3cookies

adding to what wes said bout the obliques, if you want a V shape upper torso, when u work on your obliques, dont use weights, or it will make them huge! side crunches for your obliques will work wonders and gives u more definition and that V shape. Getting sweaty for your abs, is the best part. lmbo :2thumbs: when i work out, I do 6 day regiment, and one day off... and eat whatever i wanna, even if its not healthy... example of my workout week: Monday, - LBWO Tuesday - High intense cardio, usually running Wednesday _ UBWO Thursday - High intense cardio, again,...i love running Friday - LBWO Saturday - running sunday - off... then rotate my UBWO and LBWO each week... cardio days is when u burn calories, and workout days is to break down your muscles, so u can rebuild them with a high protein diet, while they recover from working them out. some ppl overdo it, and dont give them time to rest, ....but this simple regiment works perfect 4 me... now for the abs...i try to get them in at least 3 times a week...and usually get the job done by doing weighted crunches. not just a 'crunch' or a full sit up, but half way in between so i can feel the burn target on my abs, NOt my lower back... I take a 1 minute break in between my sets set 1 = 25 crunches with 10 lb dumbell on my chest. set 2 = 30 crunches / 10 lbs set 3 = 35 crunches / 10 lbs set 4 = 40 crunches / 10 lbs set 5 = 45 crunches / 12 lbs set 6 = 50 crunches / 12 lbs this is my burnout set!!! so a total of abt 225 (weighted) crunches... and have a protein shake right afterwards... um umph! FEED them muscles boy! lol after you begin to see definition, then you can do the ABS Boot Camp. Thats REAL intense, and defines the inner muscles. it also includes the obliques too...so there u have it... imma find the ABS Boot Camp and post it in a minute 4 u... but remember, u gotta build up stamina b4 doing this, cuz u do it IN ADDITION to your normal workout, and its real in tense... peace, cookie ok here u go. I got this a coupla years ago from Muscle Media site... i cant get the link to work, but copy and paste it into your web browser... good luck... :2thumbs: http://www.musclemedia.com/training/BootCamp.asp peace, cookie

and the love continues to grow............. :2thumbs: we are definately a 'unique' group of pppl thas 4 sho! peace, cookie

whooooooooooooo, i feel ya. :2thumbs: haha .excuse me, im a sucker for a man with defined abs... (i just don't show it 2 often ... :2thumbs: but whooooooooo boy. haha :yeah: ok. for that, its gonna take 3 things for starters: ~ high proteins & low carbs ~ a regular exercise program ~ positive mindset that u CAN do it... If you lose 2 pounds per week, this is healthy. more than that is not healthy for your body, but it can be done... TRUSt me on that 1. I have a real intensive workout program called "Abs Bootcamp" that works WANDERS for the upper, middle and lower abs. but once you get into your routine workout schedule, you wanna do the abs bootcamp after you've built up some stamina with your program, so u can literally WEAR them suckas OUT, to rebuild. when i work out,... im REAL big on protein shakes. ummmmm umph! haha u have to lower the portions of 3 LARGE meals, and eat more frequent, healthy snacks and meals (abt 6) to keep feeding your muscles . and since im not all that 'greedy'...lol... i substitute about 3 of those meals with a protein shake, or apple slices with natural peanut butter, etc. (mind u, im not on a program now...) ugh... :paperbag: thats a basic concept, but its a whooooooooooole lot more detail, like planning your meals, when is the best tyme to work out each day to maximize burning calories, picking out simple versus complex carbs, and certain carbs to eat during the day versus late at nite, Whey protein Isolates, concentrates and Hydrolysates. hah... (long acting or quick absorption of protein to feed your muscles) etc... just let me know... this is ONE of my favourite things to talk abt... dag, u make me wanna work out... haha, peace, cookie

