CHEST 12/16/13

Stretch for 10 minutes.

5x12 Front Squats with 135 lbs.
- super set with 5x75 Toe Raises.
- NO REST.

3x12 Dumbbell Press (slight incline) with 70 lbs. dumbbells.
- super set with 3x12 Flies with 40 lbs. dumbbells.
- 90 second rest.

4x10 Flies with 45 lbs. dumbbells.
- super set with 4x10 Log Press with 45 lbs. dumbbells.
- 90 second rest.



If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

BACK AND SHOULDERS 12/14/13

Stretch for 10 minutes.

4x8 Lateral Extensions with 32.5 lbs. dumbbells.
- super set with 4x12 Bent Over Reverse Flies with 32.5 lbs. dumbbells.
- 30 second rest.

3x12 Front Raises with Shoulder Press with 60 lbs. curl bar.
- super set with 3x20 Reverse Cable Flies with 95 lbs.
- 90 second rest.

4x12 Bent Over Row (alternating arms) with 75 lbs.
- super set with 4x20 Face Pulls with 40 lbs.
- 90 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

CHEST 12/12/13

Stretch for 10 minutes.

1x20 Bench Press (shoulder width grip) with 135 lbs.
- 30 second rest.

4x10 Bench Press (shoulder width grip) with 225 lbs.
- 60 second rest.

3x8 Bench Press (close grip) with 185 lbs.
- super set with 3x10 Incline Bench Press with 135 lbs.
- 90 second rest.

4x8 Alternating Arm Dumbbell Press (slight incline) with 70 lbs.
- super set with 4x10 Flies (slight incline) with 35 lbs.
- 90 second rest.

3x12 Seated Cable Flies with 50 lbs.
- super set with 3x8 Seated Incline Cable Press with 50 lbs.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

BACK ROUTINE WITH SHORT REST PERIODS 11/21/13

Stretch for 5 minutes.

5x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.

4x10 Lateral Hammer Strength Pull Downs with 230 lbs.
- super set with 4x to failure Pull Ups.
- 30 second rest.

4x10 Lateral Raises with 30 lbs. dumbbells.
- super set with 4x16 Lat Pull Downs with 115 lbs.
- 30 second rest.

4x16 Front Plate Raises with 45 lbs. plate.
- 30 second rest.

4x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 4x12 Seated Cable Rows with 50 lbs. each hand, alternating arms.
- 30 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

CHEST WORKOUT 11/18/13

Stretch for 5 minutes.

1x20 Bench Press with 135 lbs.
- 60 second rest.

1x12 Bench Press with 225 lbs.
- 60 second rest.

3x6 Bench Press with 315 lbs.
- 60 second rest.

3x5 Iso Lateral Decline Press Machine with 360 lbs.
- 60 second rest.

3x10 Cable Cross Over (high to low) with 100 lbs. each side.
- 60 second rest.

4x8 Dumbbell Press with 100 lbs. dumbbells.
- 60 second rest.

 

4x12 Incline Close Grip Dumbbell Press with 40 lbs. dumbbells.
- super set with 4x12 Flies with 40 lbs. dumbbells.

3x20 Seated Cable Flies with 45 lbs.
- super set with 3x8 Alternating Decline Cable Press with 45 lbs.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

LEG WORKOUT 11/17/13

Stretch for 5 minutes.

1x12 Olympic Style Squat with 135 lbs.
- super set with 50 toe raises.
- 30 second rest.

5x12 Olympic Style Squat with 225 lbs.
- super set with 50 toe raises.
- 30 second rest.

4x20 Narrow Stance Leg Press with 450 lbs.
- 90 second rest.

4x12 Leg Extension (only top 30° with toes flared out) with 50 lbs.
- 30 second rest.

5x12 Glute/Ham Machine
- 30 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

BACK WORKOUT 11/13/13

Stretch for 5 minutes.

1x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.

5x5 Bent Over Rows with 185 lbs. barbell.
- 90 second rest.

