Workout Update: Lift 4: Day 1

Today marked the first day of Lift 4. This is Joel Freeman's second complete program, in which he was the sole trainer for BODI (he was a co-trainer on the Core de-Force program). It was also the first non-sport-specific program(his first full program, 10 Rounds, was a boxing-based program).  This is the first time I did Lift 4 after doing the 25-minute speed train workout. Today was chest and triceps in the 50/50 format, in which you do all the lifting first, then do cardio, then finish with core and stretching. 

The lifting portion was a bit easier than in the 25-minute speed train workout since you are only doing 10 rep sets, not sixty-second sets. All of the lifting is done with a 2x2 or 2x1 tempo. Then, you do three rounds of cardio, following a 65-45-30 format in which you do the first exercise (soccer runs) for sixty seconds, the second exercise (mountain climbers) for forty-five seconds, and the third exercise (catchers) for thirty seconds. After that, you finish with three rounds of core, alternating between rope climbers and bent-knee windshield wipers, and finish with stretching to cool down. I found the cardio and core portions of the workout to be the hardest because even though you do some cardio and core in 25-minute speed train, it is once a week, and the cardio does not get your heart rate up as much as the cardio in Lift 4 does. Also, the workout was about 15 minutes longer than the 25-minute speed train workouts. But, it was a good way to kick off the week and a new workout program.

Workout Update: 25 Minute Speed Train: Day 56

Day 56 was the last workout of the 25-minute speed train program. It was the second of the two flexibility routines. While I still prefer the first one, this one did grow on me a bit throughout the program. So, my plan going forward is to complete another round of Lift 4, followed by the follow-up to that program, Lift More. Then, I will probably try Tony Horton's (who has returned as a BODI trainer) new program, The Power of 4. 

CD/Music Review: Adele: 19

 

19, released in 2008, was Adele's debut album. It features 12 tracks, and the title was selected based on her age during production of the album (which she has made a tradition with her subsequent albums). The album was a bigger hit in the UK than it was in the United States, but the single "Chasing Pavements" was a moderate hit in the US. It and the song "Make You Feel My Love" are the two best songs on the album, but every song on the album is good and highlights Adele's vocal talent. Despite her age at the time, the album has a much more adult contemporary sound (as all her albums do) than it does a pop sound. The CD liner features the song lyrics and production notes for each track, pictures, and a thank-you note on the final page. Ultimately, while this album was not a massive hit like her subsequent albums (especially 21 and 25), it is terrific, and listening to it, you can tell that Adele was destined for stardom. It is absolutely worth listening to if you are an Adele fan or just a fan of the more adult-oriented singer-songwriter genre.

Workout Update: 25 Minute Speed Train: Day 55

Day 55 was the last "real" workout of the 25-minute speed train program, which was core-cardio. This week, the workout uses the Give Me Five format. So, in each of the four blocks, you did a pre-fatigue exercise for 60 seconds and then four 40-second sets of the second exercise. I actually prefer this to doing four blocks and a burnout round, even though you do every exercise for a longer overall period of time. 

CD/Music Review: Aerosmith: Big Ones

 

Big Ones, released in 1994, is an album that is mostly a compilation of recent (at the time) hits from Aerosmith. The album includes 15 songs in all. It is not really a greatest hits album as it does not include songs spanning their entire career. Instead, it features the hit songs from their late 80s/early 90s albums Get a Grip, Pump, and Permanent Vacation, such as "Rag Doll, and" Janie's Got a Gun." Crazy, "Livin' on the Edge," etc. It also includes a couple of previously unreleased songs that the band recorded during a break on one of their tours. 

The CD liner unfolds like a poster. On one side, it has pictures and production notes, and on the other, it has the lyrics for all the tracks. Ultimately, if you are a fan of Aerosmith's late '80s and early '90s hit songs, this is absolutely worth listening to. 

Workout Update: 25 Minute Speed Train: Day 54

Day 54 was the last lower-body workout of the program. It uses the Dirty MOFO format. The four exercises in this workout are front-loaded squats, sumo deadlifts, alternating front-loaded lunges, and calf raises. With the five sets, you increase the weight as the time decreases, and then stay with the heaviest weight you can as the time increases again. On some of the exercises I had to step the weight back down, and on others I was able to keep using the heavier weight for the 40 and 60 second sets. 

