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.

CD/Music Review: Ace of Base: The Sign

 

The Sign is the 1993 album by Swedish pop group Ace of Base. It is, for all intents and purposes, their debut album as it included many songs from their lesser-known (at least in the US) debut album, Happy Nation, and added several songs, including their smash hits Don't Turn Around, and The Sign. The album has 12 tracks overall; the biggest hits from the album were Don't Turn Around, The Sign, and All That She Wants. Other tracks, such as "Wheel of Fortune" and "Happy Nation," achieved more success overseas but did not gain much traction in the US. 

The album is a good early '90s pop album. It absolutely has more of a Euro-pop feel than stuff that was being put out by American artists at the time, but it worked. The CD liner contains the track listing, production notes for each song, and personal notes from the band members. Ultimately, if you grew up on '90s pop, listening to this will be a nostalgic blast from the past. 

Workout Update: 25 Minute Speed Train: Day 19

Day 19 was the second lower-body workout of the week. This one is a burnout workout, so it has four blocks doing the same exercises for three one-minute sets and then a burnout exercise that is either a band or bodyweight exercise. The first two blocks do not use the 3 x1 tempo, but the final two blocks do. This workout includes lunges, front-loaded squats, swings, and bridges. It is another challenging, but not impossible (especially if you modify when needed) routine. 

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

 

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

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

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

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

Workout Update: 25 Minute Speed Train: Day 18

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

Workout Update: 25 Minute Speed Train: Day 17

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

Workout Update: 25 Minute Speed Train: Day 16

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

Workout Update: 25 Minute Speed Train: Day 15

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

Workout Update: 25 Minute Speed Train: Day 14

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

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

 

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

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

Workout Update: 25 Minute Speed Train: Day 13

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

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

 

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

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

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

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

Workout Update: 25 Minute Speed Train: Day 12

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

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