4x6 Pull Ups
- super set with 4x16 Seated Rows, alternating arms, with 100 lbs.
- 90 second rest.

5x8 Lat Hammer Pull Down with 270 lbs.
- 90 second rest.

3x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 3x8 Lateral Raises with 27.5 lbs. dumbbells.
- 90 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

GET YOU SOME CHEST! 11/11/13

Stretch for 5 minutes.

1x12 Front Squats with 135 lbs.
- super set with 50 Toe Raises.
- 45 second rest.

5x8 Front Squats with 185 lbs.
- super set with 50 Toe Raises.
- 45 second rest.

1x20 Bench Press with 135 lbs.
- 30 second rest.

4x11 Bench Press with 225 lbs.
- 30 second rest.

3x12 Close Grip Bench Press with 135 lbs.
- super set with 3x8 Wide Grip Bench Press with 135 lbs.
- 45 second rest.

4x10 Incline Log Press Machine with 120 lbs.
- 60 second rest.

4x10 Flies with 45 lbs. dumbbells.
- 30 second rest.

3x12 Cable Cross (low to high) with 30 lbs.
- 30 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

CONDITIONING 10/15/13

Stretch for 5 minutes.

6 sets of Farmer Walks with 175 lbs. in each hand for 200'.
- 60 second rest period.

 

 

 

 

5 sets of Prowlers Suicides with 180 lbs. for 200'.
- 60 second rest period.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

SUPER SET THAT CHEST 10/7/13

Stretch for 5 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- super set with 60 reps of toe raises.
- 90 second rest.

4 sets of Front Squats with 185 lbs. for 8 reps.
- super set with 4 sets of 60 reps of toe raises.
- no rest between squats and toe raises.
- 90 second rest between super sets.

3 sets of Dumbbell Bench Press with 95 lbs. dumbbells for 8 reps.
- super set with 3 sets of Dumbbell Bench Press with 50 lbs. dumbbells for 12 reps.
- super set with 3 sets of Dumbbell Bench Press with 20 lbs. dumbbells for 20 reps.
- no rest between sets.
- 180 second rest between super sets.

3 sets of Dumbbell Bench Press with 95 lbs. dumbbells for 12 reps.
- super set with 3 sets of Flies with 40 lbs. dumbbells for 12 reps.
- no rest between press and flies.
- 60 second rest between super sets.

4 sets of Dips, leaning forward, for 12 reps.
- 30 second rest between sets.

4 sets of Seated Cable Flies with 60 lbs. for 16 reps.
- super set with 3 sets of Seated Cable Press, alternating arms, with 50 lbs. for 12 reps.
- no rest between flies and press.
- 60 second rest between super sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

SUPER SET ARMS 9/23/13

Stretch for 5 minutes.

1 set of Standing Curls with 30 lbs. dumbbells for 12 reps.
- super set with 1 set of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of full extension Preacher Curls with 35 lbs. for 16 reps.
- super set with 4 sets of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls with 60 lbs. curl bar for 12 reps.
- super set with 4 sets of single hand cable Triceps Extensions with 30 lbs. for 16 reps.
- 45 second rest.

4 sets of single arm Sitting Curl, isolated at a 90° angle on inside of knee, with 30 lbs. dumbbells for 12 reps.
- super set with 4 sets of straight bar Triceps Extensions Pull Downs with 70 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls, using both arms at same time on cables, with 25 lbs. for 12 reps.
- super set with 4 sets of bent over Triceps Extensions with 22.5 lbs. dumbbells for 16 reps.
- 45 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

GET THAT CHEST GOOD 9/16/13

Stretch for 5 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- super set with 50 reps of toe raises.
- 90 second rest.

5 sets of Front Squats with 185 lbs. for 8 reps.
- super set with 5 sets of 50 reps of toe raises.
- no rest between squats and toe raises.
- 90 second rest between super sets.

4 sets of Dumbbell Bench Press with 100 lbs. dumbbells for 8 reps.
- super set with 4 sets of Flies with 37.5 lbs. dumbbells for 16 reps.
- no rest between press and flies.
- 120 second rest between super sets.

