more important than eating right. I've gained 5 to 7 lbs of weight in the last two weeks even though my waist has gotten smaller by another inch. If you're trying to get into shape fast, bodybuilding or powerlifting workouts just aren't intensive enough to deliver. Crossfit is also more for maintenance than quick improvements in performance. Personally, I feel like the whole bulking/cutting crap is highly overrated for people who don't plan to live like bodybuilders for the rest of their lives. Old school sprinters and basketball players still had magnificient bodies even tough they never went through such cycles. The improvements in their body shapes correlated directly with improvements in their athletic performances. Training like those explosive athletes would generate the fastest and most dramatic results. Every fitness expert knows that it's much harder to improve speed and leaping abilities than any other aspect of athletic performance. If you can improve your vertical by 10", that would be several times more impressive than improving a bench press by 100lbs.
TLDR version: train like sprinters or athletes in explosive sports if you want to get a great body fast. Athletic performance = positive aesthetic results
