Workout Update: 25 Minute Speed Train: Day 39

Day 39 was the second lower-body workout of the week, and unlike the first, this one follows the Dirty MOFO format. Today, the four exercises are alternating front-loaded squats, goblet sumos, swings, and bridges. Of course, the idea is to increase the amount of weight you use for the first three sets and then stay with the heaviest weight you can for the final two sets. I found that my range of motion was much better for all the exercises, and the only exercise in which I had to drop the weight back down to what I started with was the swings. For the others, I was able to stay with either the heaviest weight or the medium weight. 

Blu-Ray/TV Series Review: Black Sails Season 3

 

The 10-episode third season of Black Sails aired in the winter and spring of 2016. All the main cast members return for season three, and there are two notable additions to the main cast. First, Luke Roberts, the newly appointed Royal Governor of the Bahamas, named Woodes Rogers, who travels to Nassau to take control of the colony from the pirates, with Eleanor Guthrie serving as an advisor, who has agreed to help him in exchange for a pardon. The other is Ray Stevenson, who plays Edward Teach, also known as Blackbeard. Much of the season involves various groups aligning in the bid to control Nassau.

The blu-ray set is a three-disc set. All the bonus content is on the third disc. There is about 50 minutes, give or take, of bonus content, including a season 2 recap, several behind-the-scenes featurettes, and featurettes on the new characters, Woodes Rodgers and Blackbeard. The A/V quality is again excellent this season, with the episodes looking and sounding wonderful in HD.

The show continues to be excellent. While there is less violence and nudity/sexual content on the whole this season, there is still some of each, so it is definitely not family-friendly. A couple of major characters are killed off this season, which will have reverberations into season 4. I will not spoil who they are, but if you have read the book Treasure Island, you know who it cannot be. Ultimately, if you enjoyed the first two seasons of the show, you will like this one. It remains well-written and very well acted, and is absolutely worth watching.

Workout Update: 25 Minute Speed Train: Day 38

Day 38 was a total-body workout. Like the other total-body workouts in the program, this focuses more on cardio and muscular endurance, so only a few of the exercises use weights. Most of them rely solely on your body weight. And, for the couple of exercises for which you do use weight, it is a single light dumbbell. The first two blocks in the workout have a lot of squats and lunges, and the other two use more plank-based exercises.

Workout Update: 25 Minute Speed Train: Day 37

Day 37 was the first upper-body day, following the Dirty MOFO format. So, you do four exercises (narrow chest presses, back flys, push presses, and hammer curls) for the 60, 40, 20, 40, 60 time intervals, increasing the amount of weight as the time goes down, and then trying to stay with the heavy weight as time goes back up. Each exercise uses one of the tempos (either 3x1, 1x3, or 2x2). Even Joel was using lighter weights and dropped to a weight lighter than what he started with a couple of times. So, this one was definitely no joke. 

Workout Update: 25 Minute Speed Train: Day 36

Day 36 was the first workout of week 6. It was a lower-body workout to start off this week, and Joel hinted that this week will be a mash-up of what we did throughout the prior five weeks. This workout was a superburnout workout that utilized all the tempos we had used during previous workouts. So, some exercises use the 3x1 tempo, some use the 1x3, and some use 2x2. This workout has squats, deadlifts, lunges, and calf raises, and works quite a bit on balance. Overall, a very good workout.  

Blu-Ray/TV Series Review: Cheers: Season 8

 

The 26-episode 8th season of Cheers aired during the 1989-1990 TV season. It can be argued that this was the season in which the series peaked, earning multiple awards. All of the main cast members returned for Season 8. Unfortunately, Bebe Neuwirth was still just a member of the recurring cast, despite stealing every scene she was in as Lilith. She won the Best Supporting Actress in a Comedy Series Emmy that year. The other significant recurring cast member this season was Roger Rees, who played an English mogul named Robin Colcord, who was brought in as a love interest for Rebecca and a partial foil for Sam. The guest cast this season included Lisa Kudrow, Kevin Conroy, Alex Trebek, and Bill Medley. The show continues to blend a story-of-the-week procedural format with serial arcs. This season, the big serial arcs are Sam's quest to buy back Cheers from the corporation that owns it and Rebecca's relationship with Robin (and sexual tension with Sam). 