4 sets of Flies with 50 lbs. for 12 reps.
- super set with 4 sets of Close Grip Dumbbell Press with 35 lbs. dumbbells for 12 reps.
- no rest between flies and press.
- 60 second rest between super sets.

4 sets of Seated Cable Press with 110 lbs. for 12 reps.
- super set with 4 sets of Seated Cable Flies with 60 lbs. for 12 reps.
- no rest between press and flies.
- 60 second rest between super sets.

3 sets of Incline Press with 135 lbs. for 12 reps.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

SUPER SET ARMS WITH SOME CHEST 9/7/13

Stretch for 5 minutes.

1 Set of Incline Bench Press with 55 lbs. dumbbells for 12 reps.
-60 second rest.

 1 Set of Incline Bench Press with 75 lbs. dumbbells for 12 reps.
-60 second rest.

4 Sets of Incline Bench Press with 85 lbs. dumbbells for 12 reps.
-60 second rest.

3 Sets of Bench Press with 100 lbs. dumbbells for 8 reps.
-Super set with Flies with 35 lbs. dumbbells for 16 reps.
-No rest between the exercises, with a 60 second rest between super sets.

3 Sets of Standing Bicep Curls with 50 lbs. dumbbells for 8 reps.
-60 second rest.

4 Sets of Standing Bicep Curls with 40 lbs. dumbbells for 8 reps.
-Super set with Triceps Pull Downs for 12 reps.
-No rest between the exercises, with a 60 second rest between super sets.

 

1 Set of Seated Preacher Curls to 90° with 75 lbs. dumbbell for 12 reps.

-Super set with 1 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

2 Sets of Seated Preacher Curls to 90° with 85 lbs. dumbbell for 12 reps.

-Super set with 2 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

 

 

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

LEG DAY WITH VIDEO OF LEG EXTENSIONS 9/6/13

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 225 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

4 sets of Olympic Style Back Squats with 315 lbs. for 8 reps.
-Super set with 4 sets of 50 toe raises.
- 60 second rest before proceeding to next set.

I know this is not a lot of weight for most of you, but this is the most I have ever squatted.

5 sets of Leg Press Narrow Stance with toes NOT flared out with 540 lbs. for 16 reps.
- 60 second rest.

4 sets of Glute Ham Machine for 12 reps.
- 60 second rest.

5 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
-Super set with 5 sets of Scissor Kicks for 30 reps.
-60 second rest.

Here is a video of the Leg Extensions. You want to use slow, steady, movements all the way though, and focus on flexing your muscles. It is not as much about moving the weight as it is in flexing the muscles.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

8/30/13 LEG DAY!

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 225 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 275 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

4 sets of Olympic Style Back Squats with 315 lbs. for 8 reps.
-Super set with 4 sets of 50 toe raises.
- 60 second rest before proceeding to next set.

5 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
-Super set with 5 sets of Scissor Kicks for 30 reps.
-60 second rest.

5 sets of Leg Press Narrow Stance with toes NOT flared out with 450 lbs. for 20 reps.
- 60 second rest.

4 sets of Glute Ham Machine for 10 reps.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

8/29/13 CONDITIONING

Stretch for 10 minutes.

6 sets of Farmer Walks with 175 lbs. in each hand for 200' each set.
-60 second rest.

10 sets of Prowler Suicides with 180 lbs.
-60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

8/28/13 SUPER SET THIS BACK ROUTINE

I apologize for the delay since my last blog, but I am ready to get this show on the road. In an effort to continue to increase my chest, butt, and abs you will find that I am doing some things a little different. My trainer has absolutely helped me by showing me what is necessary to accomplish these things. I have never had legs like I do now, so I am going to do the same with my chest. Here is what I did today. Please feel free to try these workouts. What works for me may not work for you, but you won't know until you try.

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- Super set with 1 set of Bench Press with 135 lbs. for 12 reps.
- No rest between super set, with a 60 second rest before proceeding.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- Super set with 1 set of Bench Press with 225 lbs. for 12 reps.
- No rest between super set, with a 60 second rest before proceeding.

