4/30/13 CONDITIONING AND FULL BODY WORKOUT

It is time for me to practice what I preach. My trainer, Jay Hagadorn, is exposing my body to a whole new level of exercise as we prepare me for a bodybuilding competition. These next eight weeks, if you are willing to follow me through these routines, are designed to put on mass throughout the entire body. Just as these are likely to be new to you, they are new to me as well.

A "Yoke Walk" is carrying a weighted metal yoke across the traps while standing straight up. It is a metal bar with two legs on either side that hang within inches of the ground when you are standing upright. While the yoke is resting across the traps you walk as fast as you can for 200' before setting the yoke on it's legs for the rest period.

The "Backward Sled Pull" is pulling a weighted metal sled across the asphalt for about 150' while back peddling as fast as you can, with both hands holding a single handle attached to the sled by a 5' cable. The rest period is between each 150' interval.

Stretch for 10 minutes.

6 sets of Yoke Walks for 200' with 360 lbs.
- with a 45 second rest between sets, and 120 second rest before proceeding to the next exercise.

10 sets of Backward Sled Pulls for 150' with 200 lbs.
- with a 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)

4/27/13 NW NATURAL CHAMPIONSHIP (NGA)

What a great experience! I have so much new respect for my fellow competitors. There is a lot of hard work that goes into this sport. I was under prepared in my posing and stage presence, and too lean for the Men's Physique. I greatly enjoyed the opportunity, and am eager to do the next competition. I will be doing bodybuilding since it seems my body is better suited toward that end.

Even though the judges had to score me low for, per NGA guidelines, they were very gracious to me. Two of them took the time to specifically tell me that I looked amazing, but that they could not score me higher because of the guidelines. They both encouraged me to take my abilities into bodybuilding, and gave me their vote of confidence. I am thankful for them taking their time to reach out to me like they did.

Here are some of the pictures from that day. Starting tomorrow I will begin to post my workouts again as I change up my diet and start putting on mass. Thank you!

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

SOME PICTURES ONE WEEK INTO MY DIET, AND ONE WEEK OUT FROM MY FIRST COMPETITION.

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

4/20/22 LEAN AND TONE CHEST WORKOUT

I did 12 prowlers in the morning, and then the following chest workout in the evening after stretching for 10 minutes. As I am leaning for the Men's Physique competition I am depleted of carbohydrates, so my strength seems to be very depleted also. You will see where I was unable to hit the desired 20 reps, so I was forced to reduce weight on the next set in order to attempt to hit the target reps.

The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.

1 set of barbell bench press, with hands shoulder width, with 135 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 185 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 205 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 205 lbs. for 16 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 185 lbs. for 15 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 18 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 120 second rest before proceeding to next super set exercises.

1 set of barbell bench press, using the curved bar and a close grip, with 135 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 17 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 120 second rest period before proceeding to next exercise.

3 sets of standing cable flies, with arms at shoulder height, with 35 lbs. for 20 reps.

I will be getting more pictures and video soon to help with visual understanding of what some of these things should look like. I know it can be difficult putting words into action, so please bare with me while I get these together. Thank you!

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

My Story... Who is Osa McDonald?

I became an IV meth user in 1998, and in a 10 month period I was convicted of 4 felonies and 21 misdemeanors in Ada County of Idaho. I weighed 163 lbs. when I was arrested on May 27^th 1999. I was incarcerated for a 7 month period, from May 27^th of 1999 till January 10^th of 2000, before being released on probation. During that period of incarceration I started to workout. We did hundreds of push ups, hundreds of dips, and used a 5 gallon bucket full of water to do curls with. When I was released in January of 2000, I weighed 200 lbs. I have not weighed less than that since then, and have been clean since May 27^th of 1999.

 

Those first 5 years are when most people are not able to walk away from the brutal addiction of meth. However, by the grace of God, I believe that my working out is what kept me sober. The release of endorphins created while lifting, and the increased aesthetic appeal, helped me conquer any urges that had once threatened to consume me. I was able to walk away from that life and never look back. I bought a house, had children, got married, started my own businesses, bought a second house, went to school, and thought I had it all.

 

After serving over 10 years on felony probation I was sent to prison for a probation violation and lost everything, including my family. During the 20 months I was incarcerated I realized that I had still not become what I was destined to be. I was still the same selfish boy I was in 1999, and just because I didn’t have a needle hanging out of my arm I thought I had done better for myself. I came to realize that my selfishness was the cause of everything that had gone wrong in my life, and so I was determined to destroy this horrific attribute that had robbed my family and me of so much.

 

I found that this life is not about me. God created me for a purpose, and that is for His glory. He has blessed me with a heart for people, genetics of a warrior, and the drive to do it all. After lifting for 15 years, I want to use what God has given for the purpose He intended. I want to build up and encourage everyone I can. There are so many opportunities for us in this life! It is not about me anymore. This is my story. This is who I am. This is what I do.