The blu-ray set is a three-disc set. It does not include any bonus content, but the episodes can be played with English captions. The A/V quality is overall very good, but there are times when the picture looks more like standard definition than an upgraded HD transfer. 

The series continues to be good. As the show transitioned from the 1980s to the 1990s, some of the more outdated comedic elements were less prominent. The writers did a very good job balancing storylines for the large ensemble cast, with each cast member getting at least one episode centered around him or her. There are a couple of hilarious Lilith and Frasier episodes, including ones involving Lilith's pregnancy and giving birth. Cliff also has a very good episode in which he is a contestant on Jeopardy. Ultimately, if you have liked the series up to this point, season 8 is worth watching.

Workout Update: 25 Minute Speed Train: Day 35

Day 35 was flexibility and mobility, specifically going back to the first version of the routine from week 1. I can tell my flexibility is getting a little better, but unfortunately, I have gotten to the point where I do not think it will ever get to where I want it to be again. Maybe if I can lose another 10-15 lbs, and get to the point where I can "easily" do P90x yoga (or as easily as I could do it about 15 yrs ago), it will get to where I want it, but I am not sure how realistic that is. However, I will continue to strive for improvement and make progress.  

Workout Update: 25 Minute Speed Train: Day 34

Day 34 was core cardio (with the switch-up of the workouts this week, it came on Day 6). Like the prior core cardio workouts, it uses some weights, but it is mostly bodyweight exercises (and a lot of plank work). It was a good workout. Absolutely more challenging at the end of the week versus the middle of the week.

Workout Update: 25 Minute Speed Train: Day 33

Day 33 was the second upper body workout of the week, and it did indeed follow the "dirty MOFO" format. So, we did 4 exercises, chest press, lateral raise, back flys, and biceps curls, for five sets, one minute, forty seconds, twenty seconds, forty seconds, and one minute, going up and down in weight. Weight selection is key to this workout, starting with a light enough weight that you can increase the amount of weight you use in the two subsequent sets. However, even Joel was drop setting mid-set multiple times during the workout. So, this one is definitely not easy.

Workout Update: 25 Minute Speed Train: Day 32

Day 32 was the second leg day of the week. This one followed the traditional superburnout format, with three blocks, each with two exercises, one of which used the 1x3 tempo. Then you had the fourth burnout block, which used bands. In this workout, you do some variation of squats, lunges, deadlifts, swings, and calf raises. Joel hinted that tomorrow's upper body workout will follow the dirty MOFO format, so that should be fun. 

Workout Update: 25 Minute Speed Train: Day 31

Week 5 continues to switch things up, this time by moving the total body workout, which is usually on Day 6, to Day 3. Basically, swapping total body and core cardio in the workout order. This one was a tough workout that included some weighted exercises and some bodyweight exercises. Some of the exercises are compound, working two muscle groups at a time (like legs and shoulders, biceps and triceps, etc.). Another tough, but doable one.

Workout Update: 25 Minute Speed Train: Day 30

Day 30 was the first upper-body workout of week five. Fortunately or unfortunately, depending on your perspective, it does not use the dirty MOFO format that the lower-body workout used. It has the traditional four blocks; the blocks this week worked shoulders, chest, back, and triceps. This is a burnout workout, so after the third set in each block you do a burnout move either with bands or bodyweight (push-ups). At least one exercise in each block did use the 1x3 tempo that was introduced in yesterday's workout, which was very tough when doing the push-ups. So, overall, another good workout. 

Workout Update: 25 Minute Speed Train: Day 29

Day 29 was the start of week 5, which completely switches up the workout structure. First, it goes back to the lower body starting the week. Second, this uses what Joel hilariously refers to as a "dirty MOFO" format. You only do four exercises in the entire workout, one in each block, front-loaded squats in the first block, sumo deadlifts in the second block, weighted bridges in the third block, and alternating reverse lunges in the fourth block. 

