Workout Update: 25 Minute Speed Train: Day 17

Day 17 was the second lower-body workout of the week. This one is a burnout workout, so it has four blocks doing the same exercises for three one-minute sets and then a burnout exercise that is either a band or bodyweight exercise. The first two blocks do not use the 3 x1 tempo, but the final two blocks do. This workout includes lunges, front-loaded squats, swings, and bridges. It is another challenging, but not impossible (especially if you modify when needed) routine. 

Blu-Ray/TV Series Review: Black Sails: Season 2

 

The ten-episode second season of Black Sails aired in the winter and spring of 2015. Most of the main cast members from the first season, including Toby Stephens, Hannah New, Luke Arnold, Jessica Parker Kennedy, Tom Hopper, Zach McGowan, Toby Schmitz, Clara Paget, Hakeem Kae-Kazim, and Louise Barnes, return for the second season. Additions to the cast this season include Rupert Penry-Jones, Tadhg Murphy, and Nick Boraine.

There are several intertwined storylines this season, but the main story arc involves Flint's plan to retrieve the Urca Gold. His plan gets sidetracked several times throughout the season, once in a major battle with Captain Vane, who has taken the fort on Nassau. The second involves the other major storyline that extends throughout the season, including via the use of flashbacks that reveal both Flint and Miranda's backstories, and culminates in a very explosive finale. Other storylines include Eleanor trying to keep control of the island, Max scheming and playing everyone against each other, and Jack angling for respect. We also learn more about Bonny's backstory. 

The blu-ray set is a three-disc set. All the extras are included on the third disc. Those include a making-of featurette that runs about 20 minutes. Four shorter featurettes focus on aspects of the season, such as building the Man 'O War ship set, the new characters introduced this season, the training regimen the actors went through, and a discussion of the real-life history of piracy in the region. The A/V quality is outstanding, and the episodes look and sound excellent in the HD format.

The season starts out a bit slow and intertwines a lot of drama with the action. When the action picks up, especially late in the season, it is jam-packed. The show is still not family-friendly as there is a lot of violence, sexual content, nudity, and swearing. Ultimately, however, if you enjoyed the first season, you will likely enjoy the second season. 

Workout Update: 25 Minute Speed Train: Day 18

Day 18 was the second upper-body workout of week 3. It is a superburnout workout, so you do three regular blocks, each consisting of two exercises, one of which will use the 3x1 tempo, and then a burnout block that includes pushups, and then two band exercises. It is another challenging workout, and I found myself having to do drop sets on a couple of the exercises and modifying others. So, it is another one that, while short, will wear you out by the end. 

Workout Update: 25 Minute Speed Train: Day 17

 Day 17 was the core cardio day for week 3. It has a very similar format to the workouts from weeks 1 and 2. You alternate between a plank (or bear stance) exercise to a core exercise. So, the entire workout is on the floor. You do need light weights for a couple of the core exercises. There are four regular blocks and then a burnout block where you do four of the eight exercises from the regular blocks of work for 45 seconds each with no rest between them. While the workout is hard, I can definitely tell I am getting stronger as I can do more of the plank-based exercises on my toes than I could in weeks 1 and 2. 

Workout Update: 25 Minute Speed Train: Day 16

Day 16 was the first lower-body workout of week 3. It was a super burnout workout, so the burnout was at the end of the workout as a final block. In each block, you did a single exercise for three one-minute-long sets, with a minimal 15 seconds of rest between the sets. This is again a challenging but not impossible workout. It focuses on squats, lunges, and calf raises. The burnout block used bands for front and rear standing leg lifts.

Workout Update: 25 Minute Speed Train: Day 15

Day 15 marks the start of week 3 of the program, which brings a new tempo and a slight adjustment to the order of the workouts. Today was an upper-body workout (weeks 1 and 2 started with lower-body on the first day of the week, then upper body on the second day). It was a burnout workout with four blocks. Each block had a weighted exercise, followed by a band or bodyweight burnout move. The first block targets the back, the second biceps, the third chest, and the fourth shoulders. The tempo this week is 3x1, so three counts to raise the weight and one count to lower it. That tempo was used for all the weighted exercises except biceps curls; however, in that block, you perform one-arm biceps curls for two sets (one arm for the first set and the opposite arm for the second set), followed by both arms for the third set. It was another very intense workout, despite its short duration. If you select weight correctly, you will have to drop the weight by the second or third set for most of the weighted exercises, and you will feel a burn even if you are using very light weights. 

