The Blog Has Moved (Again!)

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I’m switching things up. I’ve created a new site ( to serve as a hub for Twitter, Instagram, and other social media and projects.

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Newsletter Design

This is a newsletter I concepted and designed for Twinlab while I worked in their marketing department. They never ended up going with a newsletter, but either way I’m still proud of this one, especially since I’m not a designer and did the whole thing in Photoshop from top to bottom.

The colors look really saturated after uploading for some reason.

The idea was to promote the brand, and as with any successful newsletter, I really wanted it to have value in itself. I felt that a Trainer Tip from Twinlab athlete Tim Taylor would be a good way to accomplish that, plus an Exercise of the Month feature that would encourage readers to try a new exercise each month. The three stories at the top are obviously a little heavy on cycling, although to be honest that’s really all we had going for us at the time. I wrote all three of those stories too.

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Athlete, Soldier, Officer, Bodyguard

When you think of Ray Lewis, you don’t think of bodyguards. After all, what protection could anyone possibly offer the 12-time Pro Bowl-er that he couldn’t provide himself? But if you were pressed to choose someone to fill the role of protector of the most feared man in football, he would have to be the absolute best. I’m talking about a real warrior. An American hero. I’m talking about Larry Armwood.

If you’ve never heard the name before, it’s okay. Until late 2003, neither had most people. That is, until the staff sergeant and three-war veteran returned to American soil from Iraq, ending a military career marked by headline-defining missions that we can’t even repeat here. Upon his return to the United States, Armwood, who spent his time in between military tours working as a detective for the Baltimore Police Department, received a hero’s welcome – a fitting end to a military career including terms in the Gulf War, Afghanistan and Iraq. When he arrived, there was a big press conference in Baltimore with all the major TV networks, and the world was watching. Among those glued to their TV screens was Ray Lewis.

“I heard that Ray had been watching me on TV and wanted to know my story,” Armwood recalls. “I gave my number to one of the personnel who was working with him and we sat down and talked. And that’s how it all started.”

Today, with three wars and fifteen years as a Baltimore police officer behind him, Armwood is Lewis’ right-hand man.

“We get along like brothers,” Armwood says. “We found a connection once we got to know each other and we have a lot in common as far as how we were raised and some of the difficult things that we’ve been through.”

But if you’re going to be spending that much time with Ray Lewis, you’d better to be ready to work. The two work out together every day, along with Lewis’ trainer Monte Sanders, and the ever-changing workouts are basic but grueling. On some days they’ll break it down into three phases. Phase one could be a dumbbell workout starting with the incline bench press. Grabbing a dumbbell in each hand – Lewis takes the 80s while Armwood goes for 50s – they take turns doing sets, increasing the weight in each hand after every set as the reps decrease. From there, it’s on to the flat bench, followed by shrugs and eventually squats, all without rest, following the same pattern.

Phase two is a core workout and involves a sort of card game that Lewis has apparently been playing since he was a boy. “[Ray] will scramble the cards out on the floor and when you pick a card you flip it over,” Armwood explains. “Jokers are 25, the big joker is 50 and the face cards are 20. Everything else is whatever the card value is.” The numbers refer to reps, and after a core exercise has been chosen for that day, three decks of cards are scattered on the floor and the games begin.

“The workouts are not designed for you to complete 100%,” Armwood says. “Ray designs these workouts to muscle failure. And to him, pain is just pain. It’s something you can get through.”

The final phase, usually a timed exercise, depends on the muscle groups worked in the previous two phases, but typically centers on either speed or endurance. One option is a drill Armwood calls “online/offline,” where the idea is to quickly step both feet, one and then the other, onto a thin line on the floor, and then off again, over and over for three minutes. Another option is jumping jacks – usually reserved for days geared towards legs – which serve as a sort of cool-down.

Muscle confusion is the name of the game, and it’s workouts like these that prepare Armwood – still an active police officer – for the toughest days on the job.

“I recently got in a foot pursuit after a guy that assaulted a young girl and then took off running,” he recalls. “I took off after him not realizing he was armed. When I grabbed him, I tackled him to the ground and then flipped him over and put handcuffs on him. When I patted him down, I realized that he had a .45 automatic loaded in his pocket, but he simply couldn’t get it out fast enough because I was just too quick for him. When you’re apprehending someone and there’s a struggle it’s like muscle memory. You automatically go back to your muscles. It’s no more than a hand grip when you grab someone but you’re used to having those dumbbells in your hands and squeezing them tight. So when you go to grab someone by the wrist, and you’ve done that kind of training, it’s real simple.”

