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)