Book Review: Oath and Honor

 

Oath and Honor is a book written by Liz Cheney, the former conference chair of the Republican party in the House of Representatives and daughter of the former Vice President (and former Secretary of Defense), Dick Cheney. She was one of only a handful who ended up splitting with the orange genital wart after the 2020 election, as he lied about the election being stolen and, at the very least, encouraged the attack on the capital on January 6th, 2021. And, of course, she was one of only two Republicans on the January 6th committee. 

This is a book that, regardless of whether you agree with Cheney's politics, is a must-read. The book is partly a memoir in which Cheney discusses how she got interested in, and then into, politics. The focus of the book, however, is the aftermath of the 2020 election, her work on the January 6th committee, and the threat that t***p poses. She explains that she was trying to find out what the orange dipshit and his lackeys were up to after the election and how she tried to circumvent the fake electors/objections plot once she figured out that part of it. She also warns that the Republican party is essentially gone and has to be defeated until t***p and his anti-democracy ideology are gone. 

The hardcover version of the book is just over 350 pages. There are no endnotes or bibliography, but there is a web address at the end of the book that allows you to view the notes if you want to. I disagree with almost all of Cheney's politics and would normally never purchase one of her books. I think she had a large role in the political division and the stoking of anger in the country that allowed t***p to take over the Republican party. That said, I respect the fact that she stood up to t***p and her party even though she knew she would lose her seat in Congress and likely end her political career. This is a book that everyone should read  

Blu-Ray/Movie Review: The Last Samurai

 

The Last Samurai is a period-piece movie from 2013 starring Tom Cruise and Ken Watanabe. Let me start off by saying that if you hate inaccurate movies that depict a time period, run far away from this movie. It is not (nor is it meant to be) historically accurate. It is a dramatization of the conflict between the Imperial Army and the Samurai in Japan in the late 1800s. The fact that the war actually happened was real, but the rest of it is made up and fictionalized. If you can accept that about the movie, then you will likely enjoy it. If you cannot, then you won't. Cruise plays a Captain in the US Army (who is an alcoholic and disillusioned by the treatment of the Native Americans) tasked with training the new Imperial Army in Japan. He ends up being taken prisoner by the Samurai and eventually joins their side against the Army.

The thing that makes this movie work so well is the acting. It is, in my opinion, this is one of Tom Cruise's best acting jobs. Admittedly I have not seen all of his movies, so I cannot say whether it is his best performance ever, but of the movies of his that I have seen, this is his best pure acting performance. His interactions with the Samurai leader played by Ken Watanabe, were wonderful. This is really a film where all the actors from the "main" characters to the supporting actors did their job wonderfully. Yes, the love story was contrived and (SPOILER ALERT) having Tom Cruise's character live through the final battle was unrealistic, but overall I don't think those things detracted from the film as a whole.

The A/V quality on blu ray is very very good. What I loved about the movie is that very little was done via green screen, and the little that was, was blended in seamlessly so it did not look fake. Most of the landscape shots were real and were really brought out on blu ray. For those who like physical discs, there are a ton of extras. Mainly behind-the-scenes features, a couple deleted scenes, a director's video journal, and the theatrical trailer. In all the extras are almost as long as the movie itself.

If you can suspend your disbelief and accept that the movie is not historically accurate, then it is worth the time to watch and/or add to a physical media collection. If not, then you probably want to skip it.

Workout Update: 645 Cardio/Lift 4 Day 8

Day 8 was the start of week 2 in Lift 4. That meant doing the chest and triceps workout, which, this week, was a circuit-style workout with four exercises in each block done back-to-back. Then there is a burnout block of wide push-ups followed by triceps push-ups. I did the 645 cardio workout in the morning since I was running a bit behind schedule. The Lift 4 workout was challenging but good. I used the same weight as last week, which was a little tougher in the circuit workout than in the 50/50 workout, but I was able to do all of the reps in each block (even though I did have to pause a couple of times to take a mid-set break). 

