Day 47 was speed 1.0 and Full-Body HIIT. Each of them was hard, and I did have to modify each of them a lot. Full-body HIIT has a lot of push-ups (there are push-ups in each of the three blocks), and you have to switch between getting up and down very quickly. After the three regular blocks are finished, you do each of the 6 exercises back-to-back for 30 seconds with no break. So, by the end most people will be toast.
Monday, March 11, 2024
Workout Update: T25/Lift-4/645 Corrective and Foam Rolling- Day 46
Day 46 was shoulders and arms from Lift 4 and Cardio 1.0 from T25. The shoulders and arms workout was a tough circuit workout that went fast and was hard to get through, even with moderate weight. Again, I could do more of the speed 1.0 workout unmodified, but I cannot get through the entire thing without modifying yet.
Workout Update: T25/Lift-4/645 Corrective and Foam Rolling- Day 45
Day 45 was the recovery day in Lift 4, meaning I did the two recovery workouts. Then, I did the 15-minute cardio workout from 645 but altered it a bit. I did not do any of the plank-based exercises or the kicktroughs. I swapped those three out for soccer sprints, speed skaters, and high-knee runs from Lift 4 since those get my heart rate up and don't work the chest.
Workout Update: T25/Lift-4/645 Corrective and Foam Rolling- Day 44
Day 44 was the legs workout in Lift 4, which was a 50/50 workout, and Speed 1.0 in T25.
Both of the workouts went well, and I was able to do more of the unmodified moves in each of them. My cardio stamina is not where I want it, but it is getting better.
Book Review: Manhunt: The Ten-Year Search for Bin Laden--from 9/11 to Abbottabad
Manhunt is a book published in 2012 and written by Peter Bergen about the effort to find and eventually kill Osama Bin Laden. Bergen is one of the few Western journalists to interview Bin Laden back in the 1990s and was in the process of writing a book about Bin Laden when the September 11th terrorist attacks occurred. This book mostly focuses on the time after 9/11 and tracks (to the best extent possible) where Bin Laden went after fleeing the Tora Bora region of Afghanistan to the raid on the compound in Abbottabad where he was holed up. Bergen does detail a little bit of his history prior to 9/11, but the focus of the book was the time period from September 2001 to May 2011.
The hardcover version of the book is about 360 total pages (260 of which are substantive text, and the last 100 pages include a bibliography, end notes, and an index). The notes mainly cite sources but occasionally flesh out the material in the text. Along with highlighting Bin Laden's movements, the book provides a lot of detail on how the US government ultimately tracked him down. Bergen interviewed multiple government sources, including sources from the CIA (some of whom were referred to using pseudonyms). Bergen also had several in-the-room sources who discussed what was happening as President Obama and the national security team were watching the feed of the raid and military sources who discussed how the raid team got in and out of Pakistan. The book is very compelling, and while most of the details in the book have been declassified and available to the public for years, it is still worth the time to read.
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