CD/Music Review: Aerosmith: Get a Grip

 

Get a Grip, released in 1993, was Aerosmith's 11th studio album. It continued to blend hard rock and pop that characterized their sound throughout the 1980s and 1990s. It featured 14 tracks, including the hits "Livin' on the Edge," "Crazy," "Cryin'," and "Amazing," as well as the popular track "Eat the Rich." Cryin' and Crazy were massively popular due to their music videos, both of which featured Alicia Silverstone at the height of her fame, and the latter featuring Steven Tyler's then relatively unknown daughter, Liv. 

The CD liner includes pictures, lyrics for each track, and a thank-you note from the band. Ultimately, the album has an excellent mix of songs and features some of the band's biggest hits of the '90s. It is absolutely worth listening to and has many songs that are worth adding to a playlist.  

Workout Update: 25 Minute Speed Train: Day 53

Day 53 was the final upper-body workout of the program. It used the burnout format, which meant doing three sixty-second sets of a weighted exercise followed by a 45-second burnout set that used a band or bodyweight. This workout used most of the tempos that we have used throughout the program, including 4x4, 3x1, and 2x2. Joel encouraged starting with heavier weights and drop setting as needed, which I did in each of the four blocks. 

Blu-Ray/Movie Review: Bolero

 

Bolero is a 1984 romantic drama starring Bo Derek, George Kennedy, Andrea Occhipinti, Ana Obregon, Olivia d'Abo, and Greg Bensen. It was written and directed by Bo Derek's husband, John. The plot involves an orphan heir to a massive fortune named Ayre "Mac" McGillvary (played by Bo Derek) looking for the right man to take her virginity after she graduates from college. She travels the world with her best friend, Catalina (played by Obergon), and chauffeur, Cotton (played by Kennedy), looking for the perfect man.

The A/V quality of the blu-ray is good, but not outstanding. Given that it was a low-budget B-movie when released, it is not surprising that it did not receive a high-quality HD restoration. There are no bonus features with the release, just the movie itself, which can be played with English captions.

It was a very controversial movie for its time, because of sex scenes that rival the soft-core "Skinemax" movies, and the fact that d'Abo, who was 14 when the movie was filmed, appeared nude (although not close up, and not in sex scenes). It could not get a traditional release because it would have received an X-rating (even though there are no explicit sex scenes) since the NC-17 rating did not exist at the time. The movie itself is bad. The acting and writing were horrible, but anyone who is old enough to remember Bo Derek's heyday knows that her movies were not made because of their award-winning content. They were made because she was hot and willing to get naked at the drop of a hat. It was a bit funny to have Derek, who was almost 30 when the film was released, playing a 23-year-old recent college grad, but again, the details were not important. The movie does have a lot of nudity and several sex scenes, so it is not family-friendly. Ultimately, it is not a movie that you would watch because you want to see quality acting and writing, but if you are into cheesy 80s movies that show a lot of skin, it is worth checking out. 

Workout Update: 25 Minute Speed Train: Day 52

Day 52 was the total-body workout for week 8, which utilized the "Give Me Five" format. In this workout, you use a band move to pre-fatigue one of the muscle groups worked in the specific block, and then perform a compound exercise for four 40-second sets.  Ultimately, it was a good but challenging workout.

Blu-Ray/TV Series Review: Cheers: Season 10

 

The 26-episode penultimate 10th season of Cheers aired during the 1991/1992 TV season. All of the series regulars returned for the 10th season, and Bebe Neuwirth was finally promoted to a series regular. The recurring cast this season included Jackie Swanson, who played Woody's girlfriend, Kelly, Paul Wilson, who is another regular patron of the bar, Frances Stenhagen, who played Cliff's mother, and newcomer to the show, Keene Curtis, who played John Allen Hill, the new owner of the restaurant Melville's above Cheers, who delighted in making Sam's life miserable and having a love-hate relationship with Carla. The guest cast this season included Leah Remi, Emma Thompson, Milo O'Shea, and Harvey Fierstein. The show also included several guest appearances and cameos by celebrities and politicians, including Harry Connick Jr., Kevin McHale, John Kerry, Johnny Carson, and Doc Severinsen.

