Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 4

Day 4 was upper-body foam rolling from 645 and shoulders in Lift 4. 

The shoulders workout was an interval workout, doing three rounds of two shoulder exercises followed by a 30-second HIIT exercise. Then, of course, finishing with core. I was surprised at how tired my shoulders got. By round three I had to drop the weight I was using for the y-raises and the shoulder flys. I was able to do unmodified HIIT and core moves for longer than I was in Round 1, even though I was dead tired by the end of the workout. 

Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 3

Day 3 was a recovery day, so it was corrective ankles from 645 and the two recovery routines from Lift 4.

I definitely had some knots in my quads this morning that interestingly did not come back when I did the Lift 4 foam rolling in the evening. And, I did not really have any knots in either of my hamstrings. So, I think when I do the lower body foam rolling routine on Friday, I will try using the rumble roller for most of it.  

Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 2

Day 2 of Round 2 was corrective hips from 645 and Back and Biceps in Lift 4.

The back and biceps routine (which was the circuit routine with no HIIT) was very tough. You go from using a heavy weight for the back exercises to lighter weights for the biceps without any rest in between so you get tired quickly. By the time you get through the three sets of the bonus round, it is hard to even lift your arms.  

Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 1

Day 1 of Round 2 was corrective shoulders in 645 and Chest and Triceps, 50/50 in Lift 4.

I will not describe the workouts again since I described them all in detail during round 1. It was interesting going back to Day 1 of Lift 4 because, while the workout was easier than the week 8 workouts, it was definitely not easy. That is because if you do a second round of Lift 4 immediately after the first round, you start out using the same weight you ended with, and since you are still not getting much of a break between exercises, it is just as challenging as it was on day 1 of round 1.  

Book Review: Return of the Jedi Novelization

 

This is the novelization of Return of the Jedi, the hardcover version of which was re-released in the mid-1990s when Lucas was working on the prequel trilogy and the special editions of the original movies.  Like the other two re-published novelizations for the original trilogy that were released around the same time as this one, this has a short introduction that was written by George Lucas.

The hardcover version of the book is very short, coming at just under 230 pages, and it reads very quickly. As is the case with the novelizations of A New Hope and The Empire Strikes Back, what is in the book is very close to what ended up in the movie, with mostly just some minor tweaks to scenes or dialogue. It does, however, include what was a deleted scene from the movie in which Luke is finishing his new lightsaber before Artoo and 3P0 go to Jabba's palace. As with the other original trilogy novelizations, I would not say that this is a must-read, but for people who are more than just casual fans, it is worth the time to read.

Book Review: Mentats of Dune (Dune # 5)

 

Mentats of Dune, published in 2014, is the fifth book in the Dune series chronologically, and the second book in the "Schools of Dune" trilogy. It was again written by Brian Herbert, the son of the creator of Dune and author of the original Dune Trilogies, Frank Herbert, and Kevin J. Anderson.

This book does have a time jump from the prior novel, but not as large as the time jumps that occurred in the Butlerian trilogy. In this book, the sisterhood is picking up the pieces after the Butlerians and Emporer Salvador Corrino's forces attacked the school. Gilbertus is trying to walk the fine line between keeping his background secret and appeasing the Butlerians so he can continue to operate his school, and Josef Venport is working to try to take down the Butlerians and their leader, Manford Tornodo. Valya Harkonnen and her sister Tula are trying to figure out how to hurt Vorian Atreides, who is trying to finally live a normal life. Anna Corrino is living at the Mentat school with Gilbertus vowing to keep her safe and try to fix her mind from the effects of the poison she consumed at the end of the last book. 

The hardcover version of the book is just under 450 pages. It does take longer (at least for me) to read than other books of a similar length because, as has been the case with the prequel novels, the book jumps from storyline to storyline and has a lot of characters to keep track of. Sometimes storylines intertwine with one another and some of the storylines stay separate. The climax of the book involves a cat and mouse escape within a standoff and is very well done. The book definitely sometimes feels like the middle chapter of a trilogy, but it does advance the storylines very well and continues to set up themes in the original Dune novels. It is absolutely worth the time to read.

DVD/TV Series Review: Baywatch Nights Seasons 1 and 2 (German Import)

 

Baywatch Nights was the first series to be spun off from the massively popular syndicated series, Baywatch. The series aired for two seasons from 1995 to 1997. The first season was a pretty standard procedural crime drama. The premise was that Elerbee (played by Gregory Alan Williams) got sick of being a beach cop and bought a private detective agency in which Mitch (David Hasselhoff) was going to be an investor. Mitch ends up joining him as a private detective, along with Angie Harmon's character, Ryan McBride. 

In the first season, Lisa Stahl, who had a small recurring role on the main show reprised her character Destiny as a series regular for about half the season, and Lou Rawls played a completely new character named Lou Raymond, the owner of a club above which Mitch, Ryan, and Elerbee had their office. About halfway through the season, Stahl left and Donna D'Errico and Eddie Cribrian joined the cast.

In the second season, the show took a weird, and frankly kind of stupid, turn, basically turning into a paranormal thriller, trying to capture some of the popularity of the X-Files. In season 2, Rawls left the show entirely, Williams left save for a role in the series finale, and D'Errico (who had moved over to the main series) and Cribrian's roles were largely reduced (to the point of being non-existent). Dorian Gregory (who would later go on to be a supporting character in the original Charmed series) joined the cast playing Diamont Teague, a paranormal expert who helped Mitch and Ryan with their cases.

The DVD set is a German Import. They are Region Free discs, however, so you can play them on a US blu-ray or DVD player.  There are 12 discs (6 per season) all in a big keep case. Unfortunately, it is the kind of case in which two discs have to be stacked on top of each other and some discs fall off of the tabs very easily while others are very hard to get off the tabs. The DVD menus are in German and the audio defaults to German, but you can switch to the English audio track. There are no captions, however. On discs 6 and 12 there are bonus features. Most of the bonus material specific to the show, including behind-the-scenes featurettes and trailers for each of the season 1 episodes are on disc 6. On disc 12, there are a couple of trailers for the second season of the show and a photo gallery. Then, on both discs 6 and 12, there are trailers for other movies and TV shows. The bonus features specific to Baywatch Nights are in English and the other trailers are in German. Also of note, the episodes are not remastered, so the A/V quality is pretty low. 

Overall, the show alternates between bad and horrible. The first season shows are kind of cheesy but are pretty similar in quality to what you got in the parent show. The second season is trash. Just awful, garbage, made even worse by Hasselhoff's overacting. Occasionally, characters from the main show (such as Yasmine Bleeth and Michael Newman) did appear on Nights, but for the most part, there was very little crossover (or continuity) between the two shows. This is absolutely not a must-watch, even if you are a fan of the main Baywatch series, but it is interesting in a morbid curiosity kind of way.

Workout Review: Lift 4

 

Lift 4 is one of the newer BODI (formerly Beachbody) workout programs. It was released in the summer of 2018 and now has a follow-up workout called Lift More. It was created by trainer Joel Freeman, who was also one of the trainers on the MMA-inspired workout, Core De Force. As is the case with all of the new programs the company releases, this one is only available on the BODI online platform (either the website or the app) and is not available on DVD like the early programs were. The best way I can describe this program (if you have done some of the other Beachbody programs) is that this is what you would get if you combined BodyBeast with Insanity and made both of them a bit shorter.