4/15/13 LEAN AND TONE BACK WORKOUT

A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.

The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.

The reverse cable flies always reach full extension at chest level. However, I start the "head to chest" at about eye level, and pull down toward my chest as I flex through the fly. Likewise, the "ab to chest" starts at ab level, and is pulled up toward my chest as I flex through the fly.

Stretch for 10 minutes.

4 sets of seated cable rows with 120 lbs. for 20 reps.
- super set with 4 sets of crunches on a 30" ball to failure.
- no rest between exercises, 60 second rest period between super sets, with 120 second rest before proceeding to next super set exercises.

4 sets of cable lat pull downs to face with 120 lbs. for 20 reps.
- super set with shoulder shrugs using 80 lbs. dumbbells for 20 reps.
- super set with crunches to alternating knees on 30" ball to failure.
- no rest between exercises, 60 second rest period between super sets, with 120 second rest before proceeding to next super set exercises.

4 sets of standing reverse cable flies, head to chest, with 12.5 lbs. for 20 reps.
- super set with 4 sets of shoulder shrugs with 280 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.

4 sets of barbell shrugs, close grip, with 225 lbs. for 20 reps.
- super set with 4 sets of standing reverse cable flies, abs to chest, with 10 lbs. for 20 reps.
- super set with 4 sets of close grip pull ups to failure.
- no rest between exercises, with a 60 second rest between super sets.

20 prowlers with about 30 - 45 second rest between each.

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

4/12/13 LEAN AND TONE BACK WORKOUT

A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.

4 sets of cable lat pull downs to face with 120 lbs. for 20 reps.
- 30 second rest period between sets, with 120 second rest before proceeding to next super set exercises.

4 sets of alternating arm lateral raises with 20 lbs. dumbbells for 20 reps.
- super set with 4 sets of standing dumbbell shrugs with 80 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.

4 sets of seated and bent over, reverse flies (keeping chest on knees) with 20 lbs. dumbbells for 20 reps.
- super set with 4 sets of wide grip, palms out, barbell shoulder shrugs with 225 lbs. for 20 reps.
- super set with 4 sets of close grip pull ups to failure.
- no rest between exercises, with a 60 second rest between super sets.

20 prowlers with about 30 - 45 second rest between each.

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

4/11/22 LEAN AND TONE ARM WORKOUT

This routine is fairly simple in nature, but is quite exhausting to say the least. Enjoy!

4 sets of cable lat pull downs with arms shoulder width, and pulling to the bridge of nose with 105 lbs. for 20 reps.
- super set with 4 sets of constricting planks to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of standing, alternating arm, hammer curls with 20 lbs. dumbbells for 20 reps.
- super set with 4 sets of triceps cable pull downs with the rope using 80 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of standing barbell curls, with shoulder width grip, using 40 lbs. barbell for 20 reps.
- super set with 4 sets of single arm, bent over, triceps extensions using a cable with 20 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of standing, double arm, hammer curls on a cable, using the rope and 60 lbs. for 20 reps.
- super set with 4 sets of triceps cable pull downs using a straight bar and 30 lbs. for 20 reps.
- super set with 4 sets of constricting planks to failure.
- no rest between 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)

4/10/22 LEAN AND TONE CHEST WORKOUT

This workout is super intense, and is aimed at toning and leaning up. My trainer, Jay Hagadorn, has added some tweaks to my normal routine in an effort to lean me up for a men's physique competition. We intend on moving toward bodybuilding, but for now my body is more geared toward men's physique. Jay had me change my reps, and add something he calls "prowlers". The prowlers were done at the end of this workout, and with about a 30 minute rest between the two.

A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.

These exercises are using dumbbells and cables only. The focus for this workout is 20 reps. The alternating arm bench press is done with a simultaneous press. While holding both dumbbells in the air over your chest, with arms at full extension without locking the elbows, drop one arm to do the press while maintaining the same full extension with the other arm. Once the first arm returns to it's original start position, the second arm will complete a press while the first arm maintains the full extension over the chest. A completion of the alternating press is 1 set.

The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.

Stretch for 10 minutes.

1 set of alternating dumbbell press on a 30" ball with 50 lbs. dumbbells for 20 reps.
- super set with 1 set of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets.

1 set of alternating dumbbell press on a 30" ball with 50 lbs. dumbbells for 12 reps.
- super set with 1 set of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets.