The blu-ray set is a three-disc set. As has been the case with the previous seasons, the A/V quality is good overall, but varies from episode to episode or even within episodes. There are no bonus features, but the episodes can be played with English captions. As of this writing, the seasons are not available individually on Blu-ray, only in a complete series release. 

The series continues to be a blend of procedural stories-of-the-week and serial arcs. The biggest arc this season involved the continuation of the Season 9 ending storyline, in which Sam and Rebecca agreed to have a child. There were a handful of funny moments around that storyline throughout the season. As in prior seasons, the writers do a good job of balancing the storylines of the various characters and providing each cast member with good material throughout the season. Bebe Neuwirth continued to shine as Lillith, but did not have as many standout moments as she did when she was a recurring character. This season, Keene Curtis was the one who stole most of the scenes he appeared in. The season finale is a hilarious two-part wedding episode that is one of the best episodes of the series. Ultimately, the series continued to be good. Although the writing was still somewhat dated, it did not feel as dated as it did in the earlier seasons. So, if you liked the prior seasons, this one is worth watching.

Workout Update: 25 Minute Speed Train: Day 51

Day 51 was the first lower-body workout of the final week. Surprisingly, it was a superburnout workout, not the Dirty MOFO or Give Me Five, which is what I was expecting. All of the exercises in the workout were ones we did before, but there were a couple of twists on them. For example, this week, while doing swings, you used two dumbbells instead of one. And, Joel has you do variations of deadlifts in each of the first two blocks.  

Blu-Ray/TV Series Review: Black Sails: The Complete Series

 

Black Sails is an action-adventure series that aired on Starz for four seasons from 2014 to 2017. It starred Toby Stephens, Hannah New, Luke Arnold, Jessica Parker Kennedy, Tom Hopper, Zach McGowan, Toby Schmitz, Clara Paget, Hakeem Kae-Kazim, Louise Barnes, Luke Roberts, and Ray Stevenson. The series is set in the Bahamas during the early 18th century. It was written as a prequel to the 1883 novel Treasure Island, providing backstories for characters who were either in or referred to in the book, such as Captain Flint, Long John Silver, and Billy Bones. It blended fictional characters from the book with depictions of real-life historical figures and fictionalized accounts of historical events. 

The series is essentially one long story about the quest for control of New Providence Island, which involves a war between the English royal navy and the pirates who control the island and threaten trade in the region, and the search for (and control of) gold from a Spanish shipwreck that becomes the basis for the buried treasure in the novel.

The blu-ray set is a 12-disc set included in two keep cases, which are held in a cardboard sleeve. Each of the keep cases holds six discs, with the discs for seasons 1 and 2 in one keep case, and the discs for seasons 3 and 4 in the other. The A/V quality is outstanding, with the episodes looking and sounding wonderful in the HD format. The episodes for each season can be played in a "play all" mode that allows you to pick up where you leave off and remembers your audio and closed caption preferences. The bonus features are on the third disc for each respective season. Those include the "Inside Black Sails" recaps that played after the episodes aired, as well as several making-of and behind-the-scenes featurettes corresponding to events that occurred in each season, cast interviews, and more. 

The series is well-written and very well-acted. It is absolutely not family-friendly, as it is very violent, has a lot of sexual content and nudity, and swearing. The sexual content and nudity are most prolific in the first two seasons, but every season is very violent. The writers do a good job of balancing the storylines for the large ensemble cast and providing all the cast members with good material to work with. Additionally, the backstories of the characters discussed in the book Treasure Island make the novel even more interesting to read. Ultimately, it is an excellent series that is absolutely worth watching.