And that’s not the only benefit of training with Ray Lewis. Earlier this year, Armwood, who started playing semi-pro football in his free time, decided to crank his workout schedule up to par with that of Lewis.

“We started out before Power Fuel® was launched and then began using it after the first week,” he explains. “Ray works out about four to five times a day with a two-hour break in between. In the beginning I started with about two workouts a day until I got up to five, all over the course of a month. I believe it was because of the edge that Power Fuel® gave me.”

Armwood, now technically Lewis’ head of staff, continues to serve as the football star’s primary security, attending games, signings and, of course, daily workouts. You may have even met him if you’ve attended any of a number of Twinlab events where Lewis was present. But first and foremost, he’s an officer of the law. And as for his “retired” military career? Well…

“If you asked me whether I would do it again, the answer would be I would do it again, over and over,” he says. “I would be happy to return and do what I do, just so another son or daughter wouldn’t have to do it.”


This story originally appeared on

Graphic by Dean Stattmann

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My First Major PR Achievement

My career shift from journalism to marketing hasn’t been so much of a transition as it has a broadening of my skills and interests. I still write original editorial content; it’s just not the only thing I do anymore.  One of my roles at Twinlab, the company where I currently serve as marketing coordinator,
is public relations – something that I volunteered myself for when I realized that the role essentially didn’t exist. Admittedly, part of my motivation – as a former writer at a New York-based men’s lifestyle magazine – was to regain that sense of living in the now. Or rather, the two-months-from-now.

Earlier this year, Twinlab inked a deal with legendary Baltimore Ravens linebacker Ray Lewis, who you may also know as the face of Twinlab’s new pre-training supplement, Power Fuel. (And if you don’t, I need to work harder!) Back in May, Ray came with us to the Arnold Sports Festival in Columbus, OH, to launch his new product, and I was tasked with planning a media session at the adjoining hotel and inviting select media that could potentially result in coverage of Ray and, hopefully, Twinlab, and, double hopefully, Power Fuel. PR 101.

I had never set up an event like this before, but I had been to many. Granted, all of my experience was from the other side of the fence, but I remembered all the things that made certain events effective and memorable, and I carefully began coordinating the event and reaching out to editors of publications across the country.

Well, ladies and gentlemen (and Mom), today is an awesome day. Not only is it Friday, but it’s also the first time that you can check out a sneak peek of Maximum Fitness’ Sept/Oct issue featuring the legend himself, Ray Lewis, on the cover, along with an eight-page feature (eight!) including explicit mentions of both Twinlab and Power Fuel! I’m totally stoked, and glad I can finally talk about what is now the successful result of weeks of planning, including setting up a photo shoot at Ray’s home in Boca Raton, FL.

Click here for the digital preview, and here for an excerpt from Maximum Fitness Editor-In-Chief Michael DeMedeiros’ interview with Ray.

One of the reasons I’m so happy about this is because I know what it’s like to deal with a company that wants you to write about them. Nearly all of my athlete interviews at Men’s Fitness took place at sponsored events. Chuck Liddell: Reebok. Jimmie Johnson: Samsung. Blake Griffin: Subway. Each and every time this happens, there’s a nagging publicist dead-set on getting you to mention the label attached to the goods. But the reality is that once the interview is done, you don’t owe anyone anything. I’m not saying that I never personally gave credit. I mentioned Subway in my interview with Blake, and I even dedicated a whole blog post to Reebok’s awesome event that allowed me to meet and train with The Iceman and NFL stars DeMarcus Ware and Jerricho Cotchery. Healthy relationships, in my view, are the key to a long and successful career.

Maybe it’s karma. Maybe it’s just knowing how editors (read: people) like to be treated. Either way, it’s score one for Twinlab, and I couldn’t be happier right now.

