Workout Update: Lift 4/Beginner Pilates Doubles Day 25

Day 25 was Fundamentals 2 in Pilates and Shoulders in Lift-4. I actually really like Fundamentals 2, even though it is the harder of two Fundamentals workouts. It is getting easier as time goes on, but as I have said in prior posts, my hips, hamstrings, and back are all very tight, so a lot of the moves are extremely hard for me, and I get almost no range of motion. But, I can tell that it is making my core stronger, especially when I get to the core exercises in Lift-4.

Speaking of Lift-4, today's workout was shoulders, and it was an intervals workout. So that means, three blocks, with each block having two resistance exercises and then a 30-second HIIT exercise. And, of course, you do each round three times. Then you finish with three rounds of two different core exercises. The workout goes very quickly, mostly because you get very little break time between the individual exercises or between the rounds.    

Book Review: Star Wars: Canto Bight: Journey to Star Wars: The Last Jedi

 

This is a canon novel that, to me, should have been one of the young-adult ancillary novels. It is basically a collection of four short stories set on the gambling/gaming planet, Canto Bight. It is the planet that Finn and Rose go to in order to find the slicer in The Last Jedi, which was a part of the storyline that many people at the very least thought was stupid, and/or hated with a passion. 

None of the stories in the book involve any of the main characters, either the original, legacy characters, or the new sequel trilogy characters. They are set from the point of view of members of the various alien species that were seen in that part of the movie. The first story, written by Saladin Ahmed, involves a salesman who is taking a dream vacation on Canto Bight and gets mixed up with a criminal who causes him nothing but trouble. The second story, written by Mia Grant, involves a deal over a priceless bottle of wine. The fourth story, written by Rae Carson, involves a servant who is caught in a power struggle between members of the Canto Bight Elite, and the fourth story, written by Jonathan Jackson Miller, involves a deadbeat gambler trying to turn his luck around. 

For the most part, the stories are self-contained, although there is some slight overlap between a couple of them. I do think the lack of including any main character hurts the book a bit, and why I think it should have been released as a young adult novel as opposed to a main storyline novel, but I think the stories are entertaining enough. This is not what I would call a must-read canon novel and is probably not a book that I would read multiple times. 

Workout Update: Lift 4/Beginner Pilates Doubles Day 24

Day 24 was the rest day in Lift-4, so I did the two recovery workouts in the morning, and then I did Fundamentals 1 again in Pilates for the evening workout. I can feel the flexibility in my back and hamstrings getting a little better (very slowly) as time goes on. I still have very, very tight hips, hamstrings, and low back, so all of those forward fold moves are tough as hell, but I am getting through it.

CD/Music Review: Pink: Beautiful Trauma

 

Beautiful Trauma is the 2017 album released by Pink. The album is similar in tone and style to her past few albums, having a mix of hip-hop and dance-oriented songs (including a duet with Eminem) and then the ballads she has become known for as she has gotten older. The album has a lot of songs about growing up (like Barbies) as well as songs about relationships, good and bad. The best songs are, in my opinion, Beautiful Trauma, But We Lost It, Barbies, Wild Hearts Can't Be Broken, and You Get My Love. 

There is a version of the album with explicit lyrics and a clean version. On the former, about half of the songs have explicit lyrics, including a few instances of the f-word. Personally, I hate censored versions of albums, but if you have kids or are offended by swearing, that is an option. Pink has been around long enough now that people generally know if they like her music or not. I always thought that she would be a flash in the pan when she put out her first album back around 2000/2001, but she has continued evolving musically, and getting better over the course of time. So, if you are a fan, this is definitely worth listening to.  

Product Review: Haitronic 120pcs 20cm Length Jumper Wire/Dupont Cable Multicolored(10 Color) M to F, M to M, F to F

 

This is a set of jumper wires that will get you every possible connection type. If you are just connecting components on a breadboard, you get a set of wires with M-to-M connections. If you are connecting to an Arduino or Raspberry Pi, you get a set of wires with M-to-F connections, and you also get a set of wires with F-to-F connections for the times you need those. You get 40 wires of each connection type, which will be plenty for most people's needs. If you are an electrical engineering student and have to do circuit labs, especially at home, these are invaluable and much better than the jumper wires you will get with most kits. I definitely recommend them.