Workout Update: 25 Minute Speed Train: Day 50

Day 50 was the first upper-body workout of the final week of the program. It used the Dirty MOFO format and worked the chest, shoulders, back, and triceps. The weighted exercises each used one of the tempos (4x4 for chest press, 1x3 for front raises, and 3x1 for back flys). The final exercise was negative triceps push-ups in which you start with one of the modified versions, progress as far as you can (hopefully to an unmodified version for at least part of the 20-second set), then modify again. The workout was challenging, but I can tell I'm making progress with my muscular endurance and strength gains. I could do the entire 20-second set of negative triceps push-ups unmodified, which I could not do at the beginning of the program. It will be interesting to do Lift 4 again after this program since many of the exercises in this program are in that one, but without the tempos (or mostly a 2x2 tempo). 

CD/Music Review: Aerosmith: Permanent Vacation

 

Permanent Vacation is the 1987 studio release by Aerosmith. It was their 9th studio album and is seen as their resurgence album after Joe Perry and Brad Whitford returned to the group in 1984. The album features 12 tracks in total, including the massively popular songs "Rag Doll," "Dude (Looks Like a Lady)," and "Angel." It also features a cover of the Beatles song, I'm Down. The album is a blend of pop and hard rock/heavy metal, which defined the band's sound throughout the 1980s and 1990s. 

The CD liner contains the lyrics to the various songs, pictures, production notes, and thank yous. Overall, the album is very good. It (along with the music videos for the hit songs that received massive airplay on MTV and VH1) revitalized the band's career, and arguably made them more popular than they were in the 1970s. If you are a fan of hard rock and metal that does not get too loud and aggressive, this is absolutely worth listening to. 

Workout Update: 25 Minute Speed Train: Day 49

Day 49 was the first of the two flexibility and mobility routines. This is still the one I like better, mainly because it features a mix of standing, seated, and prone stretches, while the second routine has mostly seated stretches. The plan is to finish week 8, then do another round of Lift 4, then try Lift More, then go either to Power 90 and then P90x or jump right into P90x. 

DVD/Movie Review: ...And God Created Woman

 

And God Created Woman is the 1956 French romantic drama starring Brigitte Bardot, Curd Jurgens, Jean-Louis Trintignant, Marie Glory, Georges Poujouly, and Christian Marquand. It was directed by Bardot's then-husband, Roger Vadim. The movie is set in San-Tropez, France, where Bardot's character, Juliette, is an 18-year-old orphan whose outrageous (for the time) behavior makes her the subject of town gossip. To prevent her from being sent back to the orphanage until she turns 21, the town's wealthy real-estate developer tries to convince the eldest brother (Antione) of the family, whose land he is trying to purchase, to marry Juliette. While she wants to marry Antione, he is not interested in marrying her. His younger brother Michel, who is infatuated with Juliette, proposes to her, which she begrudgingly accepts. 

The Criterion DVD remasters the film quite well. It is not on the level of a Blu-ray or 4K-UHD high-quality restoration, but the film looks very good. The movie only has a French audio track (it does not have the English dubbed track that some versions of the movie include), but it can be played with English captions. It has a few bonus features, including the theatrical trailer (which is in English) and a featurette on the remastering process. 

The movie is definitely dated and feels like a product of the 1950s. It was, of course, the film that launched Bardot's popularity into the stratosphere as a sex symbol. It was also Vadim's (who should have been named "lucky bastard" since he married Bardot when she was 18, married Jane Fonda in her mid-20s, and dated several other gorgeous actresses) first film as a director. It does have some quick flashes of nudity, although you cannot really see much aside from a quick flash of side-boob, and some violence (highlighted by a hilariously awful fight scene about a third of the way through the movie). Ultimately, even though it would likely be made quite differently today than it was in 1956, and would probably not be found as entertaining or controversial today as it was back then, if you are a fan of classic films, it is worth watching.

Workout Update: 25 Minute Speed Train: Day 48

Day 48 was week 7's core-cardio workout. The format is the same, four blocks with two exercises that you alternate and then a burnout block doing four of the eight exercises for 45 seconds, back-to-back. There are a couple of new exercises in the workout, one new variation of the bear plank and a lunge chop with the dumbbell. Every other exercise is one that has been in the prior workouts.  