Blu-Ray/TV Series Review: Baywatch: The Complete Series (Remastered)

 

Baywatch is the massively popular procedural primetime soap opera about a group of lifeguards in Los Angeles that aired from 1989 to 1999 and starred David Hasselhoff, Pamela Anderson, Donna D'Errico, Alexandra Paul, Yasmine Bleeth, Nicole Eggert, Erika Elaniak, Gena Lee Nolan, Brooke Burns, and Carmen Electra (among others). The show was so popular that it also spun off two series, Baywatch Nights and Baywatch Hawaii, and a TV movie. This set only contains the nine seasons of the original series, not the two spin-off series or the Hawaiian Wedding special.

The set has 36 discs, which are packaged in three sleeve cases inside a large keep case. That packaging is much better than having the discs stacked on top of each other on protrusions. The sleeve cases prevent the discs from coming loose and getting scratched up. The A/V quality of the blu-rays is very good, and the remastered episodes look wonderful in HD. They are a huge step up in A/V quality from the original DVD releases. The video upgrade is so good that it is much easier to tell when the cast members are performing in a pool as opposed to being in the ocean. One thing that I did notice is that some of the episodes on the discs are not in broadcast order, especially in the early seasons. Since, however, the vast majority of the storylines (aside from the occasional multi-part episodes) were self-contained within a single episode, the order of the episodes did not matter as much. Some of the original music did have to be replaced because of licensing issues, but the episodes do have the music montages. The licensing issue only really impacted one episode that had to be cut down to 30 minutes because it featured performances in the show by musical guests singing songs that they no longer had the rights to.

Ultimately, the show was what it was. It was never going to get an Emmy for acting or writing. It was a cheesy soap opera with a ridiculously good-looking cast that never took itself too seriously. In fact, there were a few episodes in which the writers broke the fourth wall by making jokes about the show. The writing and acting were definitely nothing to write home about. In fact, the writing could be downright stupid, and many times, the actors were hamming it up for the camera (especially Hasselhoff). The show did get a ton of very recognizable guest stars, even launching the careers of some), including Bryan Cranston, Danny Trejo, Mila Kunis, David Spade, Mariska Hargitay, Michelle Williams, Carrie Anne Moss, and Charisma Carpenter (to name just a few). The blu-ray set does not have any extras, just the episodes themselves. The episodes do have English captions, and you can play them in a "play all" mode and pick up where you left off. The set does come with a poster and a booklet that has some random facts about the series and the actors that appeared in it. But there are no commentary tracks, behind-the-scenes interviews, or the like. The show is absolutely dated now, and some of the storylines would never be written the same way these days as they were when the show originally aired. But, if you watched the show growing up or were just a fan of the various "babes" on the show (which many people called Babewatch) it is a nostalgic blast from the past.

Workout Update: 645 Cardio/Lift 4 Day 7

For day 7, I just did the 645 cardio. I did ease back a little bit by removing the bear plank for today and going back to speed skaters. That worked well. I did not do the foam rolling or stretching but did use my trigger point handheld roller on my hamstrings, IT band, and calves.  

Workout Update: 645 Cardio/Lift 4 Day 6

Day 6 was basically a repeat of Day 3. I did the 645 cardio workout, followed immediately by the two Lift 4 recovery workouts.  Adding in the bear plank hold as the 5th exercise in the 645 cardio is helpful as I can hold myself in that position for most of the 30 seconds. Once that becomes easy, I will probably start doing triple bear off as opposed to just holding bear plank.

Workout Update: 645 Cardio/Lift 4 Day 5

Day 5 was the leg workout in Lift 4 and 645 cardio in the evening. The leg workout was a 50-50 workout, and I could make all of the moves unmodified (albeit a bit slower than the people in the workout) during the HIIT portion, except for the triple bear. I have started to add the bear plank hold to the 645 workouts, so I can hopefully get to the point where I can do triple bear modified or unmodified (they are both equally as bad) by the end of the eight weeks.