Workout Update: 25 Minute Speed Train: Day 14

Day 14 is another flexibility and mobility day in the 25 Minute Speed Train workout. This one has a good selection of stretches that, by the end of the 25 minutes, work your entire body, with a huge focus on hip, glute, hamstring, and lower-back mobility.  

Blu-Ray/TV Series Review: Cheers: Season 7

 

The 22-episode seventh season of Cheers aired during the 1988/1989 TV season. The beginning of the season was delayed by the 1988 writers' strike, which also resulted in a lower overall number of episodes. All of the main cast members returned as series regulars. Bebe Neuwirth was still a recurring cast member, but she had a larger role and more appearances this season, and continued to steal most of the scenes she appeared in. Jay Thomas also recurred this season as Carla's husband, Eddie, but only made a couple of appearances during the season. There are not as many notable guest stars this season, but the Chairman of the Joint Chiefs of Staff, William Crowe, appeared in episode 17, and Marcia Cross (probably best known for her role on Desperate Housewives in the early 2000s) appeared in episode 21 playing Rebecca's sister, Susan.

The blu-ray set is a three-disc set. As of this writing, the individual seasons have only been released on DVD. The blu-ray set is only available as a complete series set. As with the previous few seasons, this one does not have any bonus content; however, the episodes can be played with English captions. The show continues to be funny, but some of the comedy is very dated. If it were made today, the character of Sam would probably be written much differently than he was back then, since he is basically a "lovable" pervert who sexually harasses every hot woman he meets. The writers do a good job of balancing the storylines for the large ensemble cast, giving each character at least one episode devoted to them. This season, both Cliff and Woody get love interests, Frasier and Lilith have a significant storyline, and Norm finally finds his calling career-wise. Ultimately, if you liked the prior seasons, you will probably like this one, as long as you are not easily offended by non-politically correct humor. 

Workout Update: 25 Minute Speed Train: Day 13

Day 13 was the total-body workout for the week. It is a bit of a misnomer, since nearly every workout is a total-body workout, as you are always using your core in every routine. But this one does chest, back, arms, and legs (and some core). As Joel explains, the total-body workout is an endurance workout designed to exhaust your body at the end of the week. This accomplishes that. You do not do any of the tempo lifting that you do in the other workouts during the week. It is just time under tension, minute-long sets. There are four blocks in the workout, with each block containing two exercises, and each is a compound exercise that will work multiple body parts at once (e.g., biceps and shoulders). 

Blu-Ray/TV Series Review: The Big Bang Theory: Season 12

 

The 24-episode 12th and final season of The Big Bang Theory aired during the 2018/2019 TV season.  It does a good job tying up storylines for most of the characters in a way that gives a "life will go on" feel to it. The major storyline of the season revolves around Sheldon and Amy's research on Super-Asymmetry and the possibility of winning the Nobel Prize in physics. That leads to a few great appearances by Kal Penn and Sean Austin as rivals to Sheldon and Amy. Raj also gets a major love interest story, while the other characters receive mostly one-off story arcs.

The show continues to get a great slate of guest stars. There are some old favorites (Will Wheaton, Christine Baranski, Bob Newhart, etc.) and some new faces, like Kevin Smith and a great cameo by Sarah Michelle Gellar in the series finale. They also figured out a clever way to do a crossover with Young Sheldon via the magic of VHS.

The Blu-ray set is a two-disc set that is almost identical to the prior releases. The 24 episodes are spread out across the two discs, as are the extras.  This season, the bonus content includes a feature on the scholarship fund the show set up for STEM students in the UC system of colleges, a portion of the Comic-Con panel, and several behind-the-scenes features and retrospectives on the show's impact. Much more extras than you get from most shows DVDs or blu-ray releases these days.