Book Review: Star Wars: Tempest Breaker

 

Tempest Breaker, published in 2024, is a canon script/novel by Cavan Scott set in the third phase of the High Republic. In it, the Jedi reluctantly team up with former Nihil Tempest Runner, Lorna Dee, to try to stop the mysterious Blight. In exchange for a full pardon by the Republic (and the Jedi), she agrees to help Avar Kriss and Keeve Trennis track down the Nihil's chief scientist, Baron Boolan, who has been working on a way to stop The Blight. The novel connects well to each Phase of the High Republic era, with callbacks to the Tempest Breaker storyline and the fall of the Starlight space station in Phase I, as well as the Path of the Open Hand storyline from Phase II.

The hardcover version of the book is just over 500 pages, but due to the script format, some pages have only one or two lines of text, making it actually much shorter than a traditional 500-page novel and reading fairly quickly. Scott does a good job of continuing to develop the characters, some of whom have now appeared in several books, and advancing the overall story toward its conclusion. Ultimately, if you have followed the High Republic storyline in the other novels (especially the adult books, which are considered the "main" storyline), this one is worth reading.     

Workout Update: 25 Minute Speed Train: Day 47

Day 47 was the second lower-body workout of the week, and it was, as predicted, the second "Give Me Five" workout of the week. So, in each of the four blocks, you do a pre-fatigue band exercise for 60 seconds, followed by four sets of a weighted exercise. Three of the weighted exercises use tempos (4x4, 3x1, and 1x3), and one (alternating lunge pulses) does not. You may need to use lighter weights than you did in previous weeks, given the format, but even if you do, it's still a good workout.

4k-UHD/Movie Review: Barbarella

 

Barbarella is the 1968 Sci-Fi cult-classic starring Jane Fonda, John Phillip Law, Milo O'Shea, Anita Pallenberg, Ugo Tognazzi, David Hemmings, Marcel Marceau, and Claude Dauphin. It was directed by Fonda's husband at the time, Roger Vadim, and produced by the famous Italian producer, Dino De Laurentiis. It was based on and adapted from a French comic book. The movie itself is bad. The writing and acting are god-awful, and the plot is silly. It was mostly a comedy (or what passed for comedy in the late 1960s) and was very tongue-in-cheek and campy (similar to the 1960s Batman TV series). It did have some (very bad) action, a slight political message, and a heavy anti-war message (based on the free-love hippie culture of the time). Of course, Fonda would become a highly controversial figure in the 1970s due to her protests against the Vietnam War, including visiting Hanoi, the capital of North Vietnam. 

Despite having a very high budget (for the time), everything about the movie looks cheap and fake. Obviously, special effects in the late 1960s were nothing like what they are today; however, if you compare this film to the other major Sci-Fi classic that came out the same year, 2001, the difference is night and day. However, the movie does feature Fonda (who was an absolute smoke-show back then) in skimpy revealing outfits, and nude during the opening credits. Sadly, Fonda actually had an eating disorder at the time the movie was being made, so the outfits they put her in probably did not help that. The plot involves Barbarella (played by Fonda), who is a space traveler and representative of Earth (which, at some time in the future around the year 40,000, has become a peaceful utopia), being sent to the Tau Ceti planetary system to track down a rogue scientist named Durand Durand (played by O'Shea), who has created a weapon with the power to destroy humanity. There, she has sex with pretty much everyone she meets in exchange for help tracking Durand down. 

The 4K set is a two-disc set, containing a UHD disc and a standard Blu-ray disc. The A/V quality is very good, but it definitely exposes the limitations of the late 1960s special and practical effects. The UHD disc contains the movie and a handful of extras (alternate opening and closing credit sequences). The movie can be played with an audio commentary track by film critic Tim Lucas. The standard Blu-Ray contains hours of bonus content, most of which was produced in 2003 specifically for the 4K release by Arrow Films. The longest feature is a zoom discussion between Tim Lucas and comic book artist Steve Bissette, in which they discuss the movie, the comic it was adapted from, and the influence it had on similar films and comics, and pop culture in general (such as inspiring the name of the 1980s British pop group, Duran Duran, which was probably the best thing that resulted from the film's popularity). Additionally, the release includes behind-the-scenes footage, photo stills (which feature both promotional and behind-the-scenes images), interviews with some of the surviving cast and crew members, the theatrical trailer, and radio spots. Notably, Fonda does not appear in any of the updated bonus features. 