thats according to what you like to eat. but a 'perfect diet' consist of eating healthy foods and from all the food groups. What are your goals? are u tryna lose weight? or just maintain a healthier eating pattern? a balance of proteins, carbs and healthy fats... is what i personally considered a healthy diet when im working out... peace, cookie

i totally agree with timboat on this one Julie, 4 real. In the mean tyme, you have got to address this issue, and proclaim your innocence so that you can work in peace. I couldn't keep up with the names, lol...but the friend that overheard the other telling your boss a lie on you... talk to her first. Let her know how this is affecting you, and ask her if she would talk with you and your boss. You can call a meeting at a time of convenience, which dont have nothing to do with 'jenny's social life...and the boss can't deny u of that. Once u guys bring these things into the open, then have the boss call Jenny in to the meeting, to clean things up. Hopefully, your friend won't be afraid or intimidated in front of Jenny, and will come forth with the truth with everyone present. In the meantyme, Always write down things to keep a record of it. Write down the lies that were said, and also, write down the facts on what actually happened. The more witnesses you have, the better chance you will have of clearing up your name, and getting into good graces with your boss. let her know that you enjoy your work, and it means alot to work in a peaceful work environment, and you are asking for her help in getting this accomplished. If she's acting biased, without hearing you or your other friend out, then shes not much of a supervisor... good luck, and Coz will most certainly give u sound advice, cuz hes given me much advice over the years..and i usually come back, and he says. "i told u so." haha... peace, cookie

what was the big fight? singing: Everybody was kung fu fightin!!!!! :lolsign: :lolsign: Thats around when we pretty much established the bond we have now. That is the time frame that set the pace of when we were basically establishing universal cyber laws on keeping the board so clean, sony admin even recognized it. haha... and we just grew into this HUGE tyte family. we were CLEANING house miss Julie. ... dont worry, u would fit RIGHT in... hahaha... peace, cookie

man... its amazing how 'time' flies. Some of u know i USED to get real emotional over situations when we used to fight and argue the way we used to, 'back in the day' YEARS ago... but we always managed to pull it back 2getha... and thas alright! :2thumbs: Its been close to 7 years now, that I've known some of the fellow JJFP fans. The first that I had the honour of meeting were AJ, Timboat, BRETT, The A, Wrightside haha... those were some funny tymes 4 real yo. LOL As time progressed along, our family grew, Xplozive, Wes, Trac, FloJaK and the list goes on and on. Finally, I was not the only female in a males world. haha. which was a great blessing, and honor as well to meet and know the fans that have been there. We've had some reallly tough times when hatas came on the board, and Im sure alot of u have witnessed my 'maturity' because it wouldnt take much for me to get da broom, and clean the board of scrubbs disin JJ+FP or even one of u guys. LOL.. I dont know how many of u remember the big fight back in November '00, but Ill never forget that memory. lol., but we cleaned up willsmith.com., before it was over...and b4 it is what it is today... long story,..abit shorter. it only takes a second 4 me to show my love and respect to my extended family, some of whom I've become very close to, and wouldn't want to lose those friendships for nothing in the world... I live by the old adage of letting special ppl know just how much they mean to me, while I have the opportunity. because tomorrow isn't promised to any of us... This has truly been the most remarkable online community of ppl that I've ever met, and hope we keep the love alive among each other... and NO im not dying, if anyone wanders why im posting this... lol I love u guys. peace, big sis 4eva... Cookie bka SweetNsoFLyy

wah wahhh waahhhh peace, cookie

LMAO :lolsign: peace, cookie

LOL... peace, cookie

yea, and David Stern is weak for not looking out 4 him... in my opinion... not sayin hes a bad man or anything... peace, cookie