Workout Update: 645 Cardio/Lift 4 Day 4

Day 4 was shoulders in Lift 4 (which is an interval workout) and cardio from 645. Both workouts went pretty well. I was pleasantly surprised by how well the cardio exercises in the Lift 4 workouts went, as I did not have to modify much at all.  

Workout Update: 645 Cardio/Lift 4 Day 3

For day 3, I did all of the workouts in the morning (since it was the rest day in Lift 4). So I did the 645 cardio, followed immediately by the two Lift 4 recovery workouts. Foam rolling was interesting since it was really the first time I had done it in a few weeks. I had knots in pretty much every muscle, so it felt good to get back to doing the foam rolling.

Workout Update: 645 Cardio/Lift 4 Day 2

Day 2 was the back and biceps workout from Lift 4 and the 645 cardio workout in the evening. My strategy in Lift 4 was the same as yesterday. Use the heaviest weight I could use and maintain perfect form (and pace) for all 10 reps of the resistance exercises, even if that meant using very light weights for some exercises. This one does not have a HIIT component, but in the evening workout, I could definitely tell my cardio fitness was improving as I did not have to modify any of the exercises I did. 

Workout Update: 645 Cardio/Lift 4 Day 1

For the next workout, I decided to go back to Lift 4 but continue the 645 cardio routine with cardio exercises from Lift 4 swapped into the workout. So, on day 1, I did the Lift 4 chest and triceps workout in the morning and the 645 cardio workout in the evening. In the Lift 4 workout I dropped the amount of weight down so I can focus on form (and get me room to increase the amount of weight over the course of the program). I also got some of those magnetic microplates that you can add to the end of non-coated dumbbells to get another 2.5 lbs. That should help me increase the weights on some exercises where a 5lb jump will be too much. In the 645 workout, I added mountain climbers to the mix of exercises so I can get better at them and, hopefully, by the end of the 8 weeks of Lift 4, be able to actually run for the entire 30 or 45 seconds. 

Book Review: Dune: The Duke of Caladan (Dune #11) #Dune

 

The Duke of Caladan, published in 2020, is the 11th book in the Dune Saga (when reading them in chronological order) and the first in the Caladan trilogy. It is one of now four novels (the other two in the Caladan trilogy and the new novel, Princess of Dune) set in the two years immediately before the events of the original 1965 novel Dune. This one was again written by the duo of Brian Herbert, the son of Frank Herbert, and Kevin J. Anderson. Like the other prequel novels, this one has several storylines. The major storyline set on Caladan involves a drug that is being manufactured from one of Caladan's native plants and is killing people throughout the imperium (unbeknownst to Leto). The second storyline is set on Arrakis and involves illegal spice production and smuggling after Emperor Corrino imposes a surcharge on spice. The final storyline involves the Sisterhood and a warning about Jessica and Paul. 

The hardcover version of the book is just under 320 pages long. While the book is centered around the character of Leto Atreides, Paul, Jessica, Gurney Halleck, Duncan Idaho, Baron Harkonnen, Mother Mohiam, and Emperor  Corrino are all featured prominently. The book ends on a bit of a cliffhanger that will carry over into the next books in the Caladan trilogy as the authors set up the events of the original novel. If you are a fan of the Dune series, the book is absolutely worth the time to read.

DVD/Movie Review: The Last Days of Disco

 

The Last Days of Disco is a movie from 1998 starring Chloe Sevigny, Kate Beckinsale (in one of her early US roles), Chris Elgeman, Michael Weatherly (in one of his first major roles), Jennifer Beals, Jaid Barrymore (Drew's mother) and Robert Sean Leonard. It is based loosely on the demise of Studio 54. To the extent that there is a larger plot, it revolves around a group of twenty-somethings that work and/or hang out at an exclusive NY club in the early 1980s. Like the real Studio 54, the club is being investigated by the police and is ultimately raided.