The program is 8 weeks long and has you working out 4 days a week. It also includes two optional recovery workouts, a foam rolling routine and a stretching routine that each lasts about 10 minutes that you can do on the off days. Each workout has you lifting and/or doing cardio. During the first six weeks of the program, you work out for two days (doing chest and triceps and then back and biceps), then you get a rest day, then you do shoulders, and finish out the week with legs. The lifting workouts generally fall into one of three categories, a 50/50 workout in which you do half lifting and half cardio, a circuit workout in which you just lift, but do four exercises in each block with no rest in between them, or a circuit workout in which you do two lifting exercies followed by a 30 second HIIT exercise.  Every other week, the leg workout is a leg-focused HIIT workout (so no lifting). Each workout ends with three sets of core in which you alternate between two or three core-focused exercises. 

The final two weeks are "shred weeks" in which you switch up the exercise combinations (Chest and Back, Legs, rest day, Shoulders and Arms, and Full Body HIIT). The Full Body HIIT workouts consist of three rounds, each with two exercises, then a bonus round in which you do all six exercises. In the first round, the duration of the exercise and the breaks are the longest and in the third round, they are the shortest. In the bonus round, you do each exercise for 30 seconds with no breaks in between them.

The idea behind the workouts is that you lift as heavy as you can, mostly doing just 10 reps of each exercise. You get very little rest between the exercises (about 15-20 seconds, max) and a little more rest between sets and blocks (30 seconds between sets and however long it takes Joel to explain what you are doing in the next block). Usually, the circuit workouts will include a burnout round in which you do two exercises back to back for 30 seconds. There are 10 cast members that appear throughout the workouts. Most of them are young (in their 20s or early 30s) and very fit. Some of them clearly have a fitness background. One of the female cast members is probably in her mid to late 30s and there is one older guy who is probably in his 50s who is fit but is the most "regular" looking of all the cast members. In each workout, only 4 cast members appear (until the last workout of the program) and one person is always a modifier for the HIIT and core moves. One plus is that the workouts are fairly short. The longest is 39 minutes and the shortest (not counting the two recovery routines) is about 28 minutes. So, it is an easy program to fit into most people's schedules. Even when you are modifying the workouts are tough. And, as you get in better shape the harder you can go so it is good regardless of your fitness level. You can tell that is the case because all of the cast members end up modifying at some point in the program, regardless of whether they are the designated modifier for that particular workout. 

The one drawback to the program is that you will need dumbbells to do it. There are no band modifications like you get in some programs. And, you need a decent selection of weight as you will use light, medium, and heavy weights, whatever that is for you. The lightest weight I used was 3 pounds (for the shoulder exercise he calls swimmers) and the heaviest was 45 pounds (for the calf raises). This is definitely a workout in which you need to check your ego because, since there is so little rest between exercises and sets, you will very likely end up having to use lighter weights than you would doing the same exercises in a program like P90x where you get a lot of breaks (comparatively). The benefit to the minimal rest, however, is that even on the days when you are not doing any HIIT moves, you are still getting a cardio workout. 

Overall, I would say it is a good program for a beginner who is in decent to good shape, but probably best for someone who is at an intermediate or advanced level. There are a handful of "before Lift 4" workouts that are shorter versions (each about 20 minutes long) of the regular workouts that you can do if you want to try pared-down versions of the workouts and see what it is like before committing to the full program.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 60

Day 60 was lower body foam rolling and the final day of Round 1 of Lift 4. That meant doing full-body HIIT.

The Lift 4 workout had the same format as last week.  You do three rounds, with two exercises (one that is a lower-body-focused exercise and one that is an upper-body-focused exercise). In the first round, the duration of the exercises and the amount of rest between exercises are longer (60 seconds, 45 seconds, and 20 seconds rest between them). By the third round, the duration of the exercises is shorter (30 seconds and 15 seconds) and there is almost no rest (just 10 seconds) between the exercises. Each round has three sets. Once you are done with the three rounds, you do a single burnout round in which you do all of the exercises for 30 seconds with no rest between them, and then you finish out with three sets of core, this time alternating between three exercises.

The Lift 4 workout is tough, but not as bad as last week's version (mainly because there is no triple bear this time). The entire cast (minus Steve, who was on vacation) participates in this workout, as does Joel (for the vast majority of it). The workout goes quickly (it is just 32 minutes long), but you definitely work the entire time.

I have decided that I am going to do another round of Lift 4. My goal is to do as much unmodified as I can, then switch to the modifications once I cannot do the unmodified versions. I have been doing that for some, but not all, of the exercises during the HIIT and core portions, and this time I plan to do that for all of the HIIT and core exercises. For the next couple of days, I will do the recovery workouts and then start up with Day 1 on Monday (as well as continuing to do the Lift 4 corrective workouts.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 59

Day 59 was upper body foam rolling in 645 and Shoulders and Arms in Lift 4.

Today, I actually did the Lift 4 workout first immediately followed by the upper body foam rolling. That actually worked out pretty well and acted as a good cooldown. The Lift 4 workout was another circuit workout, so there are two quad blocks of 4 exercises (two shoulder exercises, a biceps exercise, and a triceps exercise) done for three sets. Then you do three sets of the burnout which includes swimmers, full curls, and triceps push-ups, each done for 30 seconds. And, of course, you finish with three sets of core. That was a tough workout and again, doing four sets of weights with no rest in between the exercises is very hard. I definitely had to use a lot lighter weights for some of the exercises than I would use doing the same exercises in P90X because there you get much more time between the exercises than you do here. 

DVD/Movie Review: Doc Hollywood

 

Doc Hollywood is a 1991 romantic comedy starring Michael J. Fox, Julie Warner, Woody Harrelson, Bridget Fonda, and David Ogden Stiers. The movie is a classic fish-out-of-water story. A doctor named Ben Stone is driving across the country to take a job in Los Angeles and gets stuck working at the hospital in the small fictional town of Grady South Carolina after destroying the town judge's fence. It is completely absurd from a reality concept, but it is one of those stories that if you can suspend your disbelief on that part, you can enjoy the rest of it. 

As far as the DVD itself goes, it is definitely nothing fancy, with no bonus material or extras, and it did not get the best DVD transfer. Hopefully, it will get a better release at some point in the future, maybe for a 35th Anniversary release as a Special Edition Blu-Ray. But, for the moment, it has just had the bare-bones DVD and Blu-Ray release.  

Overall, the movie is great even though the story is predictable, and you can see where it is going from a mile away, Even so, the acting is great, and the story is told in a very entertaining way. Fox and Warner were great as the leads and David Ogden Stiers was awesome as Grady's mayor and stole nearly every scene he was in. But really, the entire cast, supporting actors included, did well and brought something to the story. Personally, I think that this movie, along with Secret of My Success, is Michael J. Fox's best movie outside the Back to the Future series. It is also among the last handful of movies in which Fox had a leading role as it was during the filming of this movie in which he was diagnosed with Parkinson's. It is absolutely worth the time to watch.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 58

Day 58 was the corrective ankles routine in 645 and the two recovery routines in Lift 4.

