MacDonald, 31 appeared in 65 games for the NHL’s Tampa Bay Lightning last season, notching 11 points (2-9-11) and 16 penalty minutes. He also skated in seven games for the AHL’s Norfolk Admirals and tallied 11 points (3-8-11) and eight penalty minutes.

In all, MacDonald has appeared in 225 combined NHL games with Carolina, Florida, Boston, Calgary, Chicago and Tampa Bay, netting 10 goals and 23 assists for 33 points and 91 penalty minutes.

The 6-1, 202-pound MacDonald has also skated in 320 combined AHL games with New Haven, Lowell, San Antonio, Omaha, and Norfolk, collecting 79 goals and 143 assists for 222 points and 394 penalty minutes.

MacKenzie, 27, appeared in 62 games for the Crunch last season, tying for the team high with 25 goals while ranking fourth with 49 points and adding 46 penalty minutes. He also skated in 17 games with Columbus last year, notching two goals and eight penalty minutes.

Prior to the 2007-08 campaign, MacKenzie spent six seasons in the Atlanta Thrashers organization and appeared in 28 NHL games, picking up two assists. He played in 377 career games with the Chicago Wolves, Atlanta’s AHL affiliate, racking up 184 points (83-101-184) and 441 penalty minutes. He won a Calder Cup championship as a member of the Wolves in 2002.

A native of Sudbury, Ontario, MacKenzie was originally drafted by Atlanta in 1999.

Penguins sign Cooke to two-year deal
Blue Jackets add forward Kelly, re-sign two others

Anyways looking forward to meet evry1 here and eager to start this semester on a good note.(i.e. go to the first class early....I ve been late for  the first class for the past two semesters and they have been a disaster w.r.t results) A lot of work is to be done this sem.....AOL courses,MGL,etc......

Bye,cya

jai Gurudev!

Want to see the best gun in the game? Then click the above picture to make it bigger! :-) So after slowly making progress through the game since Christmas, I finally beat the game. Since I picked up Orange Box, Episode 1 and 2 are soon to follow on the game beatin' schedule. After playing through this game, I really must say it easily lives up to all the high ratings it received. Even today after playing beautiful games like Gears of War, this game still looks and plays great on any decent PC out there.

Let's take a look back, shall we? This game was officially released on November 16, 2004. (Almost four years ago already!) Then the Xbox 360 came out in 2005 around the same time Half-Life 2 did. The important difference? HL2 was out on the PC looking great a whole year before the 360 came out. While I do own a Xbox 360, it's always good to look back sometimes and see how much better the PC was and always will be. If you can afford the upgrades that is...

I managed to get up and ready for my workout. It wasn't an "I don't feel like it," just an "I need more sleep." Either way, I function really well on little sleep, so it really wasn't an issue.

This workout is by far the most ridiculous to me (So far. I've watched some of the other workouts and I know there is more craziness to come). Just all of the one-legged work is so difficult. I know I'll be able to do it better and better as time goes on, but it is such a great challenge to get through these workouts.

And on the pull ups, I've been using the advice of using a chair to assist me so I can get extra reps done, but today I just felt ready to go when doing them. I don't know what it was, but I churned out more than usual, even though it was chair-assisted. It just felt better than it has ever felt before. I doubt it was doing X Stretch though, as there really wasn't any back-focused stretches in it.

Lunch was a whey protein shake and a bag of Tuna, and a ham kolache that was quite a treat. Dinner was a homemade pizza on whole wheat crust.

I just wonder...what friendship means to some people, per example french people...or turkish, or romanian...I guess that is not the nationality that define us, but our charachter, our personality and our good or bad behavior. I will write more later, going to buy some bloody food, here is not all inclusive...:D

But, I got some awesome news.  First of all, there is internet here at work!  Heck yeah!!  Second of all, tonight, I will be going down to the UPS hub and picking up my DSL modem.  We've made the switch to DSL to see if it might just be a little cheaper.  And because Jose now owes the cable company a ginormous bill on which he set up payment arrangements.  :)

The job is... well, a job.  It's just like any other customer service job.  The workplace environment is amazing, though.  Its a very small company that is sooo relaxed.  The calls come in at a slow but steady pace.  The dress code is no pajamas and no shorts.  No corporate policies.  You do as you want as long as the customer is happy and taken care of in the mean time.

Niiiice.  :)

sporty little bean can really smack a ball!  in between flipping her hair and adjusting her bathing suit.  a girl's gotta look good!

Duitse overall.

German overalls.

Our inflation rate is skyrocketing upwards.  But Pak Lah would say that our economy is growing.  I was having dinner with a sales manager from a golf club here at Klang Valley.  He said since the increase in petrol prices, membership has almost come to a stagnant growth.  The only business that seems to be booming is the NGV installer industry.  The rest of us are suffering.  But ask Pak Lah or Najib and they will tell you that our economy is fine, and there is nothing to worry about.

You know what this really reflect besides knowing that our present government is in deep denial?

