1. Intro 2. Death B4 Dishonor [Young Jeezy: “It’s Not A Diss”] 3. Choppa N Da Paint 4. Dope Boy Swag 5. In Da Wall 6. Powder 7. Whippin’ All Of Dat 8. Spray Somethin’ 9. Yayo 10. Drug Dealin’ Muzik 11. Popular Demand 12. Porsche Music
I'm VERY hyped for this mixtape, this is his third mixtape, following 2007’s Finally Famous, Vol. 1 and last year’s UKNOWBIGSEAN, both straight fire yo.
Features from Kanye West, Drake, Curren$y, Chip Tha Ripper, Bun B, Dom Kennedy, Tyga & more. Hosted by Don Cannon.
Back - 4 sets of pull ups, 12 reps, 8 reps, different grip, 6 reps, 5 reps. - pulldowns, 85 kgs for 7 reps, 3drop sets, 15 kg each time for 3 reps each, 75 kg for 8 reps, drop set again, 70 kgs for 8 with another drop set. - 3 sets of bent over rows, 30 kgs for 10 reps, 32 kgs for 10 reps, 32, kgs for 9 reps. - 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps.
Biceps - 3 sets of dumbbell curls, 22 kgs for 8 reps, 24 kgs for 8 reps, 20 kgs for 10 reps. - 3 sets of high cable double arm curls, 15 kgs for 8 reps, 12.5 kgs for 10 reps, 10 kgs for 10 reps. - 3 sets of cable curls, 50 kgs for 10 reps, 65 kgs for 8 reps, 40 kgs for 10 reps.
That was INCREDIBLE...I watched the first 2 rounds and was like O_O wait a minute, this isn't supposed to happen. I shouldn't have been shocked as Chael did this to Nate and I didn't expect that to happen. but wow he came out swining, hurt Anderso na fw times and was able to take him down at will.
I will admit I was a baby and had to skip through the rounds, as i just had to see it Chael won or not, got to the 5th and could see the pattern of him coming out and taking him down at will..then he gets the triangle and i was like :-D OMG OMG OMG best thing ever. Never been sooo happy about a win in the UFC.
Can't believe Chael tried to bring out his I didn't tap out gimmick again, but he gave up on looking like an ass again and just accepted it.
The Struve fight was also epic, I want the kid to do well and he got battered the first round, that was terrible, his lip looked like the nutty professors...but that quick ko in the second was brilliant.
The card had tooo many fights which didn't go the way I wanted, Hughes and Clay winning sucked, can't stand those mugs...fitch winning also sucked, as alves is my boy, but the fight proved Alves really has NO chance against GSP. Dos Santos winning was awesome, it now sets up the potential Dos santos vs Cain fight which 'will' happen when Cain kicks Brocks ass.
Was an awesome card, i now need ot go and watch the whole 25 mins of the Silva fight lol.
Kind of ruined my workouts this week, monday and tuesday did chest and then back, was meant to work out Thursday or Friday and do Shoulders and arms, but ended up being busy. So today my mate was going to work chest and triceps, I figured I might aswell join it, was a killer one.
Chest - 6 sets of Bench Press, 50 kgs for 10 reps, 70 kgs for 10 reps, 90 kgs for 7 reps, 80 kgs for 7 reps, 70 kgs for 8 reps, 60 kgs for 9 reps followed by 40 kgs for 5 reps. - 4 sets of Incline Flys, 16 kg dumbbells for 10 reps, 17.5 for 10 reps, 20 kgs for 10 reps, 22 kgs for 9 reps. - 3 sets of Incline Chest Press, 40 kgs for 10 reps, 60 kgs for 8 reps, 80 kgs for 3 reps followed by 40 kgs for 7 reps.
Triceps - 2 sets of Close grip Bench Press, 30 kgs for 8 reps, 40 kgs for 6 reps. (hurt me wrist) - 4 sets of dips, 15 reps, 15 kg weight for 10 reps, 20 kg weight for 9 reps, 20 kg weight for 12 reps. - 3 sets of pushdowns/ overhead extensions, 70 kgs for 10 reps followed by 20 kgs for 5 reps, 75 kgs for 10 reps followed by 20 kgs for 5 reps, 90 kgs for 10 reps followed by 20 kgs for 5 reps. - 3 sets of roped extensions followed by overhead extensions, 45 kgs for 10 reps, followed by 20 kgs for 5, 50 kgs for 10 reps followed by 20 kgs for 5..did that twice.