4 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- Super set with 4 sets of Bench Press with 245 lbs. for 12 reps.
- No rest between super set, with a 60 second rest before proceeding.

4 sets of Wide Grip Pull Ups for 12 reps.
- Super set with 4 sets of Close Grip Bench Press with 175 lbs. for 12 reps.
- No rest between super set, with a 60 second rest before proceeding.

4 sets of Hammer Strength Lat Pull Downs with 275 lbs. for 8 reps.
- Super set with 4 sets of Lateral Raises with 27.5 lbs. dumbbells for 12 reps.
- No rest between super set, with a 60 second rest before proceeding.

5 sets of Reverse Bent Over Flies with 30 lbs. dumbbells for 8 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, no rest between super sets, and 120 second rest before proceeding to next exercise.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/8/13 CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- 90 second rest before next set.

3 sets of Front Squats with 225 lbs. for 8 reps.
- 90 second rest between sets.

2 sets of Front Squats with 185 lbs. for 8 reps.
- 90 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Reverse Grip Barbell Bench Press with 135 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Dips for 16 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press using 50 lbs. dumbbells for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 40 lbs. for 20 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 80 lbs. barbell for 12 reps.
- 45 second rest between sets.

3 sets of Arnold Triceps Extensions with 30 lbs. for 12 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/6/13 FAST PAST CHEST WORKOUT

Stretch for 10 minutes.

1 set of Bench Press with 135 lbs. for 12 reps.

- 45 second rest.

1 set of Bench Press with 225 lbs. for 12 reps.

- 45 second rest.

4 set of Bench Press with 295 lbs. for 5 reps.

- 45 second rest.

4 set of Bench Press with 225 lbs. for 8 reps.

- 45 second rest.

4 sets of Incline Flies with 40 lbs. dumbbells for 12 reps.

- Super set with Close Grip Incline Press with 40 lbs. dumbbells for 8 reps.

- No rest between sets.

- 45 second rest between super sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/5/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 225 lbs. for 10 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 500 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 30 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 100 lbs. for 20 reps.
- No rest between sets or super sets.
- (be sure to get full extension at the top)

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/4/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

 1 set of Farmer Walk with 100 lbs. for 160' at a jog.
- 120 second rest between sets.

4 sets of Farmer Walk with 195 lbs. for 80'.
- 45 second rest between sets.

10 sets of Prowler Suicides with 180 lbs. for 150'
- 60 second rest between sets.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/1/13 CHEST WORKOUT

1 set of Front Squats with 135 lbs. for 12 reps.
- 45 second rest period.

5 sets of Front Squats with 185 lbs. for 10 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

3 sets of Bench Press with 225 lbs. for 12 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Close Grip Bench Press with 135 lbs. for 10 reps.
- 30 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Wide Grip Bench Press with 135 lbs. for 12 reps.
- 30 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Incline Log Press with 65 lbs. dumbbells for 8 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Flies with 40 lbs. dumbbells for 12 reps.
- 45 second rest period.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/30/13 FULL BODY CONDITIONING

10 sets of Prowler Suicides with 270 lbs. for 150'
- 45 second rest between sets.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/26/13 FAST PACED BACK AND BICEPS SUPER SET WORKOUT

Stretch for 5 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.

5 sets of Bent Over Barbell Rows with 185 lbs. for 6-8 reps.
- Super set with 5 sets of Shoulder Width Pull Ups for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 265 lbs. for 12 reps.
- Super set with 4 sets of Bicep Barbell Curls with 60 lbs. for 10 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls with 30 lbs. for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, no rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 35 lbs. plate for 16 reps.
- Super set with 4 sets of Overhead Barbell Press behind head with 70 lbs. for 12 reps.
- 30 second rest between sets, and 120 seconds before proceeding to next exercise.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/24/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- 30 second rest before next set.