No, he shouldn't be penialized at all for that. He was doing the RIGHT thing, if anyone should be scrutinized, it should be SECURITY. Under normal circumstances, Security should have paid more attention to detail, and ON THEIR jobs with these sort of things. Normally every year, ATL Braves Security OPNS Chief always ask me to work the Braves games, because of my military background and law enforcement experience. I usually work the Braves or opponents Bullpin areas and if a fan even TALK to the players during the game, they get evicted from the game. Same here, the fan should have been escorted out of the game, and his ticket taken away from returning. That was handled wrong, and honestly, someone had to do something quick, to make it seem under control... I would have had at least 3 security personnel all on top of that b4 Davis even had a chance to react... People may not see it clearly from my perspective, but as a Director of Security, I have personnel that are incompetent, unable and afraid to make sound judgemental decisions in an emergency situation,...so I know thats the ONLY reason that man had to defend his wife,..all because the SORRY ass security personnel were not doing their job. that kinda stuff pisses me off,...because I see it EVERY day with my staff...uggggggggggh. Im abit upset with the whole thing abt him getting penialized, b ecause I see it in a totally different light than u all do... and i know im right abt this too... sorry 4 sounding really angry, but i dont like it one bit... Davis didnt appear angry, nor did he swing at anyone, so any sort of punishment is unjust, in my views...and he shouldn't concur with the penialization... peace, cookie

well, I've been waiting on Will and Miss Jill Scott to rip it up again in the studio like they did b4. With Jazzy doing his thing too... thats what I've been waiting on for a LOOOOOOOOOOOOOng tyme now... I gotta wait till i get the album in a few days,..and then sit and chek out Kel's flow real close, b4 I can say one way or another on that... peace, cookie

Angie Stone ~ No More Rain In This Cloud theres no hiding place when someone has hurt u its written on ya face... peace, cookie

LOL. tim, I was just listening to Pep about 5 MINUTes ago! haha.... Angie Stone's singin 2 me now tho... No Mo Rain in This Cloud... DAM it jus started skippin.. lol. jinkxed myself, dang on it. lol :lolsign: driving = relocation = whoo hoooo! :yeah: peace, cookie

ordered! :2thumbs: peace, cookie

yea, I would love 2 see them work together too.... peace, cookie

i know man. time FLIES!!!!!!!!! dang. peace, cookie

have to say that i totally agree. I remember all of us, talking about his last Oscar nomination, and we had so much positive energy flyin around, and confidence in him getting one, I was so dissapointed when he didnt... but i know his day is coming... haha. and, i just hope he gets Jada a HUGE football helmet, cuz i know she's gonna be happy! haha some of the newer fans may not understand what i mean by the helmet...well. when he was nominated b4, she was jumpin around and tore that head up..! haha :lolsign: :lolsign: peace, cookie

LOL Good point. never heard anyone put it like that b4... haha peace, cookie

half of that's covered.. thX.... Timboat turned me on to Talib Kweli a minute ago, so im definately gonna hafta invest ... he's usually on point with my taste in musik. lol :2thumbs: peace, cookie

I just posted in another thread that Imma buy the cd in a few minutes at cdbaby.com. Thats a rediculous price for 25 tracks and still less than 10 bucks. You can't beat that! I skimmed through the entire cd, and I really like it, and wanna be able to listen more closer to the lyrics, to get that feel the way Timboat was describing and talkin bout it . haha. I enjoyed watching the video a coupla tymes too... He seems like a real sweet guy, and after talkin to him a bit,... how can I not support a young brotha with so much talent ? Got my support!!! :2thumbs: peace, cookie

ok thx guys. Im gonna order a couple of cds offline, or just go to the mall. In a few minutes, Im ordering Kel Spencer's cd on cdbaby.com for less than 10 bucks! I got LOADS of cds to listen 2, but I just want some fresh good music to start out with..specially with taking a long scenic route.. awww.. yall ..dont miss me 2 much. hehe :wiggle: keep the suggestions coming ! peace, cookie

I missed it. I meant to watch it, but i was online ALL day and evening writing and editing some stuff... peace, cookie

LOL. yea,... and I wander how many ppl chose "3cookies" over 3 cookies and a glass of milk. LMAO :lolsign: peace, "3cookies" haha