By now, pretty much everyone knows what the show is and is not. If you are a fan of the show, then you will likely enjoy this season. If you hated it, then there is nothing about this season that is going to change your mind. The writers do a good job of continuing to develop the characters, even after 12 years, and manage to balance the large ensemble cast well. Yes, the show uses a laugh track as well as genuine reactions from a studio audience, which will turn some people off, but it is pretty standard sitcom fare. It was, after 12 years, definitely getting "long in the tooth" as a show, and I think it was a good time to end it, even though it could have likely gone on for as long as the main actors wanted to return. However, when Jim Parsons indicated, going into the 12th season, that this one would be his last on the show, it was right to end it instead of trying to keep it going without the most popular character, especially with the spinoff series going strong. Ultimately, it is worth the pick-up, especially if you have the prior season releases on the physical discs and worth watching to see how the series wraps up.

Workout Update: 25 Minute Speed Train: Day 12

Day 12 was the second upper-body workout of the week, which is a burnout workout. So, you do four blocks, each with one weighted exercise (chest presses in block 1, lateral raises in block 2, rotating rows in block 3, and biceps curls in block 4) that you do for the 2x2 tempo for three sets, with 15 seconds of rest between the sets.  Then, after the third set in each block, you do a band exercise that works the same muscle group.

It is another very challenging workout. I had to do drop sets on a couple of the exercises, as even light weights were getting heavy by the third set in each block. The heaviest weight I used for this workout was 17.5 lbs (on the chest presses), and the lightest was 3 lbs on the third set of lateral raises. 

Workout Update: 25 Minute Speed Train: Day 11

Day 11 was the second lower-body workout of the week. This workout consists mainly of lunges and calf raises, but it also includes a deadlift exercise. It is another super-burnout workout, consisting of three blocks, each containing two exercises, one of which utilizes the 2x2 tempo. Then, the fourth block is the burnout block. You use bands for front-loaded lunge pulses and then do bodyweight pigeon and duck calf raises. Like the other workouts, there are very minimal breaks so you do get some cardio effect even though you are not doing traditional cardio. 

DVD.Movie Review: Crouching Tiger, Hidden Dragon: Sword of Destiny

 

Sword of Destiny is a sequel to the 2000 movie Crouching Tiger, Hidden Dragon. It stars Michelle Yeoh (who was the only cast member from the original film to return for the sequel), Donnie Yen, Natasha Liu Bordizzo, Jason Scott Lee, Harry Shum Jr., Eugenia Yuan, Roger Yuan, JuJu Chan, Chris Pang, Woo Young Park, and Darryl Quon. The movie is set 18 years after the events of the first film. In the movie, we learn a bit more about Shu Lien's (Yeoh's character) past and the man to whom she was betrothed. There is another fight for, and an attempt to steal, the Green Destiny, which is still at the home of the recently deceased Ser Te, and then there are some weird side plots.

The DVD is clearly not an official release. It can be played in a variety of languages (defaulting to Chinese), with an English audio track also available. The movie was actually filmed in English, even though it was released in Hong Kong and China before being released in the US. Therefore, if you watch it with the English audio track, you won't have to sit through bad overdubbing. It is also captioned in a few different languages, including English, but the English captions do not even slightly match what the characters are saying in the English audio track. Even though the DVD menu indicates there are bonus features, there is no way to select "bonus" from the menu; you can only play the movie, navigate the scene selection, or choose the audio and captions. The A/V quality is only okay, and there are some really bad (and cheesy) CGI effects in a couple of scenes.

The movie is okay, but nowhere near as good as the original film. It appears that the script was written with the hope that Zhang Ziyi would reprise her character from the first movie, and then the script was slightly altered when she did not. It features some good action sequences, some of which pay homage to scenes from the first film. I think it would have been better as a straight sequel to the first movie, telling what happened to Jen after she jumped from the mountain, and what Shu Lien did after Li Mu Bai's death. Ultimately, it is not a must-watch, but if you liked the first movie, it is interesting to check out. 