5 sets of Front Squats with 155 lbs. for 10 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 160 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Dips for 16 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press using 65 lbs. dumbbells for 8 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 40 lbs. for 16 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 70 lbs. barbell for 12 reps.
- 45 second rest between sets.
- Super set with 5 sets of Standing Cable Crunches with 170 lbs. for 20 reps.
- 30 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/23/13 FULL BODY CONDITIONING

20 Prowler Suicides with 270 lbs. for 150'
- 30 second rest period.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/22/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 245 lbs. for 6 reps.
- 30 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 500 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 30 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

2 sets of Walking Lunges with 35 lbs. barbell across the traps for 200'
- 120 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/19/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

5 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Wide Grip Pull Ups for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 295 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 70 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls with 40 lbs. for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, 45 second rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Overhead Barbell Press behind head with 90 lbs. for 12 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/17/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 10 reps.
- 45 second rest before next set.

5 sets of Front Squats with 225 lbs. for 6 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 175 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Dips for 12 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press using 75 lbs. dumbbells for 6 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 50 lbs. for 16 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 80 lbs. barbell for 12 reps.
- 45 second rest between sets.

5 sets of Arnold Triceps Extensions with 20 lbs. for 12 reps.
- No rest between alternating arms.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/14/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 225 lbs. for 6 reps.
- 30 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 450 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 115 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/12/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.

5 sets of Bent Over Barbell Rows with 185 lbs. for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Wide Grip Weighted Pull Ups for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 265 lbs. for 12 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 75 lbs. for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, no rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 30 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Overhead Barbell Press behind head with 95 lbs. for 12 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/11/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

1 set of Yoke Walk for 160' with 360 lbs.
- 30 second rest before proceeding to next set.

6 sets of Yoke Walk for 80' with 500 lbs.
- 30 second rest between sets, and 120 second rest before starting next exercise.

10 sets of Prowler Suicides with 90 lbs. for 150'
- 30 second rest between sets.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/10/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 10 reps.
- 45 second rest before next set.

1 set of Front Squats with 225 lbs. for 5 reps.
- 45 second rest before next set.

5 sets of Front Squats with 265 lbs. for 2 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of  Dips for 12 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

1 set of Incline Log Press using 85 lbs. dumbbells for 6 reps.
- 45 second rest between sets.

3 sets of Incline Log Press using 70 lbs. dumbbells for 8 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 50 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

3 sets of Overhead Triceps Extension with 80 lbs. barbell for 12 reps.
- 45 second rest between sets.

1 set of Overhead Triceps Extension with 70 lbs. barbell for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Arnold Triceps Extensions with 25 lbs. for 12 reps.
- Super set with 5 sets of Standing Cable Crunches with 75 lbs. for 20 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/6/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

3 sets of Farmer Walk with 220 lbs. for 80'.
- 120 second rest between sets.

4 sets of Farmer Walk with 205 lbs. for 80'.
- 120 second rest between sets.

12 sets of Prowler Suicides with 90 lbs. for 150'
- 60 second rest between sets.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/7/13 MASS BUILDING LEG WORKOUT (DELOADING WEEK)

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 185 lbs. for 10 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 430 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 70 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

2 sets of Walking Lunges with 35 lbs. barbell across the traps for 200'
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/5/13 MASS BUILDING BACK AND BICEP WORKOUT

Stretch for 10 minutes.

5 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Log Cleans with 135 lbs. for 14 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Wide Grip Pull Ups for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 180 lbs. for 16 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 65 lbs. for 10 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, 45 second rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

2 sets of Overhead Barbell Press behind head with 95 lbs. for 16 reps.
- 45 second rest between sets.

1 set of Overhead Barbell Press behind head with 95 lbs. for 10 reps.
- 45 second rest between sets.

1 set of Overhead Barbell Press behind head with 75 lbs. for 16 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/4/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

6 sets of Yoke Walk for 80' with 500 lbs.
- 45 second rest between sets, and 120 second rest before starting next exercise.

10 sets of Prowler Suicides with 180 lbs. for 150'
- 120 second rest between sets.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/3/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 10 reps.
- 45 second rest before next set.

