gotta mix it up and don't forget the other stuff
I basically agree with that. But I'd only add that if your workout contains just intense movements you'll probably not get much flexibility or balanced growth over time.
Not disagreeing it would work, I just think for me, it's too easy to overlook warmup, cooldown and flexibility and you do it at your peril! Never mind form of the exercise movements, that's a whole other thing and crucial to sustained success particularly with intense movements.
Anyway, I count those things in the hour (maybe that's cheatin in some folks minds though
With machines I think it's part of why they don't necessarily give you growth. People get on a machine, do a movement (which the body adapts to) and over time, you lose intensity and growth and change. The nervous system is "smart" for lack of a better term and if you just do the same motion you will plateau. It's almost like a skill - you get efficient and use less energy to perform it.