Workout Update: 25 Minute Speed Train: Day 10

Day 10 was the second core-cardio workout of the program. It was another challenging workout, but I would say it is more focused on core than it is on cardio. Because the breaks are extremely short, you will experience a cardio effect, but it is not comparable to a traditional cardio workout (such as those in Lift 4). This workout has three regular blocks in which you do two exercises, then a burnout block in which you do four exercises, back-to-back with no rest for 45 seconds each.  

Workout Update: 25 Minute Speed Train: Day 9

Day 9 was the first upper-body workout of week 2. It was a super burnout workout, meaning all the band exercises are in the fourth block at the end of the workout, and for one of the two exercises in each of the three regular blocks, you use the 2x2 tempo. This workout includes exercises for the chest, back, shoulders, biceps, and triceps. I did have to drop weight between sets for a couple of the exercises, but I actually did increase the amount of weight on one of the shoulder exercises between the first and second sets. It is another challenging, yet doable workout, and there are modifications for every exercise if needed.

CD/Music Review: Paula Abdul: Head over Heels

 

Head Over Heels, released in 1995, is the third studio album from Paula Abdul. The album comprises 14 tracks, primarily falling within the dance-pop genre. This album was not as successful as Abdul's first two albums, but two of the three singles released from it, "Crazy Cool" and "My Love Is for Real," reached the Top 100. Only My Love Is for Real reached the Top 40, peaking at number 28. The CD liner includes the lyrics, writing, and production credits for each track, as well as a thank-you message from Abdul. Ultimately, the album is okay, but none of the tracks are as good as the biggest hits from the albums Forever Your Girl and Spellbound. That said, if you are a fan of Abdul or the dance-pop genre generally, this is worth listening to. 

Workout Update: 25 Minute Speed Train: Day 8

Day 8 is the first workout of week 2, and the first lower-body workout of the week. This is a burnout workout. So each block has one weighted exercise that you do three times for one minute each, and then one band exercise that you do for 45 seconds. This workout also introduces tempo training into the program. In two of the four blocks, you perform the weighted exercise for two counts going down and two counts coming back up, or a "two and two" tempo. In this workout, the weighted exercises are deadlifts, front-loaded squats, front-loaded lunges, and bridges. The band exercises include band deadlifts, pulse squats, leg pulses, and bridges, where you lift one leg up after entering the bridge position.

Like the week one workouts, it is challenging even though it is short. I still think this is a perfect program to transition into Joel's other programs, Lift 4 and Lift More. I haven't done Lift More yet, but I have completed Lift 4 multiple times. Almost every exercise we have done so far, especially those that use weights, is included in Lift 4.

Book Review: Star Wars: Reign of the Empire: The Mask of Fear

 

The Mask of Fear, published in 2025, is the first in a new trilogy of canon novels by Alexander Freed, detailing the early years of the Empire and the Rebellion. This novel is set in the year after the creation of the Empire (its events begin weeks after the Battle of Coruscant/ The Revenge of the Sith), and follows Mon Mothma, Bail Organa, and Saw Gerrera's early efforts to resist Palpatine. Their storylines are mostly separate, but do intersect at different points in the book. We learn that Mon and Bail did not see eye-to-eye on their approaches, and did not particularly like one another or agree with the other's approach to resistance or overall agenda. And, as was detailed in Andor and Rogue One, Saw was always an outsider on the fringes of the Rebellion.

The hardcover version of the book is moderately long, at just over 460 pages. Since most of the primary characters are likely well-known to the book's target audience, it reads fairly quickly. There are a handful of new characters, but not so many that it is hard to keep track of them. Palpatine is mentioned, but does not actually appear, and Darth Vader neither appears nor is mentioned. Hopefully, they will in the later novels. Ultimately, the book tells a compelling story that expands on the storylines from the live-action and animated movies and series, filling in details that have not been explored to this point. I wouldn't say it is a must-read, but if you enjoy the expanded stories in the novels, this one is worth your time.

