To me, "two-hour long" and "very intense" in the gym is a contradiction, unless antirez means aerobic work. In my experience if you do heavy squats, deadlifts, presses etc. you will be done in maybe 45 minutes, will have not much energy to do anything else for the rest of the day and it will take all the time until the next workout to fully recover. If you are interested in the best fitness results, this is necessary, for keeping the mental performance high as much as possible the intensity has to be much more moderate.
Indeed in those sessions I do both aerobic and weights in the same session. Like 30 minutes aerobic, and then all the big groups of muscles in the remaining time, but of course there are the mandatory pauses, like 60 seconds every repetition, 90 seconds between different exercises, and so forth. The order is: legs, top part, and at the end I do rectus abdominis exercises.
Too true. If I go heavy on squats or deadlifts I can completely exhaust myself to the point of throwing up and light headed-ness in 15 minutes (Then comes upper body :P), so I call bull-shit that you can have a two hour intense workout.