5 sets of Front Squats with 225 lbs. for 6 reps.
- 45 second rest between sets.

4 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Weighted Dips for 16 reps.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 185 lbs. for 8 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 40 lbs. for 20 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 65 lbs. barbell for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Arnold Triceps Extensions with 25 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.
- Super set with 5 sets of Standing Cable Crunches with 140 lbs. for 20 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/2/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

10 sets of Prowler Suicides with 90 lbs. of weight for 150'.
- 45 second rest between sets.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/31/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

1 set of Olympic Style Back Squats with 245 lbs. for 6 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 265 lbs. for 6 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 410 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 100 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

2 sets of Walking Lunges with 45 lbs. barbell across the traps for 200'
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/30/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

1 set of Farmer's Walks with 160 lbs. in each hand for 80'.
- 45 second rest before proceeding to next set.

2 sets of Farmer's Walks with 235 lbs. in each hand for 80'.
- 120 second rest between each set.

2 sets of Farmer's Walks with 220 lbs. in each hand for 80'.
- 120 second rest between each set, and 120 second rest before proceeding to next exercise.

10 sets of Prowler Suicides with 90 lbs. for 150'.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/29/13 MASS BUILDING BICEPS AND BACK WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.

4 sets of Bent Over Barbell Rows with 185 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Weighted Wide Grip Pull Ups for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 230 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

2 sets of Bicep Barbell Curls with 85 lbs. for 6 reps.
- 45 second rest between sets.

2 sets of Bicep Barbell Curls with 95 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, 45 second rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Overhead Barbell Press behind head with 95 lbs. for 12 reps.
- 45 second rest between sets.

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If you like what you have read, please click on the link below, and "Like" my page for me. Thank you!
Osa McDonald (Professional Athlete)

5/28/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

6 sets of Yoke Walk for 80' with 520 lbs.
- 45 second rest between sets, and 120 second rest before starting next exercise.

10 sets of Prowler Suicides with 90 lbs. for 150'
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/27/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 245 lbs. for 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 255 lbs. for 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 265 lbs. for 3 reps.
- 45 second rest before next set.

4 sets of Front Squats with 265 lbs. for 2 reps.
- 45 second rest between sets.

2 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 12 reps.
- 45 second rest between sets.

2 sets of Reverse Grip Barbell Bench Press with 165 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Weighted Dips for 12 reps.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 205 lbs. for 6 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 50 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 75 lbs. barbell for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Arnold Triceps Extensions with 30 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Standing Cable Crunches with 120 lbs. for 20 reps.
- 45 second rest before proceeding to next set.

1 set of Standing Cable Crunches with 130 lbs. for 20 reps.
- 45 second rest before proceeding to next set.

3 sets of Standing Cable Crunches with 140 lbs. for 20 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/27/13 THINK ABOUT THIS

Listen. It is within you that you must derive the drive to do something with your life. Anyone can talk about doing something, there are plenty of talkers, but it takes a strong person to become a doer instead of a talker. I share my journey in hopes that others might be inspired to do more with their life.

Don't be a person that just reads workout magazines, workout routines, and diet ideas. Be a person that does something. Just start, somewhere. I know so many people that have tons of reading material on the subject, yet have no practical application. I encourage you to be courageous. Apply yourself at whatever you put your hand to, and believe that God has given you the ability to succeed.

I have heard people say that they have read my blog, but that it just sounds too hard. It will be, at first, but as you become stronger and more fit, it will rest in your lap to continue to push yourself. No one else is going to do it for you. Dig deep, and fight for something more than what you have. Why settle for mediocrity when the sky is the limit?

In this blog I discuss those things which are physical in nature, but life is so much more. We are made in the image of God Himself, but we sure don't live like it. Many of us live defeated lives, tormented by fear and doubt, yet it does not have to be this way. I challenge you to rise up, and live as a person with destiny. Do something with your life. Life is all proportionate, so if you become disciplined enough to workout like a person who wants it, then you have the potential to apply the same drive to every other facet of your life. There is so much that you have to gain by finding your drive within you.