The twist is that you ultimately do five sets in each block, and you increase the amount of weight you use in the first three sets and then stay with the heaviest weight for as long as you can in the other two. In each block, the first set is the traditional one-minute set, which you do with your lightest weight. Set two reduces the time to 40 seconds, but you increase the weight, and set three reduces the time to 20 seconds, but you use the heaviest weight. Then, set 4 goes back up to 40 seconds, and you try to stay with the heaviest weight. Set five is another one-minute set. Three of the four exercises are performed using a 1x3 tempo, one second up, three seconds down. The sumo deadlifts do not use a tempo. 

Ultimately, this is a very challenging workout that has a huge cardio effect. There is almost no break between the sets at all, and a minimal break between each block. If anyone is old enough to have done the old Body-For-Life workouts, this format is similar in terms of going up and down in weight as you reduce the number of reps you do, but is different in that once you reach the heaviest weight, you try to stick with it instead of dropping back to a lighter weight unless you absolutely have to. 

Workout Update: 25 Minute Speed Train: Day 28

Day 28 was the flexibility and mobility day, and alternated to the second routine. While this one is good, I still like the first routine better. Plus, this one was harder because my shoulder was very sore from getting my Flu shot and COVID booster. So, I had a very limited range of motion in my left shoulder, and this routine does a lot of shoulder motion exercises.

Workout Update: 25 Minute Speed Train: Day 27

Day 27 was the full-body workout. It is mostly a bodyweight workout, although the first exercise in the first block does use weights. There are some squat pulses and lunges as well as a lot of core work. You actually do end up working all the major muscle groups in the workout aside from your back. It is definitely one of, if not the most challenging workout of the program so far.

Workout Update: 25 Minute Speed Train: Day 26

Day 26 was the second lower-body day of week 4. It is a superburnout workout, so the fourth block is a burnout block using bands. The format is similar to the other superburnout workout, in which an "unbalanced" exercise is performed with a "balanced" one (meaning one exercise is using one leg loaded, then switching to the other leg, and the other exercise works both legs at the same time). This workout includes variations of squats, lunges, deadlifts, and calf raises. Overall, a good, challenging workout.

Book Review: Near Dark (Scot Harvath Series #19)

 

Near Dark, published in 2020, is the 19th book in the series of action-thriller/spy novels by Brad Thor centered around the character of Scot Harvath. This novel continues the storylines from the prior two novels, Spymaster and Backlash, which resulted in many people close to Harvath being killed after his actions against Russia. In this one, a 100-million-dollar bounty is placed on Harvath's head, to be paid to whoever can get to him first. As a result, Harvath needs to avoid assassins coming after him, while also trying to track down the assassin who killed his wife and Reed Carleton. He teams up with a Norwegian intelligence operative named Solvi Kolstad, who has her own troubled past.

The hardcover version of the book is around 330 pages. It reads pretty similarly to the prior novels in the series, so it will read as quickly or as slowly as the other books. The action is not nonstop throughout, but Thor does a good job balancing the action sequences with the rest of the story. This book does not end on a cliffhanger but does hint at a possible direction that the subsequent novels will go. You don't need to have read all the novels in the series to follow what is going on in this book; however, you should read Spymaster and Backlash at the very least. Ultimately, if you are a fan of the genre and/or the Harvath series, this is worth reading.

Workout Update: 25 Minute Speed Train: Day 25

Day 25 was the second upper-body workout of week 4. It is a burnout workout consisting of four blocks in which you do a primary exercise (military push presses, rows, chest presses, and hammer curls) for three one-minute sets, followed by a burnout exercise before moving onto the next block. Some of the burnout exercises use bands, and some do not. Again, this is a challenging, but not impossible, workout. All of the weighted exercises use either the 3x1 or 2x2 tempo. I did have to drop set a couple of times on the military presses, because those were tough using the 3x1 tempo, even with very light weights.