Reviews for the movie tend to be all over the place. Some people love it, and some absolutely hate it. I am pretty neutral toward the movie. To me, the problem with the movie is that it tries to base the story too much around the characters that frequent the club and their lives. The problem is that none of the characters do much of anything or are all that interesting or likable. They mainly sit and talk, go to the club, then talk some more, go back to the club, hook up, then talk more. I think the movie would have been better if the focus was on the illegal activity at the club (and had more characters involved in the crime and/or investigation) as opposed to being focused on characters that were going to a club where shady shit was going down. 

The original DVD release is very light on extras (to say the least). The only bonus feature is the movie's trailer. If you get the Criterion Collection release, there are a lot more extras, including a commentary track on the movie and deleted scenes. Ultimately, the movie was okay, but it could have been better. It featured a group of talented actors (most of whom were still relatively young at the time), but it did not give them great material to work with, and as a result, the movie just seemed to lag. To me, it is the kind of movie you can have on in the background while you are doing other things and still know everything about it. It is certainly not the worst movie of all time, but on the other hand, you are not missing much if you skip it.

DVD/Movie Review: A Knight's Tale

 

A Knight's Tale is a movie from 2001 starring Heath Ledger, Shannyn Sossamon, Paul Bettany, Rufus Sewell, Mark Addy, Laura Fraser, and Alan Tudyk. In the movie, Ledger plays William Thatcher, a squire to a man named Sir Ector, who dies before competing in a jousting tournament. Willam, along with the other squires, Roland (Addy) and Wat (Tudyk) devise a plan to have William impersonate Sir Ector in order to win the tournament and then devise the identity of a Noble named Sir Ulrich von Liechtenstein for William so that he can continue to participate in other competitions. Paul Bettany, in his breakout role in the US, plays Geoffrey Chaucer, a destitute con man with a gambling problem who agrees to forge a patent of nobility for William (and to be his hype man) in return for his protection (and payment). Fraser plays Kate, a widowed blacksmith who makes and repairs Williams's armor, Shannon Sossamon plays a noble lady named Jocylen and love interest for William, and Rufus Sewell plays a count who is a rival to William both in the competitions and for Jocylen's affection.

This is a movie that does not take itself too seriously. That is evident from the opening scene, where a medieval jousting match is set to Queen's We Will Rock You. In fact, there are rock songs from the 1970s and 1980s throughout the movie. The strength of the movie is the cast. If the Joker in Dark Knight ended up being Heath Ledger's signature role, this is the one that established him as having Hollywood lead potential. His character, William, was a blend of heroic, prideful, stubborn, and naive, and he pulled them off very well. As well as adding an element of humor. 

The supporting cast was also great. Paul Bettany stole nearly every scene he was in, especially when announcing William's matches. Mark Addy, Alan Tudyk, and Laura Fraser all did great in their respective roles as William's crew. I also thought Shannyn Sossamon did a fair job as the love interest, although her performance was nothing to write home about. It was one of her first movie roles, and she was relatively green. The role called more for her to look pretty than it did for an Academy Award-winning acting performance. Looking at the movie now 20-plus years later, it was definitely a breakout movie for Bettany and an establishing movie for Leger (whose breakout was in 10 Things I Hate About You a couple of years before this). It surprises me that Sossamon did not have a bigger career after this movie because, while she was very green when it came out, she certainly had the potential to be a bigger star than she ultimately became. 

The DVD has a decent amount of extras, including a commentary track on the movie with the director, Brian Helgeland, and Paul Bettany, an HBO first-look making-of special, several behind-the-scenes featurettes, deleted scenes, trailers, cast filmographies, production notes, and more. If you have a computer with a CD drive, the DVD also includes a screen saver (which may or may not be able to be installed on contemporary operating systems).