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Muscle Food: Joe Manganiello

This month,  Muscle and Fitness magazine features Joe Manganiello, the shape-shifting werewolf from HBO’s hit show True Blood, on its cover. Actors are required to alter their physiques for demanding roles all the time, but I think that Joe’s taken things to a new level. I mean, just look at the cover – does that look like an actor, or an athlete? But while his character can change form at will, it took a little more than a full moon to get the actor into this kind of shape. I interviewed Joe for Men’s Fitness to find out exactly what he eats to maintain his prime-time physique…



10 a.m.
— 2 packets of oatmeal with hot water— Protein shake

12:30 p.m.
— 2 roasted chicken breasts
— 1/2 cup of corn
— 1 sweet potato

2 p.m.
—Protein shake mixed with a banana and creatine

4:30 p.m.
— 4-6 oz steak
— 1/2 cup of carrots or asparagus
— Large salad with vinaigrette dressing

9 p.m.
—1 chicken breast
— 1/2 cup of green beans

9 a.m.
— Pure Protein Bar
— Muscle Milk Light

12 p.m.
— Detour Bar

2:30 p.m.
— Tri Tip
— Tilapia Fillet
— Baked Cauliflower
— Green Beans
— Salad with (Balsamic dressing)

4 p.m.
— Almonds

7 p.m.
— 2 original (roasted) boneless chicken breasts
— side of corn
— side of mushrooms

10 p.m.
— Isopure 40g protein drink

9 a.m.
— 2 packs of plain oatmeal with water
— 50g whey protein with water

10:30 a.m.
— almonds

12 p.m.
— egg white omelette
— peppers, ham, turkey, bacon, feta cheese

3 p.m. – 6 p.m.
— SNACKS on set
— apple, buffalo jerky, sugar free chocolate almonds

7 p.m.
— 2 pork chops
— broccoli
— squash
— mushrooms

10 p.m.
— 50g whey protein with water

9 a.m.
— 50g whey protein with water
— 1 pure protein bar

11 a.m.
— 2 original (roasted) boneless chicken breasts
— side of corn
— side of broccoli

1 p.m.
— 2 plates of chipped ham
— 4 sausages with marinara sauce

2:30 p.m.
— tri tip beef

5 p.m.
— SNACKS on set
— 3 apples
— 50g whey protein with water

10 p.m.
— Mahi Mahi fillet
— spinach
— house salad (balsamic dressing)

— 50g whey protein with water
— almonds

9 a.m.
— egg whites
— bacon
— papaya

10 a.m. – 2 p.m.
— SNACKS on set
— bacon, apple, pineapple

2 p.m.
— 2 chicken breasts
— 2 slices of tri tip beef
— cauliflower
— broccoli

5 p.m.
— salad
— chicken, bacon, corn, carrots, feta (balsamic dressing)

5:30 p.m. – 10 p.m.
— SNACKS on set
— handful of sugar free chocolate almonds, asian pear, peanuts, jerky, corn nuts

11:30 p.m.
— Salmon steak
— salad with mango, walnuts, (balsamic dressing)
— green beans

— 50g whey protein

8:30 a.m.
— 4 eggs and bacon
— an apple

2 p.m.
— 2 “Truffle Burgers” with cheese and buns
— half order of “cheese tots”
— half order of onion rings

4:30 p.m.
— package of “Sour Patch Kids” at the movie theatre

8 p.m.
— mackerel sashimi, toro sashimi, clam sashimi
— green salad with ginger dressing

10 p.m.
— 2 apples

9 a.m.
— 50g whey protein with water

9:30 a.m.
— 4 eggs and bacon

12 p.m.
— 2 chicken breasts
— salad with balsamic dressing
— almonds

2:15 p.m.
— 2 Atkins bars + 1 think thin bar (on set)

4:30 p.m.
— 2 buffalo burgers (no bun)
— salad

9 p.m.
— Mahi Mahi
— spinach

This story originally appeared on

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Boxing Training: What To Expect

Some of my friends have recently started taking up boxing. This has got me thinking about my own experience with boxing training. Last year, writing for Men’s Fitness, I set off on a mission to write a first-person boxing story. Long story short, the facility where I was training decided that a feature in a national magazine wasn’t in their interest, and my (free, private) lessons were cut. Regardless, I blogged about each class, and was able to share all the details of my training. In my short time at the gym I realized that boxing training was very different from what I had expected, and it really opened up my eyes to the world of functional fitness (My trainer would joke about how I looked like an athlete but couldn’t balance my own body weight… Hard to argue with that when you can’t stand still on a balance board). I’ve put links to my training blog posts below. If you’re interested in boxing, or are curious about what a typical training session looks like, check them out.