Workout Update: 25 Minute Speed Train: Day 24

Day 24 was the core cardio workout for week 4. It follows the same format as the others, four blocks of work in which you do a more cardio-focused move and a more core-focused move (I say it that way because both moves in each block work the core and have a cardio effect) and then a burnout block in which you do four of the exercises from the workout back-to-back, with no rest in between. It is a challenging workout. Even moreso because I have been battling a cold for the past couple of days. So, I would not say that I could go all out in this one, but I did the best I could and got through it. 

Workout Update: 25 Minute Speed Train: Day 23

Day 23 was the first lower-body workout of the week. This is a burnout workout, so you do three one-minute sets of the same exercise (deadlifts in block 1, weighted bridges in block 2, side lunges in block 3, and goblet sumos in block 4) followed by a band exercise for 45 seconds at the end of each block. Some exercises use the 3x1 tempo, some use the 2x2, and some are just a regular one-count lift and lower. I can definitely tell that my range of motion in all the exercises is getting better, but that also makes the exercises more challenging. 

CD/Music Review: Adele: 21

 

21 is the second studio album by English singer/songwriter Adele. It was produced when she was 21 years old (hence the album's title) and released in 2011. This is the album that launched her into superstardom, primarily based on the hit single "Rolling in the Deep." That song, along with the tracks Someone Like You and Set Fire to the Rain reached number one on the Top 100 chart, and the track Rumor Has It reached the top 20. 

There are 11 tracks in all on the album, featuring a wide range of music styles, all highlighted by Adele's amazing voice. The album is a fairly classic breakup album, with most of the songs revolving around the turmoil caused by the end of a relationship. The CD liner features pictures from the recording sessions and production notes for the tracks. The song lyrics are not included. Ultimately, this is a wonderful album. All of the songs are excellent, even those that were not huge hits. It is one of the best albums not only of the 2010s, but of recent memory, and still holds up nearly a decade and a half later. It is absolutely worth listening to.

Workout Update: 25 Minute Speed Train: Day 22

Day 22 was the first day of week 4. This workout is an upper-body super burnout workout. So, there are three blocks that superset two exercises, and then a burnout block that utilizes the bands. In the supersets, you use the tempos from the past two weeks, with one of the exercises being performed at the 3x1 tempo and the other at the 2x2 tempo. The first block is a chest block, the second block works the shoulders and biceps, and the third block works the back and shoulders. Then, in the burnout block, you work your shoulders, back, and triceps. So, this works everything in your upper body except your abs and lower back.

Workout Update: 25 Minute Speed Train: Day 21

Day 21 was another flexibility and mobility day. This repeats the same routine from the first week. From the looks of it, there are two different flexibility and mobility workouts in the program that you alternate every other week. I really like this one since none of the stretches are extremely difficult, and it includes my favorite yoga pose, Pigeon.  

CD/Music Review: Bryan Adams: So Far So Good

 

So Far So Good, released in 1993, is primarily a collection of hits from Bryan Adams from the 1980s and early 1990s. It includes all of his best-known songs, such as Summer of '69, Straight From the Heart, Run to You, Heaven, Cuts Like a Knife, and (Everything I Do) I Do It for You. It also includes some lesser-known songs that had been released on his prior albums, and the one new track, Please Forgive Me, which became a Top 10 hit in the United States. The CD liner just includes the track listings, production credits, a photo, and a note from Adams. It does not include the lyrics for the various tracks. 

Adam's music is a blend of rock and pop, both of which are heavily featured on this album. Most of his big his are pretty traditional pop songs (either upbeat or ballads), but the lesser-known tracks give a nod to the kind of music that influenced Adams. If you are a fan of Adams or just 80s and 90s pop, this is definitely worth listening to.

Workout Update: 25 Minute Speed Train: Day 20

Day 20 was a total body workout consisting of four blocks. Each block contained two exercises, some of which used weight and some did not. There were also some unbalanced exercises in which you worked one side of the body, then the other. The main muscle groups worked today were legs, back, shoulders, biceps, and chest. And, like the other workouts, because you have very little rest in between the sets, you are getting a slight cardio effect as well.