I absolutely needed the foam rolling today. Even though the corrective ankles routine has you foam rolling your calves and quads, I still had a bunch of knots in my calves in the evening when I did the Lift 4 foam rolling. Thankfully, I got them out so that when I did the stretch routine I was getting deeper into the stretches.

Blu-Ray/Movie Review: 2 Days in the Valley (Special Edition)

 

2 Days in the Valley is a 1996 crime drama/dark comedy written and directed by John Herzfeld. The movie stars Danny Aiello, James Spader, Eric Stoltz, Jeff Daniels, Glenne Headly, Teri Hatcher, Paul Mazursky, Greg Crutwell, and Marsha Mason in the larger roles. It also stars a very young Charlize Theron (who was only 19 at the time the movie was filmed) in her first movie role. The movie also includes several recognizable actors in smaller roles including Keith Carradine, Louise Fletcher (the nurse from One Flew Over the Cuko's Nest), Austin Pendleton, and a very young Cress Williams (from Hart of Dixie and Black Lightning).

The special edition blu-ray which was released in 2023, includes a remastered version of the movie, which looks and sounds great. The extras include a commentary track on the film by the director and a conversation between Herzfeld and Sylvester Stallone who were both students in the drama program at the University of Miami and have known each other for years. That conversation lasts about 35 minutes and they talk about their time in school and the movie. The most interesting thing from that conversation is how Herzfeld had to fight to cast and then keep Charlize Theron in the movie. The other extras include a 30-minute Q&A panel that includes Herzfeld, Theron, Headly, and Danny Aiello (by phone), a short (about 7 minutes long) archival making-of featurette made when the movie was filmed, about 7 minutes of B-roll footage which kind of doubles as a gag reel, and about 17 minutes worth of cast interview clips, also made as the movie was being filmed. Then there are several trailers, including the trailer for the movie (which actually gives away a lot), and trailers for movies like Out of Sight and The Usual Suspects. So, you get quite a bit of bonus content which is getting rarer and rarer these days.

Overall, the movie is excellent. It is well-written and very well-acted. Aiello and Spader are great in their roles as hitmen (very different hitmen), and Theron shines in every scene she is in. Teri Hatcher (who was coming off her role as Lois Lane in Lois and Clark) plays a very different kind of character than what people are likely used to seeing her play and Jeff Daniels is great as a vice cop with anger management issues. While it definitely has the feel of a 90s movie, it holds up well almost 30 years later. It is absolutely worth the time to watch.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 57

For Day 57 I did the corrective hips routine from 645 and Week 8 legs in Lift 4.

This week, the Legs workout is another 50/50. During the lifting portion you do the same exercises as last week, but switch up the order. Then, in the HIIT portion, you again do three sets of three exercises (jump sumo squats, triple bear, and catchers with the jump), each for 30 seconds. Then you finish with three sets of core, alternating between flutter kicks and high-plank leg lifts. 

The leg workout was brutal. It was very hard and I could barely do anything with good form by the end of the workout. But, I was able to keep lifting the heavy weights during the lifting, and even increased the amount of weight I was using on the pulse squats.  

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 56

For Day 56 I did the corrective shoulders routine from 645 and week 8's chest and back workout from Lift 4.

The Chest and Back workout was another circuit workout (so no HIIT) with two blocks of four exercises (two chest-focused exercises followed by two back-focused exercises in each block). Then you do a burnout round consisting of three sets of regular push-ups, back extensions, and wide push-ups, and, of course, you finish off with three sets of core. 

The workout was tough and again because you do not rest between exercises (and are lifting mostly heavy weights) you are getting some cardio in even though there is no HIIT. I do not think the circuit workouts are as tiring as the intervals or 50/50 workouts, but they are definitely not easy.

DVD/TV Series Review: Due South: The Ultimate Collection

 

Due South was a buddy-cop series that ran from 1994 to 1999. The first two seasons aired on CBS and the final season(s), which was really one long 26-episode season) aired in syndication from 1997-1999. The show was mostly a case-of-the-week procedural but did have some serial aspects that carried over throughout the series.  The series actually started as a made-for-tv movie that aired on CBS, and when it did better than expected in the ratings it was picked up by CBS. The premise is that a member of the Canadian Mounties (played by Gordon Pinsent)  is shot and killed in the Canadian wilderness. His son, a straight-laced Canadian Mountie named Benton Frasier (played by Paul Gross) investigates his father's death, which leads him to Chicago where he enlists the help of the detective assigned to the case, Ray Vecchio (played by David Marciano). When Frasier helps Ray solve one of his cases, Ray agrees to help Frasier with the investigation. Fraiser ends up staying in Chicago, working at the Canadian Consulate and along with his wolf, Diefenbaker, helping Ray solve cases as a liaison to the Chicago police. During the series, Pinsent would return as a ghost or hallucination of Benton's and "help" and/or irritate his son. The show was a mix of comedy, action, and drama and did very well with the "fish out of water" as Benton was overly helpful and polite in the harshness of Chicago. The show blended elements of comedy, drama, and action perfectly.

The key to the show was that it was always well-acted. Even in the last season after David Marciano left and the story became a little more campy, the acting was always great. One thing I had forgotten was how many guest appearances were made on the show. Leslie Nielsen was the big one, who appeared in a few different episodes. But Ryan Phillipe and Mark Ruffalo also guest starred in very early roles for both of them, as well as Maria Bello, Carrie-Ann Moss, and Malina Kanakaredes. Callum Kieth Renne joined the series in the third (and if you count it, the fourth season) when Marciano could not agree on a new contract.

I originally thought that the show should have gone on longer, but after watching the series again from beginning to end, I think that the show went out at exactly the right time. It told as many stories as possible, without getting extremely repetitive. It was definitely a show that was always being kept alive. It barely got a second season on CBS, then survived a couple more in syndication. A couple of the episodes from the series are on my list of all-time favorite TV episodes. 

In the end, I felt it did a fine job wrapping up everyone's stories and leaving the "continued adventures" to the imagination. It was one of the best series on the air at the time. It did not rely on gratuitous sex and violence to be entertaining. The stories always had a point, and the acting was great. It was a very underrated series, is definitely worth watching, and deserves a spot in any fan's collection.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 55

On Day 55 I did the two recovery routines from Lift 4 again. I returned to using the "regular" foam roller for the foam rolling routine. I will probably go back to using the rumble roller from time to time and I hope to eventually get to the point where I can use the rumble roller for all of the foam rolling. I plan on foam rolling on a daily basis going forward, so hopefully by using the rumble roller once or twice a week to start with, I can eventually use it every day.

DVD/TV Series Review: Baywatch Nights: Season 2 (German Import)

 

Season 2 of Baywatch Nights, the first spin-off of the wildly popular lifeguard show, Baywatch, aired in syndication during the 1996-1997 TV season. In season 2 the show was taken in a completely different direction from season 1. Unfortunately, that direction was totally off the rails from hot, but somewhat entertaining garbage, to complete garbage. The entire premise of the show was switched from a crime drama to a paranormal thriller. Essentially, the show tried to do something similar to X-Files, but because the writing and acting (mainly due to Hasselhoff's hammy overacting) were so bad, the show never came near the quality of X-Files. It was just cheesy, not thrilling, suspenseful, or scary.