The Game’s R.E.D. Album is still ways away, and while that Shake song he made SUCKED!!! this mixtape is straight up fire. Its a DJ Skee mixtape Executive Produced by Cool & Dre who in my opinion make some of the nicest beats around Brake Lights features guest spots from Busta Rhymes, T.I., Nas, Snoop Dogg & with DJ Toomp, JR Rotem & more on the production side. Track listing and download link below.
DOWNLOAD: Brake Lights[MIXTAPE] 01. Brake Lights (feat. Busta Rhymes) 02. Trading Places (feat. Snoop Dogg) 03. Cold Blood (feat. Busta Rhymes & Dre) 04. MIA (3 Heats) (Lebron James, Bosh, Wade) 05. Stop (feat. Rick Ross) 06. Street Riders (feat. Akon & Nas) 07. HaHaHaHaHa 08. Pushin It (feat. T.I. & Robin Thicke) 09. Thats The Way The Game Goes (feat. Shawty Lo) 10. Ecstasy 11. Phantom Of The Opera 12. Do It B.I.G. (feat. Yung Joc) 13. You Are The Blood 14. Get’em (feat. Waka Flocka Flame) 15. Cherry Koolaid 16. X.O. – Heels & Dresses (feat. T.Y Dolla Sign) 17. Blackout 18. Stadium Music 19. Hustlin (Champions Anthem) 20. Menace – Chevy Sittin’ (feat. YG) [Bonus Track]
I dunno why, but I've always loved Sean Kingstons music. I bumped his first album very hard, soo many big tunes on it. This is surprising considering there is nothing worse then an American putting on a Jamaican accent. But here is another banger featuring hottie Nicki Minaj.
Chest - 6 sets of bench press, 40 kgs for 15 reps, 70 kgs for 5 reps, 80 kgs for 8 reps, 70 kgs for 7 reps, 60 kgs for 10 reps, 50 kgs for 8 reps. - 3 sets of incline chest press, 40 kgs for for 10 reps, 60 kgs for 8 reps, 80 kgs for 5 reps, drop set to 40 kgs for 5 reps. - 3 sets of cable crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 40 kgs for 8 reps..drop set to 25 kgs for 5 reps. - 2 sets of dips, 10 reps.
Back - 4 sets of pulldown drop sets, 28 kgs for 10 followed by 35 kgs for 10, followed by 42 kgs for 5. 91 kgs for 8 reps, followed by 70 kgs for 5 reps, followed by 49 for 5 reps. 84 kgs for 8 reps followed by 63 for 5 reps, followed by 42 kgs for 5 reps. 77 kgs for 9 reps, followed by 56 kgs for 5 reps, followed by 35 kgs for 8 reps. - 3 sets of high seated rows, 80 kgsfor 10 reps, 100 kgs for 10 reps, 120 kgs for 8 reps. - 2 sets of seated rows, 56 kgs for 10 reps, 63 kgs for 10 reps. - 1 set up assisted pull ups, 10 reps.
- 4 sets of barbell shoulder press, 20 kgs for 20 reps, 30 kgs for 10 reps, 40 kgs for 10 reps, 40 kgs for 6 reps followed by 20 kgs for 6 reps. - 3 sets of lateral raises, 10 kgs for 10 reps. - 2 sets of upright rows, 20 kgs for 10 reps. - 2 sets of rear delt extensions, 56 kgs for 8 reps, 49 kgs for 8 reps.
Biceps
- 1 sets of dumbbell curls, 10 kgs for 20 reps. - 3 sets of ez-bar curls, 25 kgs for 10 reps, 35 kgs for 10 reps, 45 kgs for 4 reps followed by 25 kgs for 6 reps. - 1 set of dumbbell curls, 22 kgs for 8 reps. - 4 sets of high double cable bicep curls, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 8 reps, 35 kgs for 8 reps. - 3 sets of preacher curls, 40 kgs for 10 reps, 50 kgs for 8 reps, 60 kgs for 8 reps.
