Mary J Blige (feat Drizzy) - The One... Mary is autotuning it...

Asher Roth 10 minute freestyle..crazy...

Gym Day 18 and 19....

Monday I worked my back by itself. Due to my ankle problem last week and only going to the gym once my routine is kind of messed up now so I started with back this week.

I started with 3 sets of chin ups. I still can only manage 6 by myself which sucks but hopefully i get better. Then I moved to the high row machine where I did 3 sets, 60 kgs for 2 sets and finished with 50 kgs.

I then did old faithful..the lat pulldown, for once I tried to keep strict form and just pull with my back instead of yanking down more weight then I should and I think it worked well as my lats are killing right now.I did 3 sets of those, max weight was about 70 for 5 reps.

The seated row machine was next, again didn't yank it, just pulled with my back for some slow and controlled reps. I did 3 more sets of this. And I finished the workout with some single arm dumbbell rows using a 30kg dumbbell. I managed 10 reps, then 9 then 6.

Yesterday I worked Chest and Shoulders.

As usual started with 2 warm-up sets on the chest press doing 20-25 reps on a pretty light weight. Then I went to do some incline bench press. Started with 80 kgs where I managed 6 reps, then 70 kgs where I managed 7 then 60 kgs and did 8 reps. I dunno what it is about this exercise but after the first set i am so tired and cant do many reps. I really need a spotter.

I then moved to the incline chest press where I did 3 sets starting with 50 kgs and I managed 8 reps which I was proud of as generally i can only do 7 reps no matter the weight on this lol. I moved down to 40 kgs and did 2 more sets.

Then came the cable crossovers, 1 set of 30kgs and 1 set of 35kgs for 10 reps. Then I super-setted Incline dumbbell bench press with some incline fys, using 22 kg dumbbells for the press and 8kgs for the flys, I did 2 sets of this.

And finished it all with 3 sets on the pec dec. WOW that seems like alot reading it back, didn't seem so at the time.

On to shoulder I started with 3 sets of shoulder presses. 40 kgs to start then 2 more sets of 30 kg for 10 reps. Then 3 sets of upright rows. 1st set I used 30 kgs for 10 reps, then 35 kgs for 10 then my last sets I managed 7 reps.

I finished the shoulder routine with lateral raises for 3 sets. First 2 sets were 10kgs for 10 reps then 12.5 kgs for 8 reps.

Hopefully today I will go and do Triceps, Biceps and Forearms.

Asher Roth feat Keri Hilson - She Don't Wanna Man...

Joe Budden Tv...Ladies, how many chances do we get ?

Rap Battle: Illmaculate vs Conceited...

30 minute no time limit battle...some crazy quotes in this...

Cipha Sounds And Rosenberg @ Band of Ballers...

Basket ball tournament featuring Asher roth, Jim Jones the Cappo and Rosa Acosta (MY LORRDDD)

Gym Day 17..chest and shoulders...

So having had a fucked up ankle all week I haven't bothered going to the gym, but decided to give it a go yesterday as I can walk now (kinda).

Anywho I got to the gym, hopped on the smith machine quickly before someone got there and did 2 warm up sets of incline bench press then I realised hmm...this bench is at a crazy angle, so i went to adjust but the adjustable bit was messed up so I called it a day on that. Just as I walked away 2 guys jumped on it and fixed the adjustable chair and I was like FUCK.

Anywho I moved to the chest press machine, I did 2 sets of 25 reps on a low rep to warm up. Then moved up to 77kgs and did a nice 11 reps which was EXTREMELY painful. I then moved up to 84 or whatever it goes up to and managed to do 7 reps, but that just killed. So for the last set I acted like a baby and just moved down to 70 kgs and managed to do another 6 then moved then did a quick drop set at 42 kgs for 3 more reps.

Then the crappy upper chest machine, dunno what it is about this thing but as soon as I get to 7 reps my arms just die and i struggle to do another full rep. So i just did 3 sets of 40 kgs on that for 7-9 reps including partials.

I then noticed the cable machine was free so I did 2 sets of cable crossovers with 30kg weights on each cable for around 9 reps. Then did my new fav exercise which is Incline dumbbell bench press straight into dumbbell flys. I did weigh to low a weight on this but I can never remember what I am able to lift. So I started with 15 kg dumbbells for the press and used 8kg dumbbells for the flys at all times. I then went up to 17.5 dumbbells for the next set.

I finished the chest work out with 3 sets on the pec deck, no idea what weight i used though ,someone around 56.

For shoulders I started with 30 kgs on the shoulder press, then went up to 40 kgs for 2 more sets doing around 10 reps each time. Then side laterals with 8 kg dumbbells, 10 reps for 3 sets. Side laterals are probs my fav exercise right now, I really need to up the weight on shoulder stuff though.