There was quite a bit of cast turnover this season. Both Gregory Alan Williams and Lou Rawls left the show (although Williams did have a guest appearance in the finale), and the roles of Donna D'Errico and Eddie Cribrian were very reduced. In D'Errico's case, she had moved over to the main show as a series regular, but Cribrian was absent from many of the second-season episodes and when he was included, his character had very little to contribute. The big addition to the cast in season 2 was Dorian Gregory (best known for his role in the original Charmed series), who plays Diamont Teague, a paranormal expert, who helps Mitch and Ryan with the cases. The only notable guest stars during season 2 were the very recognizable character actor Erick Avari, and Alexandra Paul, reprising her role as Stephanie Holden. 

There are different DVD sets out there. Mine is a German import that requires either a Region 2 or Region Free DVD or Blu-Ray player to watch it. The DVD menu, titles of the episodes, and end credits are all in German. While the audio does default to playing in German, you can play the English audio track by switching the audio in your player's settings or options. There are a handful of extras included, two of which are specific to the show (two trailers and a photo gallery), and the rest (trailers for other movies and TV series). The trailers for the show itself are in English and the other trailers are all in German (and do include some nudity).

Season 2 is horrible. Unlike the first season, you cannot really say it's so bad it's good. The stories are dumb and there is little to no continuity with the main show. For example, Mitch and Ryan continue their on-again-off-again relationship tease, but on the main show, during season 7 (which aired the same year as season 2 of Nights), Mitch was in a relationship with Nancy Valen's character for a good portion of the season. The only good thing was Angie Harmon being willing to be in skimpy outfits from time to time, but that was not enough to save the show and it was thankfully canceled after this season. It does seem like the show was canceled after the season ended since it did not really wrap up the characters' arcs in any meaningful way. The only reason to get the DVD set is to maintain a collection, and there is really no reason to actually watch the episodes other than morbid curiosity.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 54

For Day 54 I just did the two Lift 4 recovery workouts. But, the twist was, for the foam rolling workout I actually used my rumble roller. For those who do not know, the rumble roller is a hard foam roller that has protrusions on the surface. The idea is that it helps with trigger points and myofascial release.  Because I already had a regular foam roller, when I ordered the P90X2 kit years ago I paid a bit extra to get the rumble roller. But, since I did not foam roll regularly, I could not use it (there is a reason Tony Horton is groaning throughout the X2 mobility workout). This time, I figured since I have been foam rolling every day for 7 weeks straight, I would try it. It was definitely tougher than the regular foam roller, but it was not as bad as I thought it would be. And, since the Lift 4 foam rolling routine is so short, it is the perfect one to try it out on. Once I got through that I did the stretch routine which went pretty much the same as it did on Wednesday.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 53

Day 53 was lower body foam rolling in 645 and Full Body HIIT in Lift 4.

The HIIT workout had a bit of a different format than the prior leg day HIIT workout. There are three blocks and a bonus round, which is the same as the other workouts. However, in this one, each block has two exercises, one focused on the legs and then one that is focused on the upper body (basically the chest and/or triceps doing push-ups). The two "easiest" moves (single-leg plyo jumps and push-ups with a hop or step-up in between that you do for 60 and 45 seconds respectively. The second and third blocks introduce harder moves like triple bear, tricep to wide plyo push-ups, box squats, etc. In each block, the amount of time you do the exercises goes down but the amount of rest between them (which is never long anyway) goes down. Then you do one bonus set in which you do all six moves for 30 seconds each and no rest between the moves, and then finish with three sets of core. 

The Lift 4 workout was tough. Everyone, including Niels, who never modifies, had to modify moves during the last block of HIIT and in the bonus set. It was that hard. The core sets actually felt like rest because the regular part of the workout was so hard. 

DVD/TV Series: Arrested Development: The Complete Series

 

There is a lot of subjectivity in liking any TV show, especially comedies. If you are a fan of irreverent, inappropriate, and at times uncomfortable humor you will love this series. By now most of the people reading this review will have at least some idea of what the show is about. An ultra-dysfunctional family trying to hold on to their riches when the patriarch (played perfectly by Jeffrey Tambor) is thrown in jail for SEC violations. While the only "normal" one in the bunch, Michael, played by Jason Bateman, tries to keep the business going and the family together. The series also starred Jessica Walters, Will Arnet, Portia de Rossi, Jeffrey Cross, Alia Shawkat, and Tony Hale. The guest cast was also great and included Carl Weathers, Liza Minelli, Charlize Theron, Ben Stiller, and a slew of others.

Of course, now, this is not the complete series of the show. This set has the three seasons that aired on FOX from 2003-2006 and were, in my opinion, the best seasons of the show. Of course, the show was revived by Netflix for two final seasons that were not nearly as good as the first three. 

What I loved about the show is that it would make fun of anything and everything. No topic was off limits, and they definitely pushed the boundaries of what could be put on TV. It did not rely on a laugh track to tell people when something was funny. It presumed the audience was smart enough to figure that out on its own. Ron Howard's narration was one of the best parts of the show. His quips were always perfectly timed, and set up and/or punctuated the jokes better than any laugh track ever could.

As I said, the humor is not for everyone. If you like shows like Family Guy, The Office, American Dad, and South Park, chances are you will love this show. Even if you are not a fan of all those shows but are a fan of comedies, then this is definitely one worth giving a try. I think it says a lot about the show that even after being off the air for years the entire cast is coming back to do the 10-episode season and the movie. Hopefully, those will be popular enough to give the show new life and keep it around even longer.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 52

Day 52 was upper body foam rolling from 645 and shoulders and arms from Lift 4.

This is the first workout that combines shoulders and arms. It was a circuit workout, meaning we did two quad sets consisting of a shoulder exercise followed by a biceps exercise, followed by another shoulder exercise, and finishing with a triceps exercise. You do three sets with no rest between the exercises. Then, you have a burnout round that has one shoulder exercise (swimmers), one biceps exercise (full curls), and one triceps exercise (triceps push-ups). You do each exercise for 30 seconds, and again have no rest between the exercises, and again do three sets. Then, as usual, you finish with three sets of core, this time alternating between dumbell drivers and weighted flutter kicks, doing each exercise for 30 seconds. 

This workout was kind of another shock to the body. I would say it was a bit easier than chest and back was earlier in the week, but not much. I absolutely had to reduce the amount of weight I was using by the third set for some of the exercises and the lack of rest between sets made it very hard to keep going.

DVD/TV Series Review: ER Season 8

 

This is, in my opinion, the best season of ER. That is due in large part to the storyline that leads to Anthony Edwards' departure from the show. From its inaugural season in 1994, ER was the show everyone had to watch and talk about. It was a ratings heavyweight for years. It was the show that helped turn George Clooney into a superstar and went on to become one of the longest-running medical dramas (and shows) on TV, with 15 seasons in total. By the 8th season, many of the original main cast members had left. This season would see the departures of Dr. Greene and Dr. Benton, but the return of Dr. Lewis. After this season the only two characters from the original (main) cast would be Dr Carter (played by Noah Wyle) and Dr. Lewis (played by Sherry Stringfield).