Workout Update: Lift 4/Beginner Pilates Doubles Day 23

Day 23 was fundamentals 2 in pilates and back and biceps in Lift-4. The pilates workout again is a little easier each time I do a workout, although there are definitely some exercises that I can barely do, like the side double leg lifts. And stretching forward is still very much a challenge.

The back and biceps workout in Lift-4 was another 50/50 workout, with three circuits of lifting, each lasting three rounds, then three rounds of HIIT cardio, cycling through three cardio exercises for 1 minute, 45 seconds, and 30 seconds, and three rounds of two different core exercises. Both the lifting portion and the cardio portion were very hard today. There are not really any new exercises, it is just doing them back-to-back with little to no rest in between is tough, even for the very fit people in the videos. And, it does not take living a lot of weight to get tired. You can easily, especially if you are a beginner or are getting back in shape, get by using 10 to 25-pound dumbells, depending on the particular exercise. 

Product Review: Amazon Basics Ultra Thin Indoor TV Antenna

 

I have this connected to the TV in my basement for the handful of times when I am not streaming something or watching a DVD or blu-ray. I live in a townhouse that is at a fairly low elevation, and even with this in my basement, it can pick up all of the local broadcast channels and some of the over-the-air HD channels. Some channels come in better than others, and the feed does get interrupted from time to time. I think that is more about placement, however than the performance of the antenna. So, if you use a streaming service that does not have your local channels, this is a good option for the times when you want to watch something that you cannot otherwise. 

4k-UHD/Movie Review: Kingsman 2: The Golden Circle

 

This is the 2017 sequel to the 2014 film Kingsman: The Secret Service. At the beginning of the movie, The Kingsman are attacked and information from their computer database is passed along to the head of the world's largest drug cartel called The Golden Circle, led by Poppy Adams (played by Julianne Moore). Eggsy (Taron Egerton) and Merlin (Mark Strong) end up in America, at the American equivalent of the Kingsman, run out of a Bourbon Whiskey distillery, whose agents are named after beverages like Whiskey, Tequila, Ginger Ale, Jack Daniels, Champagne, etc. The two groups must team up to defeat the Golden Circle and save Elton John (playing himself) who has been kidnapped by Poppy. Like the first movie, this one involves a larger plan that threatens millions of people and is a part of a vast conspiracy. 

The 4k set is a two-disc set. The UHD disc just has the movie and the regular blu-ray has the movie and the extras that are included. Those include a nearly two-hour-long, five-part making-of documentary, a featurette on the opening car chase, concept art, a stills gallery, and the trailers. So, there is quite a bit there if you like watching the extras. And, the A/V quality of the UHD disc is great, with near-reference-quality audio and video transfers. 

Chances are, if you liked the first movie, you will probably like this one. It has a very similar tone and style as the first movie. It is very violent but in an over-the-top almost tongue-in-cheek way. There is a ton of action and a bit of humor mixed in. The additions to the cast include Hallie Berry, Pedro Pascal, Channing Tatum, and Jeff Bridges, all of whom do a great job in their roles, as does all of the returning cast. While you do not have to have seen the first movie to really follow the story in this one, having the character development from the first movie does help. If you have seen the first movie and did not like it then you are probably not going to like this one. But, if you are a fan of action movies and do not mind violence, swearing, and some sexual innuendo, then this is worth checking out.

Workout Update: Lift 4/Beginner Pilates Doubles Day 22

Day 22 was a return to Fundamentals 1 in pilates. I decided that instead of just doing the three weeks over again, I am going to do what I think would have been a better setup for the program. That is two weeks of the fundamentals workouts, and then two weeks of the core workouts. That will take me to the end of the first round of Lift-4, at which point I will reassess what I want to do. 

The Lift-4 workout was the chest and triceps workout. This week it is a circuit workout in which you do two blocks of four resistance exercises that alternate between chest and triceps exercises, doing three rounds of each block. Then you have a burnout block in which you do wide push-ups for 30 seconds and then triceps push-ups for 30 seconds, repeating for three rounds. Then you finish with three rounds of two core exercises that you do back-to-back for 30 seconds. This is a very rough workout that will have your muscles very fatigued at the end. You keep the same amount of weight on the resistance exercises that you used last week because you are doing the exercises with no rest between them. 