Ultimately, the movie is a product of the late 1960s that does not hold up particularly well, aside from being a cult classic. It is not necessarily a movie that you will watch because you want to see award-winning entertainment (unless you count the Razzies), but it is entertaining in its own way. And, if you like physical media releases with a lot of bonus content, this has you covered. I cannot say that the film will appeal to everyone, but if you like campy sci-fi that is "so bad it's good", this is worth watching. 

Workout Update: 25 Minute Speed Train: Day 46

Day 46 was the second upper-body workout of the week. This one is a regular super burnout, so you do three blocks alternating between two exercises, doing each exercise for two sets, then doing a burnout block at the end. This workout focuses on the chest, shoulders, back, and biceps, so you hit all the upper-body muscle groups. Of course, that means tomorrow's leg day will be that pre-burnout format, which should be interesting. 

Blu-Ray/TV Series Review: Black Sails: Season 4

 

The 10-episode fourth and final season of Black Sails aired during the winter and spring of 2017. All of the main cast members, aside from Zach McGowan, whose character was killed off at the end of Season 3, return for the final season. The plotline this season is centered around the battle for control of New Providence Island between various groups of pirates and the English, with Spain getting involved (to recapture the stolen cache). The writers also tie events in the series to the book Treasure Island, for example, explaining why Long John Silver is the only one that Flint fears, the island's mysteriousness, and the idea that people are always searching for Flint's treasure. 

The blu-ray set is a three-disc set. The A/V quality is excellent, and episodes look and sound fantastic in the HD format. As with the prior seasons, the episodes can be played in a "play all" format that allows you to pick up where you leave off and will keep your audio and caption selections, even when switching discs. Also, as with the prior seasons, all the bonus features (totaling around half an hour) are on the third disc. The longest bonus feature is the set of ten episode-by-episode recaps titled "Inside the World of Black Sails," which aired after each episode. That runs about 18 minutes, then there is a short featurette on the production design, and then three different roundtable discussions with members of the cast. 

The series remains excellent in its final season. While there is not as much sexual content or nudity in this season, there is a lot of violence and adult language, so it is still not a family-friendly show. It remains well-written and very well-acted, and the writers do a great job of tying up the storylines for the various characters (and, as you can imagine, not every character makes it out unscathed or receives a "happy ending"), while also tying the events of the series to the book. Ultimately, if you liked the prior seasons, this one is absolutely worth watching.

Workout Update: 25 Minute Speed Train: Day 45

Day 45 was the week 7 total-body workout. There was another switch-up with this one, in that it uses the Dirty MOFO format. So, you do four exercises (all of which are compound movements, however) using the 60-40-20-40-60 time intervals. On the weighted exercises, you do the increasing and decreasing weights. On the bodyweight exercise, which is a high-plank to low-plank to triceps push-up to downward dog, you start on your knees, then start moving to your toes for some of the exercises, and eventually (hopefully) all of them.  

CD/Music Review: Adele: 30

 

30, released in 2021, is the fourth studio album by English singer/songwriter Adele. Like her earlier albums, especially 21 and 25, this one features a diverse mix of genres in its various songs, blending elements of pop, jazz, R&B, and more. The album comprises 12 tracks in total, with the most successful being the first single released from it, "Easy on Me," which reached number one on the Top 100 chart. Also, like her earlier albums, the songs deal with issues from Adele's personal life, such as her divorce, motherhood, and the fame she experienced after the massive success of her second and third albums, as well as the songs "Rolling in the Deep" and "Hello." 

The CD liner includes pictures from the recording sessions. Each page of the liner also includes the lyrics and production notes for one of the songs, printed over a photo. Ultimately, while the album was not as big a hit as her prior two albums, it is still very good. The mix of songs is excellent, and they highlight Adele's amazing voice very well. So, if you are a fan of her prior albums, this one is absolutely worth listening to.