The DVD set includes the 22 season 8 episodes spread across 6 discs. The extras/bonus features are spread across all of the discs. Mostly, they include deleted scenes/outtakes and there is a gag reel on disc 2. There are not a ton of extras, and what is included is fine, it would be nice if there was some behind-the-scenes material and a feature focused on Edwards and his character. 

Personally, I think this season would have been the best spot to end the show. To me, the show just did not have the same feel after this season. That is not to say that there were not good characters, storylines, or episodes in the remaining 7 seasons, but I think the perfect ending would have been for Dr. Green to pass the torch to Dr. Carter and the series would have gone out on a high (albeit sad) note. The episodes "The Letter" and "On The Beach" were two of the best episodes in the entire series and would have been a perfect two-part series finale. And, the show never could have been accused of staying on the air too long had it ended at that point. I look at ER as two different series. The one that lasted up to this season, and the one that remained on the air from seasons 9-15. If you were a fan of the show at any point in its run, but especially a fan of the early years of the show, you will love this season.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 51

For Day 51 I did the corrective ankles routine from 645 and the two recovery routines from Lift 4.

I was surprised that I did not have as many knots in my legs today as I thought I would after leg day. I would not, however, say that my mobility or flexibility was any better today than it has been. I definitely have less pain in my IT band when I do the foam rolling than I did when I started Lift 4.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 50

Day 50 included doing corrective hips in 645 and Legs in Lift 4. 

This was another switch up, doing legs on Day 2 instead of Day 4. This was a 50/50 workout with a couple of twists. First, you do three exercises in each block (three blocks in all). All, back to back without any rest. Then, instead of the 60,45, 30, 15-second format for the HIIT, you just do three sets of three HIIT exercises (twisted mountain climbers, soccer sprints, and squat jumps) each for 30 seconds. Then, of course, you finish the workout off with three sets of core, alternating between prayer squats and bicycle twists.

This was another hard workout. You are still lifting pretty heavy (although I had to go lighter on a couple of the exercises since there was even less time between the exercises) and doing more reps in each block. Needless to say, my legs were toast by the end of the workout.

Book Review: On Top of the World: Cantor Fitzgerald, Howard Lutnick, & 9/11: A Story of Loss & Renewal

 

On Top of the World, published in 2003, is the story about Cantor Fitzgerald, the bond trading company that occupied floors 101-105 in the North Tower of the World Trade Center and lost nearly all of its New York-based workforce in the 9/11 terrorist attacks. 

The book is partly a biography of Cantor CEO Howard Litnick, who was much reviled after 9/11 as he tried to balance holding the company together with trying to help the families of the people who died. Interwoven, are harrowing accounts (as much as can be put together) of the people who were trapped in the building after Flight 11 hit as they discovered they were stuck with nowhere to go. A handful of Cantor employees were in or around the building but not yet up to the Cantor floors when the plane hit and were able to get out. All of the employees who actually made it all the way up to the Cantor floors, however, were stuck with nowhere to go. Lutnick was on his way to the Trade Center when the plane hit (saved only because he took his son to his first day of kindergarten) and managed to get to the base of the towers. He recounted to the author his horror when he realized that the plane hit near the floors Cantor occupied (where all of his employees, including his brother were) and that it was people who worked at Cantor who were some of those that were jumping. 

What may be the most harrowing account in the book of the actual day is when the author gives vague details about how the people who worked in Cantor's Los Angeles and London officers could hear what was happening on the trading floor of the New York office through an in-house communication system. The employees listening on the conference system were imploring their colleagues to get out of the building and essentially listening to them die. The author does discuss some of the communications that the trapped employees were able to make to people on the outside, but he is very respectful and does not go into any gruesome detail. The author also discusses how the lives of the surviving loved ones of the employees who died changed after the attacks.

The hardcover version of the book is just under 300 pages. Most of the book is focused on the people who worked at Cantor and the effort to rebuild the company after 9/11. The book does go into the backlash against Lutnick and the attacks against him in the media. As I mentioned above, Barbash does discuss some of what happened on 9/11 itself, but the focus of the book was on the people who were lost and the people who helped keep the company going. The book is tough to read but is absolutely worth reading.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 49

Day 49 was corrective shoulders in 645 and the first Shred Week in Lift 4.

This week, the Lift 4 workout is Chest and Back. Until this point in the program, Chest has been paired with Triceps and Back has been paired with Biceps. This workout is a circuit workout, so we do 2 quad blocks. In the first block, you alternate chest, back, chest, and back. In the second block, you do two chest exercises followed by two back exercises.  Once you are done with the two quad blocks, you do a burnout round. In the burnout round you do three exercises, regular push-ups, back extensions, and wide push-ups. As has been the case in all the workouts, you get little to no rest between exercises and 30 seconds between sets. So, even though you are not doing any cardio during this workout, your heart rate will still get up there. Then, the workout finishes with the three sets of core. This time, you do weighted crunches followed by windshield wipers.

The Lift 4 workout was challenging. Even though you are doing the same moves, pairing chest exercises with back exercises is a shock to the system. I found that I could not lift as heavy as I could during the first 5 weeks when the larger muscles were paired with smaller muscles. Overall, however, it was a good workout.

Book Review: Star Wars: Tales from the Death Star

 

Tales from the Death Star is a collection of short stories in comic/graphic novel form. The main premise is that one of the kids living on the ocean moon Kef Bir in the Endor system where the remains of the second Death Star crashed is attempting to go out to the crash site to prove his bravery. A mysterious figure warns him against going by telling him stories of strange things that happened on the first and second Death Stars.

The hardcover version is short, coming in at just 96 pages, so it can easily be read in an hour or two, give or take. I will be the first to admit that graphic novels and comics (with a few exceptions) are not really my thing. I pre-ordered this before the cover art was available and from the initial description, I thought it would be a collection of short stories like what was released in the "From a Certain Point of View" novels. While the illustrations were great and I do like the fact that tales from both Death Stars were included, I do not think that the stories really added anything significant to what has already been put out there in the movies and books that have come before this one (unlike the Darth Vader comics, for example). So, unless you are really into collecting the comics, this is easily one you can skip and you will not miss anything.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 48

For Day 48 I did the two recovery routines from Lift 45.

Thankfully, there were fewer knots in my leg muscles today so the Roll and Recover routine was not as uncomfortable. And, I felt like I had a little more flexibility in the stretching routine. So, all in all, it went well. 

Book Review: State of the Union (Scot Harvath Series #3)

 

State of the Union, published in 2004, is the third in the long-running series of thriller novels by author Brad Thor set around the character of Scot Harvath. The plot of the book involves a threat from Russia, specifically, to detonate a series of suitcase nukes hidden in the United States unless President Rutledge announces a series of concessions during the State of the Union address. The events of the book are set in Germany, Russia, and the United States. Some of the characters from the two previous novels appear in this book, and a couple of new characters are introduced. We also get more character development and backstory for both Harvath and Gary Lawlor.

The hardcover version of the book is a moderate length, coming in at just over 330 pages. This book has a very similar tone and style to (and is a similar length as) the first two books, and has a good blend of action and drama with some humor mixed in. Thor balances the action with plot development well and as a result the book has a good pace. The chapters are kept relatively short so there are a lot of natural stopping points for those who take more time to read. If you are a fan of the first two books, or generally a fan of the genre, this is absolutely worth the time to read.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 47

For Day 47 I foam rolled in the morning, doing the lower body foam rolling routine from 645, and in the evening, doing the foam rolling routine from Lift 4. 