Book Review: Star Wars: The Last Jedi - Expanded Edition

 

+++Warning, this assumes that you have already watched the movie, so there is some slight spoilerish material in the review+++

This is a fairly standard novelization of what was probably the most controversial of the sequel trilogy movies, The Last Jedi. Meaning, it tells the same story that the movie does, it just fleshes out some of the details that we saw in the movie, and has some additional content that was not included in the movie, but does not dramatically change the storyline. Some of the additional material includes a dream sequence that Luke has at the beginning shortly before Rey arrives, a funeral for Han, more of Luke and Rey's interactions on Ahch-to, including the revelation that Luke was going to actually come with Rey before he walked in on her communing with Kylo-Ren, and more scenes on the Supremacy involving Finn and Rose. 

Ultimately, how you felt about the movie is likely going to be how you feel about the book. Whether you loved or hated the movie, the book does not alter the story in any significant manner, it just expands on what was already there, and includes more of the ancillary characters. Luke is still bitter, something even Mark Hamill took issue with when filming the movie, although I think he is more like the original trilogy character at the end of his story in the book than he was in the movie. The side stories still make as much or as little sense in the book as they did in the movie, and the controversial elements from the movie like not filling Poe in on the plan, Snoke, etc., are not any better or any worse in the book. So, if you liked the movie you will like the book. If you hated the movie, the book is probably not going to change your mind. 

Workout Update: Lift 4/Beginner Pilates Doubles Day 21

Day 21 was a rest day from pilates and was the recovery workout from Lift-4. So, I did the flexibility workout first, followed by the foam roller workout, for a total of about 20 minutes of flexibility work.  While I would be fine if either or both of the workouts were a little longer, like 15 minutes each, by the end of the foam roller workout I do feel pretty good. 

Product Review: GemRed Plastic Multi-Function Angle Finder

 

This is marketed as usable for physical therapy to figure out range of motion. What I used it for, and what I personally think is the best use for it is for math and/or engineering students who want to use it to draw accurate angles in their notes or on homework. If you are in geometry, trigonometry, or engineering classes like statics or dynamics or any similar classes in which you are going to be working with angles a lot, it is very helpful to keep the lines and angles in your work looking nice. I would not describe it as something that is absolutely necessary for a student but definitely can come in handy.

Workout Update: Lift 4/Beginner Pilates Doubles Day 20

Day 20 was the end of the three-week cycle of beginner pilates, doing the abs and core-focused workout. I am going to restart the program tomorrow, going back to fundamentals 1, and essentially redo the three weeks. And then for the final 2 weeks of Lift-4, I will alternate between the various pilates workouts, adding in the shorter routines here and there. I did not do the Lift-4 recovery workouts on Saturday. I just took a break altogether since the pilates workout had a lot of hamstring, hip, and back flexibility work in it anyway. 

Book Review: September 11: An Oral History

 

This is a collection of oral histories/narratives from people who lived through the 9/11 terrorist attacks. Some of the accounts were from people who were in the buildings at the time the planes hit, and others were by people who were nearby and caught up in the aftermath. Most of the stories in the book come from people who were in New York, either working in or doing something around the World Trade Center. Of the 247 pages of the book, about 200 of them are devoted to stories from people who were in NY. The last handful of stories are from people who were in the Pentagon when it was hit and their experience trying to get out or trying to get people to safety.

Some of the stories that are included in the book are fairly well-known, especially if you have watched the 9/11 documentaries, such as that of Brian Clark, who worked on the 84th floor of the South Tower and was one of just a handful of people who were above the point of impact who managed to make it down and out.  Other stories are probably not as widely known but are no less harrowing. The author also managed to interview some of the first responders, including an EMT who was performing triage on the injured people coming out of the towers who came across a woman who had either jumped or fallen from the North Tower, but who did not die instantly and was telling him that she was not dead, despite the lower-half of her body being destroyed, and witnesses such as a man who was working on the roof of a nearby building when Flight 11 flew so low overhead that he could see people sitting in their seats. There are also a handful of stories about close calls and near misses, such as a man who worked for Marsh Mclennan, which lost hundreds of employees who worked on the 100th floor of the North Tower, but a series of events that morning caused him to be a few minutes behind schedule so that he was only on the 79th floor, below the impact zone when the plane hit, or a man whose family was originally booked on Flight 11 to fly back to California, but changed to a later flight.