5/26/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

10 sets of Prowler Suicides with 180 lbs. of weight for 150'.
- 60 second rest between sets.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/25/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

1 set of Olympic Style Back Squats with 225 lbs. for 6 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

2 sets of Olympic Style Back Squats with 265 lbs. for 6 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

3 sets of Olympic Style Back Squats with 245 lbs. for 6 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 360 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 85 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

2 sets of Walking Lunges with 65 lbs. barbell across the traps for 100'
- 45 second rest between sets.

I had to reduce the weight on my Olympic Style Back Squats because I wasn't getting deep enough, and was compromising my form. It is better to use less weight and get good form than to do more weight with poor form. As you do these, be sure to keep your form sound while pushing yourself as hard as you can. Find the weight that works for you to hit the desired reps, then go with it. On the Walking Lunges I was aiming for 4 sets for 200' with max weight, but obviously did not make that. Next week I will try a little less weight, but expect to be able to get more than I could have this week.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/23/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

1 set of Farmer's Walks with 160 lbs. in each hand for 80'.
- 45 second rest before proceeding to next set.

4 sets of Farmer's Walks with 220 lbs. in each hand for 80'.
- 120 second rest between each set, and 120 second rest before proceeding to next exercise.

10 sets of Prowler Suicides with 180 lbs. for 150'.
- 120 second rest between each set, and 120 second rest before proceeding to next exercise.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/22/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.

1 set of Bent Over Barbell Rows with 205 lbs. for 6 reps.
- 45 second rest before proceeding to next set.

4 sets of Bent Over Barbell Rows with 185 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Log Cleans with 150 lbs. for 10 reps.
- 45 second rest before proceeding to next set.

3 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Weighted Wide Grip Pull Ups for 6 reps.
- 45 second rest before proceeding to next set.

2 sets of Weighted Wide Grip Pull Ups for 4 reps.
- 45 second rest before proceeding to next set.

1 set of Weighted Wide Grip Pull Ups for 3 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Hammer Strength Lat Pull Downs with 180 lbs. for 12 reps.
- 45 second rest before proceeding to next set.

4 sets of Hammer Strength Lat Pull Downs with 220 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 85 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, 45 second rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/21/13 FULL BODY CONDITIONING

Weight for Prowler is NOT including the sled.

Stretch for 10 minutes.

7 sets of Prowler Suicides with 180 lbs. for 150'.

- 120 second rest between sets.

3 sets of Prowler Suicides with 160 lbs. for 150'.

- 120 second rest between sets, and 5 minutes before proceeding to next exercise.

2 sets of Yoke Walk with 520 lbs. for 80'.

- 120 second rest between sets.

2 sets of Yoke Walk with 500 lbs. for 80'.

- 120 second rest between sets, and 5 minutes before proceeding to next exercise.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 10 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/20/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 5 reps.
- 45 second rest before next set.

1 set of Front Squats with 225 lbs. for 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 275 lbs. for 2 reps.

- 45 second rest before next set.

3 sets of Front Squats with 255 lbs. for 2 reps.
- 45 second rest between sets.

2 sets of Front Squats with 225 lbs. for 2 reps.
- 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 135 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Weighted Dips for 12 reps.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 185 lbs. for 6 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 50 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Overhead Triceps Extension with 65 lbs. barbell for 12 reps.
- 45 second rest before next set.

3 sets of Overhead Triceps Extension with 75 lbs. barbell for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 100 lbs. for 20 reps.
- Super set with 5 sets of Arnold Triceps Extensions with 25 lbs. for 12 reps.
- No rest between sets, with 45 second rest between super sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/19/13 CONDITIONING

I am not sure how much the Prowler Sled weighs, so just for the sake of integrity and honesty I am only going to post the weight we add to the sled.

Stretch for 10 minutes.

9 sets of Prowler Suicides with 170 lbs. of weight for 150'.
- 120 second rest between sets.