Each of the routines helped as I had a lot of knots in my various leg muscles. During the Lift  4 routine, my internet kept dropping so the stream would buffer. So, I just used that opportunity to foam roll longer, and really work out the remaining knots in my hamstrings and calves.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 46

For day 46, I just did Lift 4 Legs, which was the HIIT workout. I did not have enough time in the morning to do the foam rolling from 645 and by the time I had time to work out in the evening, I was not up for doing two. So, I will do the lower body foam rolling in the morning. 

The HIIT workout was tough (as usual). The "main" part of the workout was three sets of four exercises that you do for 60 seconds (single leg lunge jumps), 45 seconds (triple bear), 30 seconds (soccer runs), and 15 seconds (jump squats). After the third set, you do two burnout sets in which you do all four exercises for 30 seconds. Again, during the main three sets there is very little rest between exercises, and in the burnout sets there is no rest. Then, you finish with three sets of core which were side planks, 30 seconds on each side. I again was modifying during the workout left and right. Instead of doing triple bear, I was trying to hold the beast position (with my knees 2 inches off the floor) for as long as I could, dropping to my knees for a couple of seconds and holding again. The idea is that the next time I do the workout I will actually be able to do at least the actual modification of triple bear the entire time, if not the unmodified version.

DVD/TV Series Review: Buffy the Vampire Slayer: The Complete Series

 

+++Fair warning, there are some spoilers ahead. Nothing that those who have seen the series don't already know, but just be aware.+++

I came on to the Buffy bandwagon later in the series run. The movie came out while I was in high school and I remember it being pretty bad, so I did not really have much interest when I heard that a TV show was being made. As a result I never watched one episode until the very end of the 4th season and then from the 5th season on. I just happened to watch that episode as a fluke because the WB happened to be the only channel I could get on my TV right after I moved and before I got Satellite TV hooked up. Needless to say, I am glad that I did.

Honestly, had I started watching at the very beginning I may not have stuck with the show. The first season (12 episodes) was really about the show getting a foothold, and establishing the characters. As a result, the stories did not always flow as well as they did in the later seasons. What the show did do well, even from the first episode on, was take the experiences that most of us had in high school and as teenagers in the 1980s or 1990s and present them as real monsters and demons. When you look back at it, the show tackled issues like living up to parents' expectations, peer pressure, abuse, rape, death, and sexuality (to name just a few) at a time when I was not politically correct to do so. The show, at its core, is really about growing up.

I personally think the show peaked with the 5th season. The perfect ending to the show would have been Buffy giving her life to save the world. While I did not hate season 6 and loved the musical episode in season 6, I just think that had it ended with season 5 the show would have probably never would have been accused of getting stale and holding on too long. In my opinion, season 3 was the best of the series. It had the best big bad(s) in the Mayor and Faith, the storyline behind Angel leaving the show, and really started giving substance to the supporting characters. I also very much liked season 4, which dealt with the core group going their own ways, and then having to come back together at the end. While that season saw the departure of Angel and Cordelia (aside from a couple cross-over episodes with the spin-off series, Angel) and the introduction of Riley and the Initiative, it was really about high school friends growing distant as they go to college. It also saw Anya (played awesomely by Emma Caufield) become a series regular. I know some people really hated the direction season 6 went and it did go much darker than many of the previous seasons, at least in terms of the main characters. The nerd trio was kind of lame, but I liked the direction they went in the last few episodes of that season and I do think the 7th season did a good job of wrapping up the story (especially after Firefly was canceled and Nathan Fillion came on).

Chances are anyone reading this by now is a fan of the show, or at least has seen enough of it to know what it is about. For anyone who is a total newcomer to the show, while I cannot say for certain whether you will like it or not, that is totally subjective and depends on your taste. I can tell you it was a funny, dramatic, well-written, and well-acted show. If you are a fan of Joss Whedon shows and movies in general and somehow have not seen much of the show (and I doubt that is possible) you will love it, especially from seasons 2-5. Of course, it has come out in recent years that the environment behind the scenes was very toxic, largely because of Whedon's behavior, which definitely sours some people's opinion of the show. I still think the show is enjoyable, but I definitely would not watch the bonus material that features him or listen to his commentary tracks anymore. Ultimately, in my opinion, the show was more than just Joss Whedon and I can support and enjoy the show even if Whedon may be a jackass. If your only experience was the movie, which was a lot more campy than the series, don't let that cloud your view of the series. Even if you are not totally into it in season 1, give it a chance. The series really takes off in seasons 2 and 3. If you were in high school at any point in the late 1980s or early to mid-1990s you will get all the references and jokes. Even if you were not, I think you will still find the show entertaining and far better than many of the shows that have been on the air since Buffy has been gone.

Book Review: Sisterhood of Dune (Dune #4)

 

Sisterhood of Dune is chronologically the 4th book in the Dune series of novels, and the first in the Schools of Dune trilogy. The book was published in 2012 and written by the duo of Brian Herbert and Kevin J. Anderson. 

This novel is set approximately 80 years after the victory over the machines at the Battle of Corrin. Some of the characters from the Butlerian era such as Vorian, Raquella, and Gilbertus do carry over into this book. There are two major themes in the book. The schools run by Raquella, and Gilbertus, and the hatred of Vorian by the heirs of Abulurd Harkonnen. Raquella formed the Bene Gesserit School (or the Sisterhood) and Gilbertus formed a school for people (known as Mentats) to learn to think like the machines did. The anti-machine Butlerian movement is still around and trying to destroy all remnants of technology, while underground groups are trying to bring machines back.

The hardcover version of the book is just under 500 pages long. The authors do a good job of moving in and out of the various storylines and intersecting them at key points. The authors do give signs as to where some of the storylines will go in the subsequent novels but do not telegraph the exact direction for any of the main arcs. It is absolutely worth the time to read.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 45

Day 45 was upper body foam rolling from 645 and shoulders in Lift 4.

The shoulders workout was a circuit workout with three blocks of lifting and HIIT followed by three sets of core. In each of the lifting blocks, you do two shoulder exercises followed by a 30-second HIIT exercise, back-to-back, for three sets. There are no exercises between exercises and 30 seconds between sets. So, you barely get a chance to catch your breath before you are back to lifting. This workout was tough, but not as tough as the chest and tricpes or back and biceps workouts from earlier in the week. I do think that the upper body foam rolling in the morning helped loosen up my lats and traps, which definitely helped this workout. The HIIT moves were not as bad in this workout (no Triple Bear or Mountain Climbers) as they could have been, but were still a challenge. 

DVD/TV Series Review: Angel Seasons 1-5

 

+++Warning, this contains spoilers from throughout the series+++

This is the Buffy spinoff series, Angel, which initially starred Buffy alumni David Boreanez and Charisma Carpenter, and later Alexis Denisof and James Marsters. Late actor Glenn Quinn also starred as one of the leads during the first season.