The book is not overly long, just under 250 pages. The stories are separated into different chapters. First, people who were in the North Tower are in one chapter, stories from people in the South Tower is another chapter, then there is a chapter about people who were outside the towers and witnessed the events, then a chapter for first responders, and then a chapter on the Pentagon. The author did not include any interviews with family members of the people on Flight 93. The stories in the book are very emotional, even twenty-plus years after the attacks. The descriptions of the devastation can get graphic, so be aware of that if you do decide to read this. The stories range in length from just over a page to 5-6 pages, depending on how much detail the particular person went into. It is a very emotional read, and you can tell that the experience for the people telling the stories was still very raw at the time they were talking to the author.  

 

Blu-Ray/TV Series Review: The Fall: Complete Collection

 

The Fall was a series that ran for three seasons, from 2013 to 2016, starring Gillian Anderson (best known for her role in The X-Files) and Jamie Dornan (probably best known for the Fifty Shades movies). Dornan plays Paul Spector, a bereavement counselor who is married with two young kids, and who is also a serial killer known as the "Belfast Strangler" (which is not a fact that the show tries to hide). Anderson plays police superintendent Stella Gibson who is brought to Belfast to take over the investigation of a murder that has been unsolved for over a month. She figures out that the murder is the work of a serial killer and leads the investigation to take him down. Each of the seasons is short. The first season has just five episodes, and the second and third seasons have six episodes. Season one focuses on establishing the characters and the investigation into the killings. Season two focuses on finding proof of Spector's guilt and taking him down, and season three focuses on the fallout. 

This collection is just a repackaging of the individual season releases. As far as I can tell, the discs are exactly the same as what you would get if you purchased the seasons individually (each season has two discs), and all of the extras carry over. The show looks and sounds great in HD. Of course, there is no CGI or a lot of special effects, but the location shots look great, especially if you have a large screen tv. The extras are fairly sparse, but for each season you get some trailers, and a making-of featurette focused on that season, and the second and third seasons have some deleted scenes. Not a ton of bonus features, but what is included is good.

The series is very good. It is not overly gory like, for example, Dexter. It focuses more on the psychological aspect, especially the cat-and-mouse game between Spector and Gibson. The writing and acting are both great, and the series gets in and out of the story for each season well. So, if you are a fan of crime dramas, this is a very good one to check out.

Book Review: Transfer of Power (Mitch Rapp Series Book 3 Chronological Order; Book 1 Publication Order)

 

Transfer of Power is the first novel in the series of spy novels centered on the character of Mitch Rapp, written by Vince Flynn in 1999. It was actually his second book, a quasi-follow-up to the novel Term Limits, which features some of the characters that would appear throughout the Mitch Rapp series, but not Rapp himself. In chronological order, this is the third book in the series, following American Assassin and Kill Shot, which were prequel novels that Flynn wrote after having written several novels involving the older, more experienced Rapp. In this book, Rapp is 31 years old and a seasoned terrorist hunter, so the events in this book are probably set around 6-7 years, give or take, after the events of the novel Kill Shot.

The book starts out with a team of CIA agents led by Mitch Rapp capturing a terrorist in Iran, only to discover a potential terrorist attack on Washington D.C. The attack involves a terrorist named Rafique Aziz and a team of terrorists capturing the White House, with the intention of taking the President (a fictional President named Hayes) hostage. Rapp has to infiltrate the White House which is under terrorist control and attempt to save the President and several other people being held hostage, all while having to deal with the political machinery with politicians, the military, and law enforcement all trying to figure out how to resolve the crisis.

For those who read American Assassin and Kill Shot first, this novel does not resolve things that were left open at the end of Kill Shot. Of course, at that time Flynn had not come up with those stories (just Rapp's backstory) and there is no mention of Stan Hurley and some of the other characters that appear in the first two novels. Although Irene Kennedy and Thomas Stansfield are prominently featured in this book. And we know that Rapp has been single for several years, so something happened to end his relationship with Greta. I have not read the novels that were written after Kill Shot (that resumed the story with an older Rapp), so I am not sure if there are tiebacks to either American Assassin or Kill Shot to fill in a bit of that time jump, but if you are reading the novels in publication order, it is not really an issue.

The book is a moderate length, just under 400 pages, but like American Assassin and Kill Shot, it reads fairly easily and quickly. It has a good blend of action and suspense and even a new love interest (new if you have read American Assassin and Kill Shot) for Rapp. It does seem that Flynn was still developing his writing style (which makes sense since this was the second novel he had ever written), but it is similar in style and tone to the later books.