4 sets of alternating dumbbell press on a 30" ball with 40 lbs. dumbbells for 20 reps.
- super set with 4 sets of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of flies on a 30" ball with 25 lbs. dumbbells for 20 reps.
- super set with 4 sets of dumbbell press on a 30" ball with 25 lbs. dumbbells for 20 reps.
- super set with 4 sets of crunches on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of incline dumbbell press on a 30" ball with 35 lbs. dumbbells for 20 reps.
- super set with 4 sets of incline flies on a 30" ball with 20 lbs. dumbbells for 20 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of standing cable flies at shoulder height with 17.5 lbs. for 20 reps.
- super set with 4 sets of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of standing cable flies, pulling from hips to chest, with 12.5 lbs. for 20 reps.
- super set with wide push-ups to failure.
- no rest between exercises, with a 60 second rest between super set.

20 prowlers with 30 - 60 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)

4/9/13 BACK SUPER SET WORKOUT

This was a very aggressive back workout for today. There is not much explanation needed for the different exercises. Pretty simple, just fast pace and high intensity.

1 set of bent over, single arm rows using a 70 lbs. dumbbell for 12 reps as a warm up set.
- super set with 1 set of crunches on 36" ball to failure.
- 60 second rest period between sets.

4 sets of bent over, single arm rows using a 90 lbs. dumbbell for 8 - 10  reps.
- super set with 4 sets of crunches on 36" ball to failure.
- 60 second rest period between sets, with 120 second rest before proceeding to next super set exercises.

4 sets of standing, shoulder width grip, barbell shoulder shrugs with 225 lbs. for 8 - 10 reps.
- super set with 4 sets of standing, alternating arm lateral raises using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.

4 sets of seated and bent over, reverse flies (keeping chest on knees) with 30 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of standing, close grip, barbell shoulder shrugs with 225 lbs. for 8 - 10 reps.
- super set with 4 sets of constricting planks to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.

4 sets of standing, reverse flies at shoulder height using cables with 12.5 lbs. for 8 - 10 reps.
- super set with 4 sets of single arm, cable chainsaws with 120 lbs. for 8 - 10 reps.
- with a 60 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)

4/7/13 ARM SUPER SET WORKOUT

I like to change up my routines fairly frequently, so this is an abnormal routine for me. The chest to hip triceps extension are done using the free standing cable machine with an arm on either side. Lower the arms to just above your shoulder so that the handle is about level with your chest. Grab the handle with the hand on the opposite side of your body from the equipment arm, and position your body perpendicular to the arm. While keeping your shoulders back, flex your triceps, pulling the handle from your chest to your opposing hip without moving anything except your triceps and the forearm of that arm. After finishing the desired reps, turn around and do the same with the other arm.

The constricting planks are done by sitting on the edge of a bench and placing your arms out at shoulder height, parallel to the ground. While holding your arms out, slightly lean back, straighten your legs out in front of you, and lift them off the ground. Your heels should be 8 - 10 inches off the ground. This is the plank part. You should feel the strain in your abs. Now, keeping your arms out, pull your knees to your chest by flexing your abs. The flexing should literally be trying to touch your ribs to your hips. Flex hard at the peak. Release, and return your feet to the hovering position 8 - 10 inches off the ground. This is one rep.

1 set of seated, single arm, preacher curls with 30 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.

1 set of seated, single arm, preacher curls with 37.5 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.

1 set of seated, single arm, preacher curls with 50 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.

1 set of seated, single arm, preacher curls with 60 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.

4 sets of seated, single arm, preacher curls to a 3/4 extension with 70 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of single arm cable triceps pull down with 45 lbs. for 8 - 10 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 seconds rest before proceeding to next super set exercise.

4 sets of standing, double armed curls with 70 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of chest to hip cable triceps extensions with 25 lbs. for 8 - 10 reps.
- super set with 4 sets of seated, constricting planks to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 seconds rest before proceeding to next super set exercise.

4 sets of seated, alternating, single arm cable curls with 45 lbs. for 8 - 10 reps.
- no rest period. Immediately after finishing the last rep with the right arm, go to the left, then back again until achieving 4 sets on each arm.

I know it isn't easy trying new things, but regardless of what you do... If you aren't sweating, you aren't trying hard enough. Push your self, and give it a shot!

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

4/3/13 ARM SUPER SET WORKOUT

This is an arm workout during a medium week with a target of 8 - 10 reps. This work out was done with no dumbbells. The cable pull downs were with the V-shaped metal bar, and the over the head extensions were with the rope. The seated triceps extensions were done with my arms parallel to the floor, and perpendicular to my body. This was my workout on Wednesday, April 4, 2013 after stretching for about 10 minutes.

Listen. All motion through an exercise should be fluid and under control. As you explode through the motion by flexing your target muscle, you should be exhaling. At the peak of the flexing motion, flex harder, then relax the target muscle while inhaling. There should be a 3 count as the weight returns to it's original starting position. Every single time should be like this. Explode while you exhale, and then inhale during the 3 count of  the muscle returning to the start position.