I stumbled on to Buffy and Angel rather late in the "Buffyverse's" run. I started watching the shows in what was the 5th Season of Buffy and the 2nd season of Angel (actually I first saw the season 4 finale of Buffy and season 1 finale of Angel the week before the season 5 and season 2 premiers, respectively, and then watched each show until they ended). Obviously, I have seen every episode since both shows were put out on DVD, but I remember becoming an instant fan of both shows, especially Angel, even without all the backstories. The overall theme of Angel was always the fight against evil, and how it never ends. The storylines on Angel tended to be more mature than those on Buffy, especially as compared to the first three seasons of Buffy. I really liked the show fleshed out Angel's backstory and his transition from Angelus to the good guy he would ultimately become.

Another storyline I loved from Angel was the redemption of Faith that started in season 1 and carried over to season 4. The whole story was well written and well acted and was probably not something that could have ever been done effectively on Buffy. The show also did well at making all the characters evolve, especially Cordelia and Wesley. The last season seems to be one that many fans either liked or hated. I loved the last season. The whole story of trying to fight evil from inside the belly of the beast was done well. And it had some of the best episodes of the series, including Hellbound, Smile Time, A Hole in The World, and Shells. I do think that the show did the character of Cordelia dirty and that Cordelia (and Charisma Carpenter) deserved a better ending than either of them got.

The ending to the series was rushed, mainly because the network canceled the show pretty much at the last minute. They actually had to go back and re-shoot some of the scenes for the last show after they knew it was going to be a series finale rather than the season finale. While not quite a Sopranos fade abrupt black screen, the series is not wrapped up in a nice tidy bow. It cuts off at the start of an epic battle, the conclusion to which we never know (unless you get the season 6 comic books).

This set is just a packaging of all of the individual season DVDs with all of the original extras. There has been another complete series set released, but this just has the original book-type cases. Chances are if you are reading this you already know at least a little bit about the series. While liking or disliking a TV show involves a large amount of subjectivity, what I can tell you is that if you have seen some of the shows and liked those, the series, on the whole, is consistently good with not many bad or "clunker" episodes among the 110 episodes. For some, the series may be a bit tainted by the allegations against Joss Whedon and how he treated the actresses (including Carpenter), but I see it as the series is larger than him, and choose not to let his jackassery ruin my enjoyment of the show.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 44

For day 44 I did the corrective ankles routine in 645 and the two recovery routines in Lift 4.

I absolutely needed the foam rolling in both routines since I had a lot of knots in my legs. I can tell that the corrective ankles routine is helping my overall ankle support as I can more easily keep my heels on the ground when bending my knee toward the wall. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 43

Day 43 was the corrective hips routine from 645 and Back and Biceps in Lift 4.

The Back and Biceps workout was a 50/50 workout, so there were three blocks of lifting, consisting of one back exercise and one biceps exercise for three sets. Then, there is the HIIT portion in which you do three sets of three exercises for 60, 45, and 30 seconds. Then, we finish with three sets of two core-focused exercises. The lifting portion went okay, but I had no energy during HIIT, and honestly, I half-assed it for pretty much all of the HIIT part of the workout.  I am not exactly sure why, but I think it is because I have not slept great the past couple of nights. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 42

Day 43 was the start of week 6 in Lift 4, which meant chest and triceps and I did corrective shoulders from 645.

The shoulder routine helped me today and was not as hard as I thought it would be, mainly because my shoulder was not as sore from the COVID booster as I expected.

The chest and triceps workout was a circuit workout, so again two quad blocks in which you alternate four exercises (chest, triceps, chest, and triceps), for three sets, and then you do a burnout round in which you do three sets alternating 30 seconds of wide push-ups and 30 seconds of triceps push-ups. Finally, you do three sets of core, alternating between 30 seconds of side crunches and 30 seconds of weighted flutter kicks. 

This was another rough workout. I was able to maintain the heavier weight for the first set in each block, but then I had to drop the amount of weight down for almost every exercise in the second and third sets in each block. This is a program that will definitely humble you when it comes to how much weight you can use because there is so little time between the exercises (basically none) and the sets (just 30 seconds, which is enough time to get yourself in position to do the first exercise again) that your muscles get very tired. This is not like P90x where you get at least 30 seconds between exercises and at least one minute between blocks, plus the amount of time that Tony chats. So, even if you can do 30 or 40 lbs on a bench press, by the third set when you have done 80 reps of chest and triceps exercises with no rest, you may have to back way off on the amount of weight you use in the last set.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 41

For Day 41 I again did the two recovery workouts from Lift 4. I made sure to get them done in the morning since I got my COVID booster yesterday morning, and if history repeats itself, I will feel like shit tonight and will be fine tomorrow after I sleep it off. Thankfully, my shoulder doesn't hurt as badly as I was expecting it to, so I was able to do the foam rolling without a problem. I noticed in the stretch routine that I got my knee closer to the floor in the supine twists than I had been able to the last few times I did the workout. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 40

For day 40 I did the two recovery workouts/routines from Lift 4.

The foam rolling went well, although I did not feel like I had too many knots, even in my legs, which was a bit surprising after yesterday's leg workout. The stretch routine also went pretty well. Since I hate doing inchworms I replace those with another hamstring stretch that I can actually get a bit deeper into, basically going from the hip flexor stretches into the hamstring stretches that are like the half splits. 

Book Review: Star Wars: The High Republic: Tales of Light and Life

 

Tales of Light and Life is a book set during the two (so far) High Republic eras of Star Wars. The book published in 2023, is a collection of short stories from multiple authors who have written the High Republic era novels, that occur between or after the major events during Phase 1 (the middle) and Phase 2 (the beginning) of the High Republic. Some of the stories involve new, non-Jedi, non-Nihil, or non-Path members who were present during the events in the books, and other stories involve the main characters from the books. 

The hardcover version of the book is a little over 300 pages but reads very quickly, especially for those who have read the other High Republic novels. To me, the best stories are the last few that detail events that occurred after the events of the novel, The Fallen Star. Those stories will likely serve as the setup for the Phase 3 novels that detail the end of the High Republic era. The other stories in the book really felt like filler that did not add a lot to what was in the existing books. Ultimately, I think this is a book that most die-hard fans would read one time, but it is not a must-read and you will not miss a lot if you don't read this one. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 39

 Day 39 was lower body foam rolling from 645 and Week 5 Legs in Lift 4.

The Legs workout was a 50/50 workout so you do three blocks of leg exercises, each block containing two exercises that you do back-to-back for three sets without any rest between the exercises, and you get 30 seconds between sets. Then, you do three sets of HIIT exercises (fast feet burpees, jump sumos, and triple bear) that you do for 60 seconds, 45 seconds, and 30 seconds, respectively. Then you finish out with three sets of core, alternating between a weighted crunch/leg lift combo and floor-to-ceiling leg lifts.

The leg workout was hard. I was pretty gassed when I got to the HIIT, so much so I was taking unscheduled breaks left and right. I think that the lower body foam rolling in the morning did help the leg workout in the evening as my legs were definitely not as tight as normal.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 38

Day 38 was upper body foam rolling from 645 and the week 5 shoulders workout in Lift 4.