That our leaders do not know us.  They do not know our lifestyles.  They do not know why we claim to "suffer".  They do not understand PROFESSIONAL and WORLD-WIDE ACCEPTED GENERAL economic theories.  They have their own version of economic theories as we all know.  They live in a world where everything is in abundance for them and lacking for us.

When I read how Anwar was treated at the cell this morning, I am filled with anger.  Especially when I read about his previous surgery and how it affected his back, I was angry that such a great hero who fights for the needs of these policemen and their families well-fair, is subjected to a hardcore criminal-like treatment.  Once again, this is a display of the famous abuse of power by the Malaysian police.  I am often abused by them too.  Especially at Jalan Sri Hartamas.  **hint hint:  do not speed and do not talk on the phone when you drive along this road.  They pound you like a roaring lion!**

I am angry when justice is ridiculed at its face with a high possibility of tampered evidence.  I am upset that our judicial and justice system is at the hands of those who has a tainted and black personality and a compromised conscience.  I am disappointed that truth is not fully upheld in a country where religion is of utmost importance.

Come 16 September 2008, may victory be the rakyat's!

- Link#1

Leave a comment please!

Story of my life..

Actually I do not talk about my photographs . May be some lyrics and a nice and plane title do just fine. But this time i just feel like talking blah blah.. I took this picture last Friday. And from that evening i am having a stupid fever. And now Its Sunday evening. For last two days i couldn't go to MED or anywhere else. And with the NET connection was cut off too. So detached from the world i was stuck in a dead lock.But now I'm back..

Candy!

Originally uploaded by CleverGirlBek

Cufflinks! Not really edible...Well, unless you are a vintage lucite and sterling silver chomping creature, I guess...

Anyway... New pieces being added over the next few days and a few old favorites revisited....

Hope everyone is well!
Giant hugs!
B

p.s. MRI came back "unchanged" since my last one- phew....good news... Of course that just means that the docs may have only been looking at my old MRI... But today I am feeling a little better and only when I move a certain way does it really kick up... So hopefully tomorrow I will feel even better....

So WOW! Today is July 18th, my first day of sophomore year. It, to be honest, was a total nightmare. I mean, who knew the arrival of maybe 150 more kids could make a place feel so alien? I have some major problems with a lot of the new kids, but I'll get into that in a minute. 

So, while Red and I were on our lovely summer vacation...the site still has no domain name, and I am remaining adamant about this. Maybe someone would like to contribute and donate, and maybe pay the $8.96 or however much it is a month to have a domain name?? If so, contact me at lilylethalblog@yahoo.com. Oh, and if for some strange reason, anywhere in your contacts, if it says Bomquisha La'Trell is who you're emailing...please, pay no attention whatsoever. I promise I didn't steal her identity...I dunno if that's even a real person. That's just the name I made up for Yahoo!, because I've used Lily Lethal before. XD

Alright, so! Red and I are officially back, and this site is just as messy as before. So you know what I'm thinking about doing? I'm thinking of maybe...i don't even know what I was thinking. Its nearly two o'clock in the morning, I'm exhausted. 

You know what?

Since I can't even THINK straight right now, I'm just going to go. I promise I'll be back on tomorrow to tell you EVERYTHING.

Ya dig?

A'ight.

PEACE.

<3, LL.

Today while I was doing my workout and sweating like a pig I was thinking about....

Cheesecake.

Yeah folks...I'm lifting weights and thinking about Cheesecake. It was quite distracting.

"One..mmm cheesecake...Two...with strawberries...three..wonder how it will taste being made with cottage cheese..Four..who cares? It's cheesecake!! "

I'm making a Cheesecake out of the Eating For Life cookbook today. I've had the ingredients for about a week now but I've been afraid to make it because I was scared I would eat the entire cheesecake in one day. Now I know that there's not much danger of that so I'm going to go ahead and make it.

Instead of using fresh strawberries I'm planning on making a strawberry glaze for the top out of Sugar Free Strawberry preserves, either that or marbling some of the preserves into the cheesecake. Produce is so expensive and it was cheaper to get a jar of organic all fruit preserves than to buy fresh strawberries. ( What can I say I'm cheap!)

I should also mention here that today I did ANOTHER C25K run. I know I just did one yesterday and shouldn't have done another today..especially since I was scheduled for another tomorrow but I just had to see if I could do it two days in a row. (Which I could but I'm sure I'll pay for it tomorrow.)

One of the things I've noticed about running on the treadmill is that my calves and shins HURT during the running part of the intervals. Not sure why that is or what I can do about it but it kinda bothers me just the same. Especially since the running intervals are only a minute long and destined to get longer as I go through the program.

I'm wondering if I need new shoes, or maybe my form is off or something. I wish I knew someone who ran regularly to ask to watch me run to see if I'm doing something wrong.

I'm thinking it could be that I'm just so new to running that it's SUPPOSED to hurt in the beginning until I get better. Or at least that's what I HOPE it is.

So..Today's workout was good. I ran intervals for 30 minutes, then did my Upper Body Workout. I hit my tens on my biceps, shoulders, and triceps today, which is a FIRST for me.

Anyways. Here's the Cheesecake Recipe I'm making today. Enjoy.

