This is one of the harder post for me to make and I never thought that I would have to make it.

On Nov.  19th a freak accident took the life of my father. The man that meant everything to me is now gone. He was my father, friend, role model & the only one who could set me straight whenever I was in the wrong. I could go on for days about how he effected my life but I’m not. I’ll just leave it with saying that “Dad you did a wonderful job in making sure I became the man I should be.”

I’LL MISS YOU!!!

1. Usher - Trading Places
2. 50 Cent - Get Up
3. Ne-Yo - She Got Her Own [Ft. Fabolous & Jamie Foxx]
4. Ron Browz - Pop Champagne [Ft. Jim Jones & Juelz Santana]
5. Akon - I’m So Paid [Ft. Lil Wayne]
6. Boyz N Da Hood - Bite Down
7. T-Pain - Chopped N Screwed [Ft. Ludacris]
8. K Jon - On The Ocean
9. Lisa LeftEye Lopez - Let’s Just Do It [Ft. Missy & TLC]
10. Plies - Put It On Ya

Usher - Trading Places / Here I Stand
Now we gonna do this thing a lil’ different tonight
You gonna come over and pick me up in your ride
You gone knock and you gone wait
Ooo you gone take me on a date
You gone open my door and I’m a reach over and open yours
Gone pay for dinner take me to see a movie
And whisper in my ear how bad you really wanna do me
Girl now take me home and get up in my pants
Pour me up a shot and force me to the bed
I’m always on the top tonight I’m on the bottom
Cause we trading places
When I can’t take no more, tell me you ain’t stopping
Cause we trading places
Now put it on me baby till I say ooh wee
And tell to shut up before the neighbors hear me
This is how it feels when you do it like me
We’re trading places
Gone get it, get it get it, get it get it,
Gone get it, get it get it, get it get it,
Gone get it, get it get it, get it get it,
Download Song

This past weekend I was down in Montgomery, Alabama visiting family and taking in some down south cooking.  I had the pleasure of taking in a black college football game. The only thing missing was a battle of the bands.  

Ashanti - Rain On Me / Chapter II
Rain on me.
Lord, won’t you take this pain from me?
I don’t wanna live, I don’t wanna breathe, ‘till ya just,
Rain on me.
Lord, won’t you take this pain from me?
I don’t wanna live, I don’t wanna breathe, baby.
Right click to download

My external hard drive just kicked the bucket. So I’m sending the day trying to restore 4 years of radio mixes and over 10,000 mp3’s. The keyword for today is…. “Backup”. Enjoy the mix. Feedback is welcomed.

Right click to download

1. Ne-Yo : Miss Independent
2. T.I. :  Swagger Like Us [Ft. Kanye West, Lil Wayne & Jay-Z]
3. Boyz N Da Hood : Bite Down
4. T-Pain : Chopped & Screwed [Ft. Ludacris]
5. Slim (of 112) : So Fly [Ft. Yung Joc]
6. Rick Ross : Here I Am [Ft. Nelly & Avery Storm]
7. Nelly - Body On Me [Ft. Akon & Ashanti]
8. Kanye West - Heartless
9. Beyonce - Single Ladies
10. Young Jeezy - Crazy World

Here is how I got it in Sunday morning:

Warm-up:
15 minutes treadmill (HIIT)
Weight Training:
Cycle #1
A. Iso-Lateral Incline Press (3 X 12) & (1 X 5 / max-out)
B. Barbell Lunges (3 X 20)
C. Weight Bench Crunches (3 X 25)
Cycle #2
D. V Bar Pressdown (3 X 20)
E. Pulley Cable Crunches (3 X 20)
F. Dumbbell Chest Press (3 X 12)
Cycle #3
G. Dumbbell Side Lateral Raise (3 X 12)
H. Seated Dips Machine / free weights (3 X 15)
I. Iso Lateral Decline Press (3 X 12)
Cycle #4
J. Leg Press (3 X 15)
K. Torso Twist machine (3 X 15)
L. Ab Crunch Machine (3 X 20)
Close-out Cardio
25 minutes treadmill (HIIT & Up-hill walking)

Did you think I forgot….. Oh HELL NO, you know me and my swallow thinking….
I’m alwalys looking for victims.

Louise Glover can “GET IT”.  She has a write up in December’s issue of Muscle & Fitness and she is
looking HELLA GOOD. I’ve been looking for a “WORKOUT PARTNER”, I wonder if she’ll available. LOL!

T-Pain - Chopped & Screwed Ft. Ludacris / Thr33 Ringz
Have you ever seen
A dime piece all alone at the bar (bar-bar)
Straight out of a magazine
And you just want to let her know who you are (are-are)
So you say let me buy you a drink
Or a little conversation
If that’s what you want to do (do-do)
And she said love is about to end
And you said y dont u come to my crib
And She said I can’t leave my friends
Now you’ve offically been chopped and screwed
Download song