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)

5/12/13 FULL BODY CONDITIONING

I feel like I cheated my self today. I should have put the additional 50 lbs. on, like I had been doing for the 10 suicides throughout the week, but I didn't think I could make it to 20 sets with so much weight. I should have done it though, because I blew through the 20 sets with only the 90 lbs. on the sled. I could still stand when I was done too, which means I did not GETITLIKEYOUMEANIT. Lesson... Never stop pushing, and never underestimate your self. No wussing out next time!!


Stretch for 10 minutes.

20 sets of Prowler Suicides with 100 lbs. of weight 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)

5/11/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 16 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)


3 sets of Olympic Style Back Squats with 185 lbs. for 16 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 165 lbs. for 16 reps.
- 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 320 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)

2 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)


2 sets of Glute Ham Machine for 4 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (my aim was 12 reps, but I could not get past 4)
- (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 55 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)

5/9/13 CONDITIONING FULL BODY

A "Farmer's Walk" is accomplished by carrying a metal box in either hand, in which additional weight can be added, for a desired distance while walking as fast as you can. In this series we went for 200'. Each 200' interval was a single set.

Stretch for 10 minutes.

2 sets of Farmer's Walks with 130 lbs. in each hand for 200'.
- 45 second rest between each set.

2 sets of Farmer's Walks with 160 lbs. in each hand for 200'.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

10 sets of Prowler Suicides with 150 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)

5/8/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

1 set of Log Cleans with 100 lbs. for 10 reps.
- 45 second rest before proceeding to next set.

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

4 sets of Bent Over Barbell Rows with 155 lbs. for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

2 sets of Wide Grip Pull Ups for 3 reps.
- 45 second rest before proceeding to next set.

4 sets of Wide Grip Pull Ups for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.
- (Used a band for aid to increase reps.)

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 Hammer Strength Lat Pull Downs with 180 lbs. for 20 reps.
- 45 second rest between sets.

2 sets of Hammer Strength Lat Pull Downs with 160 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds 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 seconds before proceeding to next exercise.

5 sets of Boat Pose Crunches for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

5 sets of Face Lat Pull Downs with 150 lbs. for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, with a 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)

5/7/13 FULL BODY CONDITIONING

I have promised video for some time, and finally have some to share.

Stretch for 10 minutes.

6 sets of Yoke Walk with 400 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)

5/6/13 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 205 lbs. for 5 reps.
- 45 second rest before next set.

5 sets of Front Squats with 225 lbs. for 3 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Wide Grip Barbell Bench Press with 225 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

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

3 sets of Dips for 9 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 130 lbs. for 12 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.

4 sets of Standing Cable Triceps Extensions with 160 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 90 lbs. for 20 reps.
- 45 second rest between 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.


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

5/5/13 BODY STATS

To better gauge my progress over the next few months, I will be tracking my body measurements as well. This is something I have never done before, but I think is beneficial for anyone who is setting out to achieve a goal with their body. Here are my measurements, and I think you would find it beneficial to get yours done as well. These measurements were all taken with the muscles unpumped. This will give a consistent measurement as you track your progress since your pumps will vary at times.

Height:                 6'2"
Weight:                220 lbs.
Body Fat %:        7%
Chest:                  44"
Arms:                  18 1/8"
Hips:                   41 1/2"
Waist:                 34 5/8"
Thighs:                24 1/2"
Calves:               17 3/4"
Forearms:           14"
Shoulders:          54"
Neck:                 16 1/2"


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

5/5/13 CONDITIONING

A Prowler Suicide is pushing a weighted metal sled across an asphalt parking lot at a full sprint for 100', turning around, and sprinting back at full speed. This is one set. There are no wheels, so not only do you have the weight to overcome, but also the additional friction of the metal skids sliding across the asphalt.

Stretch for 10 minutes.

20 sets of Prowler Suicides with 100 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)

5/4/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

5 sets of Olympic Style Back Squats with 135 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 go as deep as you can get)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 270 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 5 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (my aim was 12 reps, but I could not get past 5)
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

4 sets of Leg Extensions, only the top 30°, with 40 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)

5 sets of regular Hard Crunches for 20 reps.
- 45 second rest between sets.

Be careful standing up when you have finished. If you are really pushing your self, you legs will be quite wobbly.


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Osa McDonald (Athlete)

5/2/13 CONDITIONING AND STRENGTH TRAINING FULL BODY

A "Farmer's Walk" is accomplished by carrying a metal box in either hand, in which additional weight can be added, for a desired distance while walking as fast as you can. In this series we went for 200'. Each 200' interval was a single set.

Stretch for 10 minutes.

6 sets of Farmer's Walks with 130 lbs. on each side for 200'.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

10 sets of Backward Sled Pulls with 200 lbs. for 150'.
- 45 second rest between each set.


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Osa McDonald (Athlete)

5/1/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

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

4 sets of Log Cleans with 150 lbs. for 10 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

1 set of Wide Grip Pull Ups for 9 reps.
- 45 second rest before proceeding to next set.

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

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

4 sets of Hammer Strength Lat Pull Downs with 155 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

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

5 sets of Boat Pose Crunches for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Face Lat Pull Downs with 130 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds 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 Up Right Rows with 150 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)