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.