Ultimately, the movie is not going to appeal to everyone. It does not even really attempt to be a very serious or overly dramatic movie and certainly does not try to be a historically accurate period piece. It was meant to be a fun, even silly at times movie that blended action and comedy and mixed in a little bit of drama. To that end, it pulled it off well. And if you are a fan of those kinds of movies or any of the actors involved, it is a fine way to spend a couple of hours. 

Blu-Ray/Movie Review: Killers

 

Killers is a 2010 movie starring Ashton Kutcher, Katherine Heigl, Martin Mull, Catherine O'Hara, and Tom Selleck. In the movie, Kutcher plays a professional assassin named Spencer Aimes. While in France, he meets Heigl's character, Jen, and the two have a whirlwind romance that causes Spencer to quit his job and settle down in suburban life. After three years, Spencer's life unravels when a bounty is put on his head when he refuses to take another assignment.

The A/V quality of the blu-ray is outstanding. While there are not a ton of CGI effects (if any), the location shots in Nice, France, look awesome in HD, especially if you have a large screen. As far as extras, there are some behind-the-scenes features, deleted and extended scenes, and a gag reel. In total, the extras run just under a half hour in length.

Ultimately, if you take this movie too seriously, you will probably hate it. If you take it as a spoof of romantic comedies and spy movies like Mr. & Mrs. Smith and the like and see it as a movie that is very much tongue-in-cheek, it is entertaining. The only real complaint I have about it is the pacing. There is a little back story and set up to Kutcher and Heigl's relationship, then the story fast forwards three years and kind of stalls as they try to transition Kutcher's character from spy life to mundane suburban life. Once the story starts to pick back up, as everyone around Spencer in the mundane suburban life starts trying to kill him, the pace gets better. 

Yes, the premise and plot are totally preposterous. That is partly the point. If you can suspend your disbelief past that, however, I think you can find this enjoyable. Luckily, the movie is not so long that, unless you hate it from the get-go (and there are certainly people who do), it seems never-ending. Heigel and Kutcher are pretty much on the edge of who I would think of for lead roles in a movie, but since it was really not going for a serious blockbuster feel, they still worked as the leads. While it is certainly not the best movie ever, it is a decent combination of action movie and romantic comedy and worth the time to watch as long as you accept the movie for what it is. 

DVD/Movie Review: Kill Bill Volume 2

 

Kill Bill Volume 2 is the 2004 sequel and conclusion to 2003's Volume 1. Like Volume 1, this movie is ultra-violent but in a much different way. Where the first movie was over-the-top, almost campy with the action and violence, this one is not. There are definitely a couple really good fight scenes, but things are more real in this one than the first. There is no spraying, blood, dismembering, or crazy stunts done with wires (save for a couple). While it does take some suspension of disbelief to accept everything that happens, this is far more of a realistic action/drama than the first one was.

This volume lays out the entire back story of what led up to the attack we see bits and pieces of in the first movie. It also puts The Bride (Uma Thurman) in real peril, both physically and emotionally, as the movie goes along. The confrontation with Bill (David Carradine) is almost all dialogue and about 45 seconds of an actual fight scene, but it works perfectly. To the extent that Bill could be made sympathetic in any way for what he did, the writing and David Carradine's performance pulled that off. He balanced an almost easygoing nature with a sinister one perfectly. Daryl Hannah and Michael Madsen get a lot of screen time in this one, much more than Vivica Fox and Lucy Lui got in the first movie. The fight scene between Elle and The Bride was certainly the high point of the movie, action-wise.

The DVD extras are very sparse. Like with the release of Volume 1, there is a short making-of documentary, then a music video, and a deleted scene. What was included was fine, but chances are there is a lot more that could have been included. Ultimately, whether you like this or not will depend on your taste. The movie definitely earns its R rating, but it is a more well-rounded and overall better movie than Volume 1. It is a good mix of action, drama, and dark humor. If you like Tarantino's other movies (especially Volume 1), chances are you will like this one. If bad language and violence are not up your alley, then you probably want to stay away.