4k-UHD/Movie Review: The Crow (1994): Limited Edition Steelbook

 

The Crow is the cult classic 1994 movie starring Brandon Lee, Ernie Hudson, Rochelle Davis, Michael Wincott, Michael Massee, David Patrick Kelly, Tony Todd, Bai Ling, Anna Thompson, Angel David, Jon Polito, Laurence Mason, and Sofia Shinas. It was directed by Alex Proyas and adapted from the comic book series by James O'Barr. In it, Brandon Lee plays Eric Draven, a guitarist in a band in Detroit who, along with his fiancée, Shelly (played by Shinas), is killed on the night before their wedding by a gang of criminals who terrorize the city, especially on Devil's Night (the night before Halloween). A year later, he is brought back from the dead and guided by a crow to get revenge on the gang members. 

The 4k Steelbook contains just a single UHD disc, which has the movies and all the extras. There is also a non-steelbook release that has the same content. This release corresponded to the 30th Anniversary of the movie, and includes most of the bonus content from the original physical media release and some updated bonus features. The A/V quality is outstanding and is absolutely an upgrade from the original DVD release. The bonus content includes two audio commentaries, one by the director and one by the producer, Jeff Most, and the screenwriter, John Shirley. Then there is a new three-part featurette featuring an interview with the production designer, Alex McDowell, in which he discusses everything from the music selection to the sets. The other new featurette includes an interview with another one of the film's producers, Edward R. Pressman, in which he discusses one of the popular figurines. Then there is the original behind-the-scenes featurette that includes interviews with members of the cast and crew, an interview with James O'Barr in which he discusses his life and the tragic personal event in his life that led him to create the comics, extended scenes, a montage of deleted footage, and the trailer. In all, the bonus material (excluding the commentary tracks), comes in at just under two hours.

The film is definitely a low-budget B-movie, but it is an above-average B-movie in terms of story and acting quality. Of course, the film was almost never finished after Brandon Lee was killed in an on-set gun accident after he had shot about 3/4 of his scenes. When Lee's fiancée gave her blessing to finish the movie, during reshoots, a body double was used as a stand-in for Lee, and CGI was used to replace Lee's face on the body double. Some scenes were also changed to complete the film without using as much of Lee's character as originally intended. While all the actors did a fine job in their respective roles, Lee's performance carried the film, and he would have absolutely become a bigger star and gotten better roles than he had had up to that point based on his performance in the movie had he lived. The movie has a good message, but it does earn its R-rating as it is very violent, features drug use, and has some sexual content and nudity. Ultimately, it is a very good movie that is absolutely worth watching.

Workout Update: 25 Minute Speed Train: Day 7

Day 7 is the first "rest" day of the program, which is a flexibility and mobility routine. It incorporates some yoga poses, such as downward dog and pigeon, along with more dynamic hip and shoulder mobility exercises. You do not use any weight or bands in this one, and if you have done any of the other Bodi workouts that have a stretching routine, you will recognize all of the exercises in this workout.

Workout Update: 25 Minute Speed Train: Day 6

Day 6 was the first full-body workout day in 25-Minute Speed Train. Like the other workouts, especially the core-cardio workout, this one has some exercises that use weight and others that rely solely on your bodyweight. This one has four blocks of work. You work chest, back, legs, core, biceps, and shoulders. Some of the exercises are compound moves that work two body parts in the same rep, like hammer curls into narrow shoulder presses, and lunges into single arm rows. It is another very challenging workout, and even though it is short, you will be tired by the end, even if you modify the exercises that have modifications. 

Workout Update: 25 Minute Speed Train: Day 5

Day 5 was the second upper-body workout of the program. This had the same burnout format as the first workout, consisting of four blocks of work, each with two exercises. Then, after the fourth block, you have a burnout round in which you only use bands, and you do four exercises (actually three exercises, but one is a single-arm exercise that you do on one arm and then switch to the other) for 45 seconds with no rest. In this workout, you work your chest, back, shoulders, and triceps. Again, because you are going for time and not reps, you will probably have to use very light weight. The heaviest weight Joel used was 30 lbs on the one-arm rows. But, on the shoulder exercises, he was down to 10 and even 7.5 lbs. 