Entry 1

Entry 2

Entry 3

Entry 4

And no, the irony of the last entry’s title was not lost on me.

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Interview with Ray Lewis

I interviewed Ray Lewis exclusively for Twinlab at the 2011 Arnold Sports Festival in Columbus, OH. This interview originally appeared on on 5/16/2011.

TL: What’s the one track you can always count on to get you amped in the gym?

RL: If I need to crank it I’m definitely going to go with In The Air Tonight by Phil Collins. And it’s not even just the drum solo! It’s more about the message and the way you use it. Ever since I was a child that song has always stuck with me. That’s one of them. It can be slow or it can be fast. I’m more of a mind person in the weight room. I just like to go. Whatever my beats are, they have to be able to keep up with me.

TL: You are known for your motivational locker room speeches. What are some of the things that you tell your team to get them fired up before a game?

RL: Most of the time what I share is real life experiences. The game will fade. We won’t keep up with the game. But what we go through as men will last a lifetime. Sometimes, when you’re in the course of the season, the next game is just the next game. But when you’re facing a team like the defending champs, that’s where you set your bar. And if they’re in our house, well, that is a totally different thought process. All of that combines in the moment. Everything heats up and here we go! My messages are different because they’re never rehearsed. They’re born in the moment.

TL: What’s the most valuable lesson that football has taught you?

RL: That teamwork is everything. There’s no “I” on the football field. We have a total commitment to each other when we’re out there. There is no doubt. It doesn’t matter. The wins and losses of the game don’t resonate with us. What resonates with us is “how much effort would you give for the man next to you.” So when we turn on the film, we’re saying, “Hey, he out-ran you to the ball,” and not, “Oh, you made a mistake!” You’re going to make mistakes. But we’re talking about effort.

TL: How do you feel about partnering up with Twinlab for your signature pre-workout intensity supplement, Power Fuel®?

RL: I just think it’s what was needed. Everyone is looking for that edge, whether it’s for gameday or for practice. And you have all these different products, but what really helps and what really works? I think people will react well to Power Fuel. There’s that old-school relationship saying, “We’ve always been with each other and we’ll always be with each other.” That’s what Twinlab and Ray Lewis is. So I think that when people see it – people who understand Twinlab and understand the longevity of my career – they’ll see that it meshes.

TL: What, in your opinion, has allowed you to enjoy such a long, successful career?

RL: It’s training, it’s diet, and it’s understanding the business better than the coach understands the business. That’s the meat of it. But the root of it is that I’ve never stopped loving the game since day one. If it were a job to me it would be very hard for me to get up in the morning. And why leave something that you can never come back to? Realistically, whether you accept it or not, you only get one wave in this journey. Run at it as hard as you can.

TL: What is your opinion on great players who wind their careers down by hopping from team to team all the way to retirement?

RL: I’ve always chased the game for a legacy. I’ve never chased the game for anything else. A championship is a team goal, not an individual goal. So when that day finally comes, it comes, but to go up and down like that, man, I love the game too much to do that. I’ve been playing in the league for 15 years now, and I’ve seen some of the greatest players get traded away and go to other teams and it’s just something that I could never see myself doing. I could never see myself putting on another color jersey.

TL: How has understanding your diet helped you achieve peak performance?

RL: I always look at it like a car. If you want your car to run properly, you’re going to give it the proper check-ups. You’re going to put the right gas in it. You’re going to check the heating system. You’re going to check the fuel line. And it’s the same thing with your body. What are you going to put in your car to keep it going? That’s what I try to tell young kids. I don’t care if you’re 12, 13 or 15 years younger than me; if you come to compete against me on game day, and you just came off a cheeseburger the night before, there’s no way you can whoop me. The only thing you can do is survive for a short time.

TL: What is your training philosophy?

RL: I deal with a lot of muscle confusion. In eleven years I have never done the same workout twice. I don’t train for sports. I’ve never trained for sports. I train for life, and sport is just a part of that. So when I start training, that’s lifestyle training and that’s why I go through so many things, whether it’s yoga, kickboxing, wrestling or swimming. June and July is when I do specified football drills. I go back to catching the ball a lot. I go back to the footwork drills. I get more technical. But when I train, there’s nothing that I leave out. I do it all.