DVD/Movie Review: Kill Bill, Vol. 1

 

Kill Bill is a revenge story written and directed by Quentin Tarantino. Volume 1 was released in 2003 and starred Uma Thurman, Lucy Liu, Chiaki Kuriyama, Vivica A. Fox, Julie Dreyfus, Daryl Hannah, and Sonny Chiba. David Carradine and Michal Madsen also appear in the movie but have much larger roles in Volume II. Volume I gives you bits and pieces of the story, but the entire story is fleshed out in Volume II.  In Volume 1, we see Uma Thurman's character (just called "The Bride") beaten and shot during her wedding rehearsal. We find out that she is attacked by the assassin squad she used to be a member of, led by the titular Bill. She awakens from a coma 4 years later and starts picking them off. Volume I introduces all the main characters (somewhat) and shows The Bride, although Bill is never shown. You just hear his voice. The story kind of jumps around a little (somewhat to the way it did in Pulp Fiction), but it is really not that hard to follow if you pay attention.

You have to know what you are getting into with a Tarantino movie. There is lots of over-the-top violence and gore, off-color humor, and bad language. If any of those are immediate turn-offs for you when choosing a movie, don't even think about this one. You will hate it. If you can accept those things and you like his other films, you will very likely love this one. Volume 1 is actually the more violent and gory of the two films, although there is a lot in both. The gore, however, is so extreme it is more tongue-in-cheek than it is real. Like chopping off arms and gallons of blood spewing out like a geyser. It is meant to be more humorous than scary and is far less believable than what you would get in a horror movie. The movie is kind of a combination of a Western, with the 1970s martial arts films. Right down to The Bride having to go through tons of subordinates to get to her main target in the climactic fight scene.

The bonus content is relatively light. There is a about 20-minute making-of documentary and trailers for some of Tarantino's other movies. Hopefully, subsequent releases will get more extensive extras, especially if Tarantino ever makes a follow-up. Ultimately, whether you like this or not is totally subjective. If you are a fan of Tarantino's other movies, this is very much in a similar vein. It definitely deserves its R rating and will not appeal to everyone. For everyone else, though, it is a great story, well acted, funny in parts (although very dark humor), and has lots of action. If those are the kinds of things that appeal to you, it is definitely worth the time to watch and/or worth adding to your physical media collection.

Blu-Ray/Movie Review: Jonah Hex

 

Jonah Hex is a movie from 2010 starring Josh Brolin, John Malkovich, Michael Fassbender, Michael Shannon, Wes Bently, Lance Reddick, and Megan Fox. This film seems like it would have been much better as a sequel than the original movie. I have a feeling, however, that the filmmakers were concerned this was the only shot they had at a Jonah Hex movie (and it probably was) and decided to tell this one instead. The problem is that the backstory is so rushed that there is not much in the way of character development. You get the basic details (Hex was a soldier in the Confederate army, who refused to execute an order of his commanding officer, Quentin Turnbull (played by John Malkovich) and in the process kills Turnbull's son (who also happens to be Hex's friend). Hex's family is then killed in front of him, he is branded on the cheek (giving the facial deformity) and left to die. In the process of being healed by the local Indian tribe, he gains the power to talk to the dead.

The A/V quality of the blu-ray is okay, but not what I would consider to be reference quality. The special effects look pretty seamless, and the colors and contrast look good in HD. The extras include a picture-in-picture mode that allows the movie to be played interspersed with interview segments with the cast and crew. There is also an 11-minute backstory on the character of Jonah Hex, focusing on the comic book origins and about 5 minutes of deleted scenes.