I then did some upright rows with about 15 kgs for 15 reps times 3 sets. And finished it with some punishing front raises. I used 6kg dumbbells for 20 reps, then 5kg dumbbells for 15 reps then 4kg dumbbells for 10 reps, then straight into 15 side laterals just for the hell of it and i was done.

Jay-Z - We Run this Town feat Rihanna and Kanye...CORNY...

Its sad the one hip hop quotable is from Kanye.

Being Injured SUCKS!!!

So this is the second season in a row where I have injured myself at the start of the season. Last season I pulled my groin at training, after my first league game, this time I sprained my ankle 'during' my second 'pre-season' game..DOH. I probably could see this coming as during the game I had 2 left foot crossing opportunities and flopped them both, then I got played down the line and did another one and somehow must have fell on it funny as it started to hurt.

I was sooo pissed when this happened as on the way to football I told my mate Sol its not about getting injured early in a game it sucks. As we were both looking forward to playing football. Anywho I managed to carry on playing, played another 70 minutes before I was eventually substituted, at this time I welcomed it as I figured the game is pretty much done, no point getting smashed in a tackle or something.

So at this point it was hurting, but not to to much, I managed to walk home without to much of a serious limp really, but after an hour of resting at home the swelling came *pause* my ankle just got big and I couldn't put any weight on the blasted thing.

I did the classic ice it and elevate it but that was after a couple hours of leaving it on the floor which is probably why the swelling happened :-(. Sunday still couldn't walk, Monday I could actually put the ball of my foot on the floor, then Tuesday I was actually able to walk a bit and i finally left the house lol.

I went to training to see the physio, he said it wasn't anything to serious because if so i wouldn't be able to put weight on it like I can. He gave it a rub down *pause* and rubbed some cream thingy on it and said to just continue doing what I was doing with the ice.

Today its feeling slightly better again, but still can't walk properly yet. Defo know chance of me playing on Saturday which sucks, but I am used to being injured now, just happy it ain't'my groin this time as that just sucks and I get scared to sprint.

Another thing I am pissed about is I can't go to the bloody gym :-( my progress will be stopped for a week, maybe it will be good with a nice full weeks rest though...

Joe Budden's tour bus gets into an accident while internet chatting...

Gym Day 16...All Arm day...

I did this on friday and MY LORRDDD it killed my arms.

Started with 2 sets of 30 reps on the reverse preacher curl machine to warm up my triceps. I then did 3 sets on skull crushers. Started with 10 kg's for 15 reps, then 15 kgs for 11 reps and finished with kgs for 9 reps (this killed.

Moved on and did 5 sets of push downs...3 sets with perfect form, got up to about 65 kgs, then finished with 2 cheating sets where I did 75 then 85 kgs.

I did 2 sets of over head extensions, i quit at 2 as I got bored lol, did about 45 kgs on that for 10 reps.

Finished this off with 2 sets of kick backs. By this time the back of my arms were just DEAD..not felt that much pain in my arms for a while.

Moved on to biceps, warmed up with 25 reps of dumbell curls with 5 kg dumbbells. Then moved on to some ez bar curls. Started on 30 kgs and went up to 35 kgs and finished on 40 kgs.

I then did 1 set of seated dumbbell curls with 15 kg dumbbells, followed up by 10 reps of alternate dumbbell curls with 16 kg then then the same again with 17 kgs.

I then moved onto the machine to totally KILL my arms. I did 40 reps of cable curls on 25 kgs, then 50 reps on 20 kgs then 45 reps on 15 kgs...OMG this hurt so much, but it was defo worth it and a great way to finish off my arms...

Oh then I did 2 sets of curls barbell hammer curls with 5 kgs on each side.

Jump Off Joe Beezy putting all his business out in the streets...

Chattin It Up With Joe Budden (Talkin How Tahiry's Farts Being Silent But Deadly, Might Put Out A Sex Tape, Clownin On His Boy For Gettin No Butt & More)

DJ Semtex Slaughterhouse Interview...

SLAUGHTER HOUSE INTERVIEW | ROCK THE BELLS, DENVER from DJ SEMTEX on Vimeo.

Semtex at Rock the Bells in Denver

KRS-ONE, THE GZA, SLAUGHTER HOUSE, THE KNUX | ROCK THE BELLS, DENVER from DJ SEMTEX on Vimeo.

Gym Day 15...Chest and Shoulders...

I have decided to change up my routine for a few weeks. I forgot my ds recently when I was going on a lil train journey and while my ipod is great, I need to be double stimulated *pause* when on a boring train journey. So I had a looksi in my bag to see what magazine I had keeping the back flat for me and it was one of my old body building magazines. I haven't read one of these for a while and it was interesting to see what they advised. I saw a great arm only work out, so I figured I would give it a go, so I would change up my normal routine of chest and triceps one day and back and biceps the next.

