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)