dO yOu fell me?

alright this is my new favOrite sOng. i heard if fOr the first time in american gangster. like i said befOre. a gOod sOng tO me takes me thrOugh emOtiOns Or makes me reflective. this sOng is dOpe. i've been listening tO in nOnstOp all week. it's called 'can yOu feel me' by anthOny hamiltOn. it's On the 'american gangster sOundtrack'. it's abOut when yOu're feelin a girl and yOu're nOt sure if she's interested Or if she gets the message. i'm sure we've all been there at One time Or anOther. real life. we all gOing thru the same things. similar struggles. clOse yOur eyes and listen. play it lOud.

peace.lOve.LO.

tOuch the sky

this On my tOp 100 favOrite sOngs Of all time list. it's by One Of my tOp 10 favOrite artists Of all time. kanye. he's On that level nOw. we can gO right ahead and Omit the last name. thO that last name is pOwerful. never sleep On a west. we majOr. this is 'tOuch the sky' feat lupe befOre anyOne knew Or cared whO he was. FYI i was rOckin tO lu befOre 'late registratiOn'. i hate tO tOot my Own hOrn but... beep. beep. yOu knOw the sOng. nO further intrOductiOn needed. 'fam... this videO cOst 1 milliOn dOllars fam! i gOt pam andersOn in there! i'm flying thru the air and s#!t... when i dOn't win this award shOw lOses credibility!'. and they ask me why i lOve kanye. haha. classic.

 

peace.lOve.LO.

Ouch...

runLO: 4+ miles. 31 min. wOrds tO describe tOday's run: pain. agOny. misery. dOughnut king. embarrassment. after a week Or sO Of training i thOught that i was ready tO gO On a run with jOkin. mistake. i made it abOut 3 miles befOre huffing and puffing. arOund mile 4 i tOld him tO gO On withOut me. with my hands On my knees. i hung my head in shame... haha. it's fair tO say that i am far frOm where i want tO be in my fitness. my weight training is gOing really well. i need tO step my cardiO game up thO. and i alsO need tO never run with jOrdan again. he's a little fella but he takes nO prisOners On the rOads. One day jOkin. i'll get my revenge.   

the pump: push ups. crunches.

hang me Out tO dry

yO. yO. this is a real cOol sOng. it's by the 'cOld war kids'. i'm sure that sOme Of yOu have heard it. it's called 'hang me Out tO dry'. their album 'rObbers & cOwards' is crazy. i played it in my car tO the pOint that i was sick Of it. if yOu like what yOu hear yOu shOuld check it Out.

peace.lOve.LO.

tOday was a gOod day.

Ok. this sOng is pretty tight. if it weren't fOr friday. next friday. and the friday after next. i'd have tO say that it's the best thing that ice cube has ever dOne. this is frOm back in the day when he was a gangster. befOre he started making family cOmedies. it's gOod tO see that he grew up at least. this sOng 'tOday was a gOod day' is Off his album 'the predatOr'. sOme days everything gOes right fOr yOu. this sOng is a stOry abOut that. 

peace.lOve.LO.

cOre strength.

sOrry fOr nOt pOsting yesterday's wOrkOut. it was a pretty lame One anyway. nOthing that i wOuld want anyOne tO fOllOw. sadly. i have sOme gOod stuff fOr yOu tOday thO. 

runLO: 3 miles. 25 min. because we are hitting the weights sO hard i've decided tO tOne back the running and dO mOre cross training. i think that this will be gOod fOr me in the lOng run. i dOn't think that i can last if i run 7-10 miles and lift hard every day. plus i'm in pretty bad running shape and it's cOld Outside. crOss training it is! 15 min hard On rOwing machine. 20 min On statiOnary bike. hill wOrkOut level 15. 

the pump: cOre: friday's are cOre days meaning that we hit abs. back. and ass hard. mOst Of the cOre wOrk that we did tOday invOlved a swiss ball. Or ab ball. Or blue ball. whatever yOu want tO call it. here we gO. 3 x full bOdy pike. get in a pushup pOsitiOn with yOur shins resting On the ball. rOll the ball tOwards yOu with yOur feet. pushing yOur butt up tOwards the sky. it shOuld lOok like yOur fOlding yOurself in half Or piking. 3 x bOdy bridges. mOst Of yOu knOw hOw tO dO this One. lay On yOur back. prOp the bOttOm Of yOur feet against the ball. knees bent. and rOll yOur hips up. lifting yOur butt Off the grOund. 3 x rOll ups. these are kinda cOol. stand in frOnt Of the ball. spread yOur legs Open tO get a gOod base. place yOur palms On the ball and rOll dOwn tO yOur elbOws the back up intO yOur Original standing pOsitiOn. 3 x half pikes. we've dOne these befOre. push up pOsitiOn On ball. draw knees in tOwards chest. 3 x crOss mOuntain climbers. get dOwn in a push up pOsitiOn. bring One Of yOur knees fOrward tOwards yOur OppOsite arm. hOld it fOr a secOnd. nOw alternate. try tO get a gOod rhythm gOing. 3 x cOre balance. this is fun. basically what yOu're gOnna dO here is balance On the blue ball. yOu may want tO dO this clOse tO a wall until yOu get the hang Of it. place the ball in frOnt Of yOu and kneel On it. yOu shOuldn't be hOlding OntO anything. use yOur hips and abs tO stabilize. if yOu are cOmfOrtable. place bOth hands On the ball and lift One leg strait back. then alternate.

STP

yO yO. what's gOing On peOple. tOday's sOng is a classic rOck jOint that takes me back tO middle schOol. as scary as that sOunds. haha. it's 'interstate lOve sOng' by the 'stOne temple pilOts'. Off Of their album 'purple'. this is a track that i keep On heavy rOtatiOn. listen up.

peace.lOve.LO.