1 set of standing, close grip, double arm curls using a 65 lbs. curl bar for 12 reps as a warm up.
- super set with 1 set of double arm over the head triceps extension with the same 65 lbs. curl bar for 12 reps.
- no rest between exercises, with 60 second rest between super sets.


2 set of standing, close grip, double arm curls using a 85 lbs. curl bar for 8 - 10 reps.
- super set with 2 sets of double arm over the head triceps extension with the same 85 lbs. curl bar for 8 - 10 reps.
- no rest between exercises, with 60 second rest between super sets.


2 sets of standing, close grip, double arm curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 2 set of double arm over the head triceps extension with the same 75 lbs. curl bar for 8 - 10 reps.
- no rest between exercises, with 60 second rest before proceeding to next super set, and 120 second rest before proceeding to next super set exercises.



4 sets of double arm, close grip, preacher curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of double arm cable triceps pull down with 120 lbs. for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.


4 sets of double arm, wide grip, preacher curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of double arm, over the head, cable triceps extensions with 150 lbs. for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.


4 sets of seated, alternating arm cable curls with 50 lbs. for 8 - 10 reps.
- super set with 4 sets of double arm, seated, over the head cable triceps extensions with 80 lbs. for 8 - 10 reps.
- no rest between exercises, with a 30 second rest between super sets.

On the exercises where I dropped the weight, it was because I could not complete the 8 - 10 reps with good form. Do not compromise your form for the heavier weight and higher reps. Use the appropriate amount of weight to hit failure in the targeted reps without jeopardizing the integrity of your form. This was an arm workout for a light week with low weight, and high reps. Give it a try!

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

4/2/13 CHEST SUPER SET WORKOUT

This exercise is using dumbbells only. The focus for this workout is 8 - 10 reps. The alternating arm bench press is done with a simultaneous press. While holding both dumbbells in the air over your chest, with arms at full extension without locking the elbows, drop one arm to do the press while maintaining the same full extension with the other arm. Once the first arm returns to it's original start position, the second arm will complete a press while the first arm maintains the full extension over the chest. A completion of the alternating press is 1 set.

1 set of slightly inclined bench press using 75 lbs. dumbbells for 12 reps as a warm up.

4 sets of slightly inclined bench press using 100 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of crunches on a 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super sets, and 120 second rest before proceeding to next super set exercise.

4 sets of slightly inclined flies using 40 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of close grip, slightly inclined, bench press using 40 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.

1 set of slightly declined, alternating arms, bench press using 70 lbs. dumbbells for 8 - 10 reps.
- super set with 1 set of slightly declined flies using 40 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.


1 set of slightly declined, alternating arms, bench press using 65 lbs. dumbbells for 8 - 10 reps.
- super set with 1 set of slightly declined flies using 35 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.


2 sets of slightly declined, alternating arms, bench press using 55 lbs. dumbbells for 8 - 10 reps.
- super set with 2 sets of slightly declined flies using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.




4 sets of incline bench press using 55 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of perpendicular grip incline flies using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.

During the slightly declined press I needed to drop weight twice in order to maintain form integrity, so I did.


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

4/1/13 LEGS AND ABS SUPER SET WORKOUT

This was a leg and ab exercise with a limited time allowance, so it was very high intensity. The squats are to a full seated position, and the toe raises are with full extension of the calf muscle also. The toe raises are with a tight flex at the peak, and a full open stretch as the heal drops below the platform. I was using the barbell that is cabled between the support guides for stability. This is a great one to try!


1 set of squats with 135 lbs. barbell for 12 reps as a warm up.
- super set with 1 set of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between super set.

1 set of squats with 225 lbs. barbell for 12 reps as a warm up.
- super set with 1 set of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between super set.

4 sets of squats with 265 lbs. barbell for 10 - 12 reps.
- super set with 4 sets of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercise.

4 sets of pyramid with 135 lbs. barbell and using a 2" plastic platform under the feet. (The toe raises begin at the peak of the last rep of squats. The crunches part of the super set begin immediately after the finishing the ENTIRE pyramid. This super set, as a whole, was completed 4 times.)
* 1 squat followed by 1 toe raise.
* 2 squats followed by 2 toe raises.
* 3 squats followed by 3 toe raises.
* 4 squats followed by 4 toe raises.
* 5 squats followed by 5 toe raises.
* 4 squats followed by 4 toe raises.
* 3 squats followed by 3 toe raises.
* 2 squats followed by 2 toe raises.
* 1 squat followed by 1 toe raise.
- super set with 4 sets of crunches on 36" ball to failure.
- no rest between exercises, with a 30 second rest between super sets.

If you can still stand and breath when you finish this exercise, you did better than me! GETITLIKEYOUMEANIT!


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