Day 15 was the start of week 3, which was another chest and triceps workout. This time, it was a 50/50 workout, and you increase the amount of weight (or try to) for all of the exercises. I was very tired doing the workout since I spent most of the day at the hospital, but I pushed through. And, I was able to increase the amount of weight I was using for all of the resistance exercises. The HIIT portion was hard, but I got it done and the core portion was not too bad. Hopefully, tomorrow's workout will be a bit easier, but we will see.
Monday, December 11, 2023
Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 14
For Day 14 I did the two recovery routines from Lift 4 plus corrective shoulders from 645. I normally do corrective shoulders on Monday mornings, but this morning I had to be with my mom at the hospital and knew that I would not have enough time to get it in, so I got it in on Sunday. I also did that workout using the regular foam roller. After an entire week of using the rumble roller, I barely felt anything going back to the regular roller. So, I will probably start using the rumble roller again for the rest of the corrective routines.
Saturday, December 9, 2023
Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 13
Day 13 was the two recovery routines from Lift 4. I again used the rumble roller for the foam rolling routine, and it was again rough (although not as bad as it was early in the week). Then, the stretching routine went fine. I do like that it is relatively short I just am not a huge fan of the selection of stretches. It would be nice if there were more variety from what he does in the warmups and cooldowns to the regular workouts.
Book Review: Blowback (Scot Harvarth Series #4)
Blowback, published in 2005, is the fourth book in the Scot Harvath series of thrillers created by Brad Thor. The plot of this book involves a bioweapon threat from the Middle East. Much like Vince Flynn did in the Mitch Rapp series, which is in the same genre, Thor blends real-life events (such as the aftermath of the 9/11 attacks) with his fictional storylines. This one specifically involves an Al-Queada plot being aided by a tangential member of the Saudi Royal family.
The hardcover version of the book is a little under 450 pages. Like the previous three books in the series, it has a good blend of action and suspense. It has a few different storylines going on that intersect at different points. The main storyline is the bioterrorism storyline, but there is also a story arc involving an ambitious Senator who is looking for a VP spot on the next Democratic ticket who is clearly modeled, at least in part, after Hillary Clinton. If you liked the first few books in the series and/or are a fan of spy novels, international thrillers, or the like, it is absolutely worth the time to read.
Friday, December 8, 2023
Workout Update: Lift-4/645 Corrective and Foam Rolling- Round 2 -Day 12
Day 12 was lower body foam rolling from 645 and Legs in Lift 4.
Since this was week 2 of Lift 4 it means legs was the HIIT workout, meaning three rounds of four exercises done for 1 minute, 45 seconds, 30 seconds, and 15 seconds, then two bonus rounds in which you do each exercise for 30 seconds. The exercises are rough after the first one (which is high-knee runs). After that you do triple bear, catcher jumps, and jump lunges. Once you get to the core portion it is almost a relief.
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