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Amazing Races

By Dean Stattmann

Most people are content with regular workouts and the occasional run or bike ride. Maybe even a marathon or triathlon for some. But for others, that simply isn’t enough. It has to be an adventure. There needs to be a chance of failure. It’s got to be epic. Luckily, there are races out there that fit this description. So if you’re looking for a challenge, along with some serious bragging rights, read on for five of the most hardcore fitness challenges in the world.


Norseman Xtreme Triathlon

The description of this race alone will instantly scare off anyone less than half-serious about attempting it. “You will probably be cold, you will hate the hills, sometimes you will feel lonely and you will probably experience being unusually emotional during the weekend,” reads the Race Info section of the official Norseman website. “If you do the race, you will probably tell your friends afterwards that Norseman was more beautiful, demanding, personal, frightening and to reach the finish line was a greater victory and joy than any other race you have ever done.”

Winding through some of the most beautiful terrain Norway has to offer, the Norseman’s breathtaking course spans the distance of a typical Ironman triathlon – 2.4-mile swim, 112-mile bike, 26.2-mile run. But that’s where the similarities between the two end. The Norseman is the world’s northernmost triathlon – taking place at the same latitude as Anchorage, AK – and ascends 16,404 feet, finishing at Mt. Gaustatoppen, 6,070 feet above sea level. Water temperature normally sits at around 60 degrees and air temperature ranges from 43 to 82 degrees. The race is limited to 240 competitors, about 160 of which typically finish at the top of the mountain before the remaining competitors are allowed to finish at a lower plateau.

And what’s the prize for finishing the self-proclaimed ”world’s toughest long-distance triathlon?” Nothing. Unless you count the free T-shirt. But that’s not why you race the Norseman.


The Empire Run Up

If you’re looking for the fastest way to the top, you’ll find the answer in New York City. Each February, hundreds of athletes crowd into the lobby of the Empire State Building for the annual Empire Run Up, a 1,250-foot vertical race to the top of the city’s tallest, most iconic skyscraper.

The average competitor takes between 17 and 20 minutes to sprint up the building’s 86 flights of stairs – a trip that typically takes less than a minute by elevator – to the observation deck, where finishers are greeted by a sweeping view of New York City.

The event has grown in popularity since 1978’s inaugural Run Up, won by Gary Muhrcke – also the winner of the inaugural New York City Marathon in 1970 – with a time of 12:33, and racers continue to scramble to beat event records that have been set over the years. Paul Crake of Australia set the current men’s record of 9:33 in 2003, while Andrea Mayr of Austria set the women’s record of 11:23 in 2006.

The current champion, Germany’s Thomas Dold, took the 2010 title to mark his fifth consecutive victory at the event. Think you can dethrone him? Step up!


Antarctic 100k Ultra Race

Most people will never complete a 100k in their lifetime, let alone trek to the South Pole to go the distance on ice against glacial winds. Then again, endurance athletes aren’t “most people.” And if the prospect of “The World’s Coldest 100” sounds appealing, then neither are you.

The Antarctic 100k Ultra Race begins in Punta Arenas, Chile, where competitors board a flight to the Union Glacier Camp in the interior of the Antarctic. It’s an eight-day experience in total, with five of those days spent in transit – a hefty commute, but the only option for those looking to complete a 100k on the continent.

On race day, competitors line up at the foot of the Ellsworth Mountains, 3,000 feet above sea level and just a few hundred miles from the South Pole. From there on, it’s 62.1 icy miles beneath a sun that never sets. Surrounded by ice, snow, mountains and some more ice and snow, competitors must endure an average wind chill temperature of -4 degrees with winds blowing consistently between 11 and 18 miles per hour.

It goes without saying that there won’t be crowds cheering you on, but just in case you were getting your hopes up about hurdling a penguin along the way, sadly the little guys don’t live this far south. It’s just you. And the ice.


Tough Mudder

A pain-free race is usually a sign of good preparation. But when you’re racing the Tough Mudder, no matter how hard you’ve trained, it’s going to hurt.