1 set of Prowler Suicides with 300 lbs. of weight for 150'.
- 120 second rest between sets.

10 sets of Prowler Suicides with 90 lbs. of weight for 150'.
- 120 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/18/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 185 lbs. for 16 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
 - (be sure to keep your form, and try to touch your butt to your heels)

1 set of Leg Press Narrow Stance with toes NOT flared out with 360 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Leg Press Narrow Stance with toes NOT flared out with 410 lbs. for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 70 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/16/13 FULL BODY CONDITIONING

I was corrected tonight on the weight of the Prowler Sled. Our sled weighs 100 lbs. That increases the total weight of the Prowler to 240 lbs. Sorry for any confusion. You may have been wondering why it was so easy for you. I apologize. Please adjust your weight accordingly. Thank you!

Stretch for 10 minutes.

1 set of Farmer's Walks with 130 lbs. in each hand for 200'.
- 45 second rest before proceeding to next set.

5 sets of Farmer's Walks with 175 lbs. in each hand for 200'.
- 120 second rest between each set, and 120 second rest before proceeding to next exercise.

10 sets of Prowler Suicides with 240 lbs. for 150'.
- 45 second rest between each set.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/15/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 95 lbs. for 10 reps.
- 45 second rest before proceeding to next exercise.

4 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets.

1 set of Bent Over Barbell Rows with 95 lbs. for 10 reps.
- 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 180 lbs. for 20 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

2 sets of Bicep Barbell Curls with 75 lbs. for 12 reps.
- 45 second rest between sets.

2 sets of Bicep Barbell Curls with 65 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Wide Grip Pull Ups for 9 reps.
- Super set with 4 sets of banded Face Pulls for 20 reps.
- 45 second rest between super sets, and 120 second before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

2 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets.

1 sets of Log Cleans with 170 lbs. for 8 reps.
- 45 second rest between sets.

1 set of Log Cleans with 150 lbs. for 10 reps.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/14/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

6 sets of Yoke Walk with 460 lbs. for 200'.
- 45 second rest between sets.

10 sets of Prowler Suicides with 150 lbs. for 150'.

- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

5/13/13 MASS BUILDING CHEST AND TRICEP WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 5 reps.
- 45 second rest before next set.

1 set of Front Squats with 225 lbs. for 5 reps.
- 45 second rest before next set.

4 sets of Front Squats with 255 lbs. for 3 reps.
- 45 second rest between sets.

1 set of Front Squats with 225 lbs. for 5 reps.
- 120 second rest before proceeding to next exercise.

2 sets of Wide Grip Barbell Bench Press with 245 lbs. for 12 reps.
- 45 second rest between sets.

2 sets of Wide Grip Barbell Bench Press with 225 lbs. for 10 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Dips for 16 reps.
- 45 second rest before next set.

1 set of Dips for 11 reps.
- 45 second rest before next set.

1 set of Dips for 12 reps.
- 45 second rest before next set.

1 set of Dips for 9 reps.
- 120 second rest before proceeding to next exercise.

1 set of Incline Log Press with 155 lbs. for 12 reps.
- 45 second rest before next set.

1 set of Incline Log Press with 165 lbs. for 12 reps.
- 45 second rest before next set.

2 sets of Incline Log Press with 175 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

2 sets of Overhead Triceps Extension with 65 lbs. barbell for 12 reps.
- 45 second rest before next set.

1 set of Overhead Triceps Extension with 80 lbs. barbell for 10 reps.
- 45 second rest before next set.

1 set of Overhead Triceps Extension with 65 lbs. barbell for 12 reps.
- 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 80 lbs. for 20 reps.
- Super set with 4 sets of Standing Cable Triceps Extensions with 170 lbs. for 12 reps.
- No rest between sets, with 45 second rest between super sets.

My target on the Dips was 20 reps, but I went to failure as noted above. I will continue to push my self until I get there. I keep playing with the weight, trying to continue my increases, but have to drop the weight at times to keep my form and hit the desired reps.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)