Eating For Life Strawberry Cheesecake:

Servings: 8

Prep Time: 3 Hours

Ingredients:

1 Cup lowfat cottage cheese

1 Tablespoon Vanilla extract

3 Tablespoons Splenda Granular

12 oz. Fat Free Cream Cheese, Softened at room temperature

1 Cup egg beaters

1 Ready Crust Reduced Fat Graham Cracker Crust

1/2 Cup Fat Free Sour Cream

2 Tbsp. Splenda

1 Cup Fresh Strawberries

Directions:

1.  Preheat oven to 350 degrees.

2. Spoon cottage cheese into a blender and blend until smooth, about 30 seconds. Add vanilla extract and splenda; blend for about 15 more seconds.

3. Add the softened cream cheese and blend for about 30 seconds, scraping down the sides as needed. While blending, gradually add the egg beaters and continue to blend until smooth, about 45 seconds.

4. Pour cheese filling into ready crust and bake until set, about 35 minutes.

5. Remove Cheesecake from oven and cool about 15 minutes. Then cover and refrigerate at least two hours.

6. Prior to serving, in a small mixing bowl combine sour cream and sugar substitute.

7. Slice cheesecake into 8 portions and top each with sliced strawberries and a dollop of the sour cream mixture.  Serve and Enjoy!

Logs Logs Logs

Originally uploaded by CleverGirlBek

Like to see my new vintage glass with the reflect-o-matic sterling silver treatment...Glows....

Trying to upload photos and descriptions for a few new pieces....

Anyway, I may be blogging more in the next few days... I have been stuck in bed for the most part all week. While it sucks that baldguy lost his job and our unemployment rate here is pretty miserable, it was good timing as he is keeping after boyo and fetching me provisions.

Something is very wrong in my back and I am trying to figure it out...
I had a big bad emergency spine surgery 12 years ago and the pain is near there.... I fear another infection or that perhaps the vertebrae are finally squashing some nerve... Anyway. It really freaking hurts.

But, I can stand still and type and I feel ok, for the most part....And I'm not a wuss. I have had pain every day for 12 years. But dull, achy pain is one thing, feeling like someone is chiseling into your spine and ribs (on just one side, thankfully) is another.

So here I am...

Had an hour and 15 minute long MRI this morning but won't know anything until they decide to call me. Medicine is so lax down here it's ridiculous, so I'm not holding my breath for an answer. When I had the parathyroid tumor two years ago the docs suggested we use a "wait and see" approach. I wound up doing a boat load of research and demanded the scan to see what was going on and then I found my own surgeon to schedule the surgery(Dr. Norman's Parathyroid Clinic in Tampa- amazing surgeon...). Wait and see. Those things don't just disappear- they are there and they cause problems until they are removed or you die from the freaking side effects (heart issues, digestive issues, liver issues...yikes!)... So I'm none too confident about my medical care here...If whatever this weird back thing is needs anything more invasive than an alcohol swab I'm heading north for a spell.  If this is another bone infection, I'm worried.  Last time they didn't find it until I was in ICU, on all sorts of apparatus, in a coma.  No more comas for me, thank you very much.  One was more than enough! I have to be here for my little guy.

Anyway. Here I am....Trying to stay as still as possible while my brain wants to run around doing a happy dance because the new issue of BUST magazine is coming out next week and woohoo! one of my pieces is in the Etsy co-op ad. Yay! So buy a copy and check out all of the shops.

Ok. Going to grab some tea and go be as still as a rock in front of the TV.

Sorry for the kvetching. I'm in a good mood really I am!

Hugs, albeit very gently frame-y ones, all around...
xo
b

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.

As I said somewhere else, this comment is rubbish.. and one sided, and as expected coming from groups and people that fanatically support UMNO. But it was fun to read as it shows how dumb can people (i.e. proponents) of KPMU can become when it comes to Anwar Ibrahim...

Well... enough of that...

Why not watch four pictures... the first one:

Picture Credits: Salute @ Ragalahari

Isn't she beautiful? She is Nayantara... but some spell her name as Nayanatara...

Picture Credits: Salute @ Ragalahari

Another picture of her, a close up from the side... well... there is a lovely side view of the breast and the armpit skin is also showing... (a bit only...)

But I suppose some people may not prefer those...

Some may prefer the backside...

Picture Credits: Salute @ Ragalahari

Mmm... I suppose those people running like backside a lot... when they are so fixated with the words of al-juburi, liwat and such..

Note: for non-Malaysian readers, al-juburi is a derivative from literally the 'anal'. The per-fix 'al' denotes someone who prefers to have anal sex. The word 'liwat' means sodom. These words are commonly used by proponents of KPMU  and also by the pprime movers of mykmu.

Ahh...enough about that.. if you want to watch more interesting pics, go here Salute @ Ragalahari.

I think why not have another back-side pic of Nayantara... this time from the movie Dubai Seenu

Picture Credits: Nayantara @ Ragalahari

Enjoy !!!

___________________________________________________________________________

All picture credits to Ragalahari