According to its official website, the Tough Mudder was born out of the need for “an event in America that tests toughness, fitness, strength, stamina and mental grit all in one place and all in one day.” Rest assured, that need has now been addressed.

With locations all over the country, and even some international events scheduled for 2012, the Tough Mudder attracts tough guys (and girls) in the thousands to its notoriously muddy courses that can span anywhere between seven and ten miles long and typically serve up around 20 obstacles. If these specs don’t seem all that specific, it’s because no two Mudders are exactly alike, and each event even comes with its own dreaded “mystery obstacles,” which are kept secret until race day.

So what makes the Mudder tougher than, say, a marathon? Sub-zero underwater tunnels, flaming bales of hay, 10,000-volt live wires and butter-greased monkey bars are just a few ways to answer that question. In fact, the Mudder is so extreme that it doesn’t even consider itself a race, but rather a challenge, and finish times aren’t recorded.

“At Tough Mudder, we want to test your all-around mettle, not just your ability to run in a straight line, on your own, for hours on end, getting bored out of your mind,” the site explains. Simply put, “fair weather runners should stay at home.”


Great Divide Race

After years of riding and months of dedicated training, you’re finally ready to take on the Great Divide Race, a solo adventure along the Continental Divide. You’ve taken three weeks off work. Your bike’s been serviced. Your gear is packed. You’re about to set out on the biggest adventure of your life.

Sprawled out over 2,490 majestic miles, the Great Divide Race is longer than the Tour de France. It’s a straight shot from Canada to Mexico, running through Montana, Idaho, Wyoming, Colorado and New Mexico, and serves up over 200,000 feet of climbing along the way.

The key word is solo. As the name suggests, the Great Divide Race is a race, but think of it more as a self-initiated trip. Riders are entirely responsible for all of their own food, drink, lodging and supplies. Accepting help from friends along the way is forbidden, a single cell phone call equals instant disqualification and don’t even think about bringing your GPS.

Previously, the route has been completed in as few as 15 days, and it’s a good idea to plan as much of your daily mileage beforehand as possible. Once you hit the road, your brain will be in no mood for math.

In reality, the organizers don’t really ‘organize’ very much other than a set of rules, a suggested start date and a listing of results. The rest is up to you, from finding a flat patch of ground on which to lay your sleeping bag at night to restocking food supplies in small towns along the way. It all depends on how real you want to make it. Either way, there’s no free T-shirt at the finish

Photo: Flickr: The Library of Congress
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Gym Jams


Whether you’re the type of person who won’t step into the gym without headphones, or you just enjoy a powerful motivational track before a workout, you’ll probably agree that the right music can be the difference between a good workout and a great one. Check out my top three tunes for each phase of your workout. No matter what your style – rock, hip-hop or electronic – I’ve got you covered. Some are new. Some are classics. All are awesome.



“Cochise” – Audioslave

“Ecstacy of Gold” – Metallica

“Into the Water” – Dethklok


“When They Come For Me” – Linkin Park

“Everybody Down” – Nonpoint

“Duality” – Slipknot


“Wolf Like Me” – TV on the Radio

“Elevation” – U2

“The Rat” – The Walkmen


“Rain Wizard” – Black Stone Cherry

“Rooster” – Alice in Chains

“We Live No More” – Black Label Society



“No Can Do” – Tech N9ne

“A Milli” – Lil Wayne

“Get Up” – 50 Cent 


“The Second Coming” – Juelz Santana

“Can’t Be Touched” – Roy Jones

“On to the Next One” – Jay-Z


“Run” – Gnarls Barkley

“Little Weapon” – Lupe Fiasco

“Till I Collapse” – Eminem


“Hell of a Life” – Kanye West

“What You Know” – T.I.

“Forever” – Drake



“Genesis” – Justice

“Imagine” – Armin Van Buuren

“Moar Ghosts n Stuff” – Deadmau5


“Bonkers” – Dizzee Rascal

“I’m in the House” – Steve Aoki

“E-Talking” – Soulwax


“Insomnia” – Faithless

“Kill Everybody” – Skrillex

“Hello Meow” – Squarepusher


“Harder, Better, Faster, Stronger” – Daft Punk

“Memories” – David Guetta

“Ratatat” – Lex

Photo: Flickr: alubavin
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