Blu-Ray/TV Series Review: The Big Bang Theory: Season 11

 

+++Warning, this will spoil the cliffhanger from the end of season 10, but no major giveaways from season 11++++

The 24-episode 11th season of The Big Bang Theory aired during the 2017/2018 TV season. It would be the second-to-last season of the show. It was announced over the summer, after the 11th season aired, that season 12 would be the final season when Jim Parsons decided he would not return to the show.  Ultimately, I think it was a good decision, as the show was getting long in the tooth.

The main theme of this season is the build-up to Sheldon and Amy's wedding. As most know, the 10th season ended on the cliffhanger of Sheldon proposing. To the shock of no one, she says yes. The rest of the season is much the same as it has been for the first 11 seasons, where a story-of-the-week is meshed with ongoing story arcs. The other main storyline involves Howard and Bernadette having another child, incorporating Melissa Rauch's real-life pregnancy into the show and allowing her to be on bed rest. For much of the season, she was filmed in bed, and then, eventually, you just heard her voice, much like Howard's mother was. Of the main cast, I would say Raj took more of a back seat this year, only really having one episode centered around him (which guest-starred Beth Behrs and Walton Goggins. Other notable guest stars this year (aside from Wil Wheaton) were Bob Newhart, Kathy Bates, Teller (of Penn and Teller fame), Laurie Metcalf, Jerry O'Connell, and Mark Hamill. The writers also found a way to honor Stephen Hawking after his death.

The Blu-Ray set is a two-disc set. The A/V quality is excellent, and the episodes look and sound very good, much like the prior seasons. The set includes about an hour of bonus features, including part of the Comic-Con panel discussion, a couple of behind-the-scenes features, and a gag reel. Ultimately, the season was good, but the show was getting stale at this point. While there were some funny moments during the season, it wasn't as funny overall as it was in the beginning. That said, the season was still enjoyable, was worth watching, and provided a good setup for what will now be the final season.

Workout Update: 25 Minute Speed Train: Day 4

Day 4 was the second lower-body workout of the week. This one was a burnout workout, similar in format to the upper-body workout. There are four blocks of work, each with a "main" exercise that you use a dumbbell for, for two or three sets (depending on the exercise), then there is a burnout exercise that you use a resistance loop for. 

Again, the workout is challenging, but not impossible. The hardest exercise in the workout is the negative lunge, in which you start in a lunge position with your knee on the floor and then raise up to what is a starting position for a traditional lunge. You can do the exercise with or without weight (and if you use weight, it will be very light; Joel was only using 15 lbs). You can also do what are essentially pulsing lunges if it is too hard on your knees. 

Even though these workouts are short, you absolutely feel them the next day. So, they pack a lot into 25 minutes, and because the breaks are very short, you are getting a cardio effect as well. 

Workout Update: 25 Minute Speed Train: Day 3

Day 3 of 25-Minute Speed Train is the first core-cardio workout of the program. It again has four blocks of work (after a short warm-up), each block consisting of two exercises. One that has a cardio (and core) component, and the second, which is mostly core-focused. You do each exercise for 45 seconds, with 15 seconds between exercises for the transition. 

If you have done Joel's Lift 4 program, you will recognize many of the exercises from the cardio and core portions of that program. There are exercises like twisted mountain climbers, knee to elbow, and flutter kicks, among others. A couple of the moves require a light dumbbell. In the workout, Joel used 7.5 lbs. I used 5 lbs.  After you do the four blocks, there is a burnout round in which you do one exercise from each block for 45 seconds, back-to-back without rest. 

This workout had a lot of plank work, which I personally don't enjoy. It was not as exhausting as the cardio workouts in Lift 4, but it is a challenge, especially if you are working yourself back into shape. But, if you are in better shape, you can go faster for longer, so you will be working. Joel was dripping with sweat by the last block, and he is in excellent shape, so you know it works.