And for those who may be curious, while Flynn was a fairly prominent conservative, his political leanings (beyond his general dislike for politicians as a whole) do not really come through in the book. In real-life Flynn was friends with Rush Limbaugh and Glenn Beck, two of the most worthless pieces of shit ever in my opinion, but having heard Flynn interviewed on a local radio station here in the Twin Cities on a show that he appeared on regularly with a guy who was not a right-wing nut job, Flynn came off as a reasonable, more moderate conservative than the whack jobs that have taken over the Republican party. But, like I said, the book is more of an action and suspense thriller than it is a political novel (although there is some political intrigue and backbiting in the book). Unfortunately, since the American Assassin movie flopped, this story will probably never make it to the big screen, but a version of the storyline was adapted in the seventh season of 24. Even though Flynn was no longer a consultant on 24 at that point, it is clear that this novel served as inspiration for that storyline, as the character of Mitch Rapp did for the character of Jack Bauer, overall. So, if you are a fan of spy novels, this is a good one and is even a bit prophetic given things that happened in the lead-up to, and including the 9/11 attacks.

Product Review: Rocketbook Smart Reusable Notebook - Dot-Grid Eco-Friendly Notebook with 1 Pilot Frixion Pen & 1 Microfiber Cloth Included

 

This is a reusable, paperless notebook. The idea behind it is good, but I do think that with the advent of E-Ink tablets, in a few years, this will end up going the way of the mini-disc which gave the best of cassette tapes and CDs, but was ultimately rendered irrelevant when electronic recorders, mp3 players, and ultimately smartphones were invented. The idea behind Rocketbook is to provide a notebook that can be written on with special pens or markers (basically the Pilot Frixion line of pens and markers, or things similar to those) that can be washed off the pages. At the bottom of each page is an icon that corresponds to a delivery method so you take your notes, and then put an x over the icon that corresponds to how you want the notes to be delivered. The options are to save them to the Rocketbook app, send them to Dropbox, send them via email, etc. When you take a picture of the pages in the Rocketbook App, the notes are sent as a PDF file to whatever delivery method you choose. Then you can take a damp cloth and wipe the pages clean.

There are a couple of things to keep in mind. First, the pages are made from a specially coated material, and while it is similar to the feel of writing on paper, it is not exactly the same. Second, you can only write on the pages with erasable ink pens/markers, which run out of ink very quickly. If you accidentally write on it with a regular pen, then the ink will not come off and the page (or the part you write on) is essentially ruined. And because the pens run out of ink much faster than regular pens, if you are using this for something like taking school notes, then you are going to be spending a lot of money on refills for the pens. Finally, even when you do use the correct pens, the coating on the pages does degrade over time, so the ink does not erase as well after you have used it. Also, the pages have grid dots as opposed to lines, so it is kind of hard to write in a straight line like most people try to when taking notes.

This is the first generation of the notebook so some of those issues may have been resolved in subsequent upgrades, but if you get this one, keep that in mind. Ultimately, I would look into getting a digital E-ink writer that has templates and allows you to do everything this can do, plus a lot more. But, if you are looking for a less expensive way to go paperless, at least for the short term, this does work. 

Product Review: PILOT FriXion Clicker Erasable, Refillable & Retractable Gel Ink Pens

 

These are good, with one big caveat. Yes, they work and the ink is erasable. But, they run out of ink much faster than regular ballpoint or gel pens. That may not be a big issue if you are using them just to jot down something on a sticky note or something like that. But, if you are using them consistently for something like class notes or you have to take a lot of handwritten notes for work, then it could become an issue. You can buy ink refills, but those run out quickly too. So, depending on how you are looking to use them, they may or may not work for you. 

Workout Update: Lift 4/Beginner Pilates Doubles Day 19

Day 19 was the Hips, Buns, and Thighs workout for Pilates and legs in Lift-4. The Pilates workout was a little easier than last week's, but not by much. The Lift-4 workout was another 50/50 workout doing three rounds of three different supersets, then doing three rounds of three cardio moves, then two core moves for three rounds. The HIIT cardio portion was definitely harder than the resistance portion, especially by the third round of the cardio. It was another workout that was hard even for the people in the video to get through, so I do not feel bad for having to pause and catch my breath a couple of times.