Overall, the movie is okay, but I think Hex's origin story should have been fleshed out in detail. The entire movie clocks in around 80 minutes and that story is probably given less than 20 minutes. Aside from knowing who the good guy and bad guy are, we have no real reason to be invested in any of the characters. This is a shame, given that the supporting cast is made up of some very good actors (Michael Fassbender, Lance Reddick, etc). Megan Fox was pretty much the same as always. She looks pretty and has a couple good one-liners, but her character is not in the movie all that much until the end. And again, there is no backstory for her character so the only reason we are supposed to care about her character is she is pretty and loves Jonah Hex. I think the movie would have been better served to have been a little longer, with the first half giving a true backstory of the events that lead up to the start of this movie, then Hex going after Turnbull initially, and then his transition to a bounty hunter. If that movie did well, then a better version of this movie could have been made and with characters that people actually are invested in, they may have been able to get at least a couple movies from the story.

I have never read the comics, but from reading other reviews, it seems like the filmmakers diverged a lot from the source material. If you are a fan of the comics and changing the story would piss you off, then I would say skip this entirely. For everyone else, the movie is entertaining enough. It could have been better, but with the short running time (especially for comic book movies) it gets in and out pretty quickly.

Workout Update: 645 Cardio/MBF Day 21

Day 21 was the final day of MBF, which was the dynamic recovery routine. Again, I did the 15-minute cardio routine from 645 as a warm-up for the MBF workout.  I cannot really say that my flexibility improved all that much during the three week period, but it did not regress either. Starting tomorrow, I am going to do another round of Lift 4, which I plan to do in the mornings, and then do the 645 cardio workout in the evening. But, in that one, I am going to try to do more challenging exercises (like plank jacks and mountain climbers) to keep improving my stamina. 

Workout Update: 645 Cardio/MBF Day 20

Day 20 was the final Power Ignite workout from MBF. I did not do the 645 cardio workout, however. The cross-climber plank-jack combo in the third block was especially brutal, even though we only had to do 12 reps.  The push-up block changed to do inchworms to 2 push-ups, but instead of doing 8 total, it was dropped to 6. 

Workout Update: 645 Cardio/MBF Day 19

Day 19 was the final resistance-focused workout (full body burn) in MBF and the 15-minute cardio routine from 645. The MBF workout was very challenging again, especially in the unbalanced blocks. That was especially the case since some of the exercises were done standing on one foot. In the 645 workout, I still swapped out the jump lunges since my knee was still a bit sore. 

Workout Update: 645 Cardio/MBF Day 18

Day 18 was the last core cardio workout from MBF and, of course, in the evening the 15-minute cardio routine from 645. In the MBF workout, I was able to do seven full rounds and most of an eighth round during the AMRAP portion. So, that increased from five rounds in the first week to 7.8 rounds in week three. So, my cardio/stamina has improved. 

Workout Update: 645 Cardio/MBF Day 17

Day 17 was the upper body burn workout in MBF and cardio from 645. The range of weight I used in this final workout was 8 lbs (for the kneeling lateral raises in the final block) to 17.5 lbs (for the first two sets of the presses in the first block). I had to drop that down to 15 lbs for sets three and four. It was another very tough workout, even using light weights. 

Workout Update: 645 Cardio/MBF Day 16

Day 16 was the Core Circuit workout, which again used the same jump rope moves we did in weeks 1 and 2. In the 4-minute AMRAP round, I was able to do five full rounds and just over half of a sixth round. So, in the three weeks, I was able to go from 3.5 rounds to 5.6 rounds during the AMRAP portion. And, in the evening I did the 15-minute cardio workout from 645.

Workout Update: 645 Cardio/MBF Day 15

Day 15 was the start of the final week of MBF, which meant week three's "lower body burn" workout. The format of the workout is the same as the other resistance workouts--two blocks of two unbalanced exercises followed by a combination of the two exercises, doing two sets on each side, and two blocks of three sets of two balanced exercises. The weights I used ranged from 12 lbs to 20 lbs. In the fourth block, which has narrow squats followed by calf raises, I started at 20 lbs but ended up having to drop to 15 lbs to keep my form in the squats. In the evening, I did the 15-minute 645 cardio workout. I changed up some of the exercises to compensate for a sore left knee, but got it done.