The shoulders workout was a tough interval workout. So, again, we did three blocks of two weighted shoulder exercises and then a 30-second HIIT exercise, back-to-back, without any rest in between the exercises and minimal rest between the sets.  I was able to increase the amount of weight I was using for each exercise in each block for the first set, but in the second and third sets I had to drop the amount of weight I was using down (as most of the cast members were doing). For the shoulder flys in the third block, in the third set, I had to drop the weight entirely for the last few reps. The workout finishes with three sets of two core exercises (weighted drivers and prayer crunches). Ultimately, it was a short workout, but very tough. 

The upper body foam rolling in the morning was okay. I feel that I get more benefit from the lower body foam rolling than I do the upper body foam rolling. I do have knots in my lats and pecs, but not nearly as many as I have in my legs on any given day. But, I still do the upper body routine because I do think it is helpful.

Book Review: To Infinity and Beyond

 

To Infinity and Beyond is (as of its 2023 publication and this writing) the newest book written by the popular astrophysicist Neil deGrasse Tyson. The book was co-authored by Lindsey Nyx Walker. The book discusses the history of human exploration, both of the Earth and the Cosmos. In it, Tyson distills the various scientific concepts, which range from Newton's Law of Gravitation and Keppler's Laws of planetary motion to what would be required to actually travel to another solar system and the physics behind the concept of time travel (which Tyson does throw a bit of cold water onto since it is far more complicated than just picking a day and year to travel to), into their basic components. 

The hardcover version of the book has 300 pages of substantive text, and then a few pages of other reading material and an index. It is divided into different topics in which Tyson discusses discoveries made on Earth, the exploration of our solar system, and what exploration of other solar systems would entail (especially what it would take to send a ship with people to even the closest solar system).  The only thing that I did not like about the book is that throughout the text there are pages with side topics inserted that break up the main text. So, you either have to read the side-topic material and stop reading the main text, or you have to jump a couple of pages ahead, finish the main text, and then go back to read the side-topic pages. If that happened only once or twice in the book it would not be a big deal, but it happens a lot and gets a bit irritating after a while. That is what knocks the book down a star for me. Otherwise, the substance of the book is great.

The book has a similar tone and feel to the other books that Tyson has authored, especially in the past few years. Tyson, like Carl Sagan before him, has a gift for explaining the science behind various topics in such a way that you can understand the concepts without ever taking a math or physics class, yet not come off as talking down to anyone. The book has a lot of great information in it and wonderful pictures (both real astrophotography and illustrations). It is absolutely worth the time to read.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 37

For day 37 I did corrective ankles and the two recovery routines from Lift 4.

This was an interesting day because the corrective ankles routine from 645, which I did in the morning, has some foam rolling of the calves and quads, as does the Lift 4 foam rolling routine. I thought that I would not have any knots (at least in my calves and quads) in the evening when I did the Lift 4 foam rolling. I did not really have any in my quads, but I did have knots in both calves. Thankfully, they were pretty easy to get rid of since I had done the foam rolling in the morning.

As for corrective ankles, I do think that this routine is still actively helping me. I sprained my ankles when I was younger and when we do the leans toward the walls in the routine and Amoila talks about keeping your heel on the ground, I absolutely struggle with that.  So, unlike the corrective hips routine, this one absolutely still helps me. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 36

Day 36 was corrective hips from 645 and Back and Biceps from Lift 4. 

The back and biceps workout was another circuit workout which meant you did two blocks of four exercises, alternating back and biceps exercises for three sets. After the second block, there was a burnout round in which you alternate between back extensions for 30 seconds and full bicep curls for 30 seconds, for three sets. Then, you finish with three sets of core exercises. This was definitely a hard workout. I had to drop some of the weight I was using down for several of the exercises on the third (and sometimes the second) sets. 

The corrective hips routine went fine. I am using it now more to keep imbalances from coming back than I am correcting an imbalance I currently have. Plus, it gives me another day of foam rolling my legs which always helps.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 35

Day 35 started Week 5 in Lift 4 and the corrective shoulders routine from 645, which means Week 5's Chest and Triceps workout.

The Chest and Triceps routine was a 50/50 routine so there were three blocks of resistance exercises followed by three blocks of cardio. In the resistance blocks you do one chest exercise followed by one triceps exercise, again trying to increase the weight you used the past two weeks. In the cardio blocks, you again do three exercises (single-leg plyo jumps, dual mountain climbers, and high-knee sprints) for 60 seconds, 45 seconds, and 30 seconds respectively. The dual mountain climbers has two regular mountain climbers followed by two twisted mountain climbers. Then, you finish off with three sets of core, alternating between weighted crunches and windshield wipers.

The lifting portion of the workout went very well. I was able to increase the amount of weight I was using for each exercise and maintain that weight for all three sets in all three blocks. Cardio and core were harder today and I had to modify all the moves, but I got through them. 

Book Review: Path of the Assassin (Scot Harvath Series #2)

 

Path of the Assassin is the second book in the long-running series of novels by Brad Thor set around the character, Scot Harvath. This novel, which was published in 2003, is mostly a reset of the story but does tie into the first book, The Lions of Lucerne, at the beginning. The events of this book are set about a year after those of the prior novel. Harvath is up for a promotion within the Secret Service, but he is also tracking down the remaining conspirators who were involved in the kidnapping of the President from the first novel. During a mission, one of his targets is taken out by a mysterious assassin who has ties to terrorist attacks throughout the Middle East. From there, the storyline involves a cat-and-mouse game between Harvath and the assassin.

The hardcover version of the book is a little under 400 pages. It reads very similar to novels that are in the same genre such as the Red Sparrow novels and the Mitch Rapp novels. It has a very good blend of action and suspense and Thor does set the fictional events of the book within the real world as much as possible (e.g., referencing the 9/11 attacks and the very real unrest in the Middle East and the pissing contests between different US agencies). It is a very good follow-up to the first book and even surpasses the first book in terms of quality. If you liked the first book or are just a fan of the spy novel or international action thriller genres, this is absolutely worth the time to read. 

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 34

For Day 34 I did upper and lower body foam rolling from 645. 

Normally, I would have done upper body foam rolling yesterday, but because of my schedule I could not do the morning foam rolling, so I just doubled up on them today. Doing the two routines back-to-back amounts to 30 minutes of foam rolling, which, if you have time in your day to do it, would be awesome to do every day, along with a regular workout. But, since many of us are pressed for time as it is, it may not be realistic to do both of these routines each day and do a normal workout that may last 30-60 minutes. But, when I get to the point where I retire, I will probably do these routines every morning and then work out because one thing that has struck me caring for an aging parent who did not work out when she was younger and more able-bodied, I want to be as strong as I can be for as long as I can be.

Workout Update: Lift-4/645 Corrective and Foam Rolling Day 33

Day 33 was week 4 Legs in Lift 4. This was a HIIT workout, so no resistance exercises. The format followed the week 2 HIIT workout format. You do 4 exercises (Soccer Runs, Triple Bear, Sumo Hops, and Lunge Jumps) for 60, 45, 30, and 15 seconds respectively for three sets. Then you do two burnout sets doing the same four exercises for 30 seconds each, and then you finish with three sets of core. This workout kind of sucked for me. First, I could not do the corrective workout from 645 in the morning because I had a medical appointment in the morning. Then, I foolishly ate too much in the afternoon so I was very sluggish during the workout. But, I did what I could and will get back to it on Monday.