Sooooo yesterday I did Chest and Shoulders, Tomorrow I plan on doing Back and Traps and Friday I will do an all arm workout (Triceps, Biceps and Forearms).

So onto yesterdays work out, started out with 2 sets on the chest press machine to warm up. Did about 20-25 reps on that. Then moved on to do some incline bench press. I did one more warm up set on this, using 20 kgs for 20 reps. Then I moved up to 82.5 kgs where I managed a nice 6 reps which I was happy about, probably could have got a few more out if I had a spotter. I then went down to 72.5 kgs and did 8 reps, then 62.5 kgs for 9 reps.

I then moved to the upper chest press machine. Started with 50 kgs and pulled out 8 reps with a load of partials after that. Then moved down to 45 kgs and did the same amount of reps for 2 more sets.

Then the most painful exercise which is the pec dec. Did about 3 sets on that, going up in weight each time, where I started on 42 kgs. I managed about 8-10 reps on these.

And due to the benches being used and someone on the cable machine I did 2 more sets on the incline bench press machine.

At this point I was drained but figured if I don't work my shoulders now I never will. Moved to the shoulder press machine and did about 5 sets. 3 sets on 20 kgs for 10-15 reps. 1 set of 30 kgs for 8-10 reps and 1 set of 40 kgs for about 5 reps (bloody hell that hurt).

Then my fav shoulder exercise, lateral raises. Did 3 sets of 10 with 8 kg dumbbells, the 10 kg ones were being used ¬_¬.

To finish I did a punishing front raise work out where I did 20 reps back to back starting with 7 kg dumbbells, then 6kg, then 5kg, then 4kg and so on until I got to the lightest dumbbels and they felt like a ton lol.

It was a good work out and I can bloody feel the pain today.

Joe Budden tv...I been slippin on upping these...

Joe Budden chatting about wanting a 'Square Dance' with Raekwon. If you aint heard Raekwon got his goons to snuff Joey.


5 Years past/ wheres Tahiry?


Tahiry Stalking her Man...


How Soon to Call...

MH is back...New vids for Sunset and Body...

Gym Day 14...back and bi's AND shoulders...

Worked my back, biceps and shoulders today, the work out sucked. People kept using the machines i wanted to use so nowt went to plan. I went to late in the day perhaps, wont do that again.

For Back, started with 4 sets of pulls ups, 8-10 reps. Then 3 sets of pulldowns, 8-10 reps. 3 sets on the upright rows, max weight 70 kgs. 2 sets of barbell rows (that didn't work for me, just hurt). Then 2 sets of signal arm rows then finished with 2 sets of seated rows.

For Biceps , started with 4 sets of preacher curls, then a kind of super set with ex-bar curls and seated dumbbell curls. Crappy weights for this 20 kgs on the ez-bar and 10kg dumbbells. I then did 2 sets of cable single arm curls, about 25 kgs for 10 reps. Then finished with 2 sets of dumbbell curls 12.5 kgs for 10 reps.

Wow it really seems like i over trained today. Anywho on to shoulders.

Started with 4 sets on the shoulder press machines. Then 3-4 sets of lateral dumbbell raises (my fav exercise) used 8 and 10 kg dumbbells. Then I did 3 sets of upright rows and finished with 2 more sets of should presses for fun.

Keri Hilson Graces The Cover of Complex Magazine...

CLICK HERE for cover story...

Gym Day 13...chest and triceps...

Started with 2 warm up sets on the incline bench press with 20 kg for like 20 reps or so each. Then went right up to 80kgs, 7 reps, 70 kgs 9 reps, 60 kgs 10 reps, 50 kgs 6 reps o_O.

Then did some other upper chest machine with 2 20kg plates so 40 kgs for 2 sets. Then I did a super set of dumbbell incline press followed straight by some dumbbell flys. 15kg dumbbells for the press and 10kgs for the flys.

Then did 2 sets on the pec dec, around 56kg for 8 or so reps then finished it with 2 sets of cable crossers with 25kgs on each side.

Looking at that, thats probably over kill lol.

For Triceps I did 4 sets of pushdowns, starting with 40 kg and going up by 10 kgs each time till i got to 70. And i did 10 reps on each. Then over head extensions on about 40 kgs for 6-10 reps 3 times. And finished it with 2 sets of kickbacks with 10 kg dumbbells.

BTW I have football training tonight and I am probably gonna pass out :-(

Grime Football...not so good...

Bun B respects Asher's perfromance game...

Pissed I missed his show in London.

Breakbeat Vlog... June to July...

My boy Breakbeat doing him...

Gym Day 12...

Quick post, went gym thursday to do back and biceps.
Back was 5 sets of pull down, 3 sets on the row machine, 3 sets with the single arm rows.

Biceps, 4 sets of machine bar curls, 3 sets of dumbbell curls and 2 sets of concentration curls.

Then did 3 sets of crunches then 3 sets of weighted crunches.