Workout Update: Lift 4/Beginner Pilates Doubles Day 18

Day 18 was Burn 2 for Pilates and Shoulder Intervals for Lift-4. The Pilates workout was again a little easier than when I did it earlier in the week, but not much. The shoulder workout mostly repeats the moves from the first two weeks, just adding one different move. There are again three blocks that you do for three rounds. There are two resistance moves back-to-back with no rest and then a HITT cardio move that you do for 30 seconds. After you get through the three blocks you do the core block which again alternates two core-focused moves, each of which you do for 30 seconds, and repeats for three rounds. This is, again, a very tough, but overall good workout. I bumped up all my weights a little from last week, and the cardio is getting a bit easier. 

Product Review: SainSmart IIC/I2C/TWI Serial 2004 20x4 LCD Module Shield For Arduino UNO

 

The meager instructions that came with this (at least when I purchased it back in 2017) are pretty useless and incorrect. If you dig around online or look at the Amazon reviews you can find the correct instructions to get it to work. Basically, you have to check the l2C address (which is wrong in the instructions), check that you are using the correct l2C address, if your Arduino has more than one, and make sure you are giving it 5V of power.  Once you get it working, it works as it should. I used it for a build for an independent study project, and once I got everything set up correctly, it worked as expected to display a message based on the amount of vibration detected from a piezoelectric sensor. 

CD/Music Review: Katy Perry: Witness

 

Witness was an album by Katy Perry that was released in 2017. Perry is firmly in the pop music genre that mostly appeals to younger listeners, but does release songs that have wider appeal. This album has a mix of both types of songs. There are some songs that are very heavily produced and others in which her voice is the main focus of the song. Perry has a good enough voice that she could do nothing but ballads without all the over-produced stuff that probably makes her a hit with "the kids". 

Perry has definitely proven that she has musical talent and is not popular just because she is hot and has big tits. That said, I do think she tends to lean more heavily on the over-produced dance numbers than she really needs to. I do not think any of the songs on this album are on par with her big, mega-hits, but even so, the album does have some good tracks. The best tracks, in my opinion, are the less popular songs such as Into Me You See, Pendulum, Save as Draft, and Miss You more. 

Workout Update: Lift 4/Beginner Pilates Doubles Day 17

Day 17 was Burn 1 in Pilates and the recovery day for Lift-4. Burn 1 was a bit easier this time than it was on Sunday, but there are a few parts that are still very challenging. Some, because I am just not that flexible, and others because it does actually give you a good burn, especially in your abs. I am still a little bit sore from the first two Lift-4 workouts of the week, so the recovery day was definitely welcome.  

Workout Update: Lift 4/Beginner Pilates Doubles Day 16

Day 16 was Burn 2 in Pilates and Back and Biceps in Lift-4. Burn 2 is a little shorter than Burn 1, at just 30 minutes, but it is also a little bit harder. Still doable, but again some of the moves border on Intermediate to Advanced as opposed to beginner to intermediate.

The Lift 4 workout, it is another circuit workout so there is no HITT cardio. You do two quad blocks, doing four exercises, alternating back, biceps, back, and biceps. You do three rounds of each block. Then there are three rounds of burnout circuit in which you do back extensions (like the Superman from P90x, but keeping your feet on the floor) for 30 seconds and biceps curls for 30 seconds back-to-back with no rest between them.  Then, as is the case in all the workouts, you finish with three rounds of alternating core exercises and stretching. So, it is another workout that, even without cardio, gets your heart rate up, and has you struggling at the end. Even the people in the video, all of whom are in very good shape, are gassed by the end of it. 

Workout Update: Lift 4/Beginner Pilates Doubles Day 15

Day 15 was my rest day from Pilates since I did Burn 1 yesterday because of my work schedule today. So, the only workout was Lift-4's week 3 chest and triceps workout. This was another 50/50 workout doing lifting first and then HIIT cardio second. In the lifting portion, the first block is two sets of chest exercises (presses and flys) back-to-back for three rounds. Then in the next block, you do a chest move (rotating presses) and a triceps move (kickbacks) for three rounds. In the last block, you do two triceps exercises (skull crushers and triceps push-ups).  Once you do all that you do three rounds of cardio, each with three moves that you do for 1 minute (180-degree squats), 45 seconds (soccer juggle), and 30 seconds (jumping lunges), respectively. Then you finish with three rounds of alternated core exercises (weighted crunches and side crunches). The workout is tough because you should be upping the amount of weight you are using from the first two weeks, and doing triceps push-ups at the end when your chest and triceps are totally worn out, his hard as hell.