- Name: David McDonald
- E-mail: Dsboomer@aol.com
- Age: 19
- Where: Bellingham / Tacoma
- Height: 6'0"
- Weight: 210 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Bench Press
- Favorite Supplements: Optimum Nutrition 100% Weight Protein
How Did You Get Started?
I am currently enrolled as a freshman on Western Washington University's campus. I work hard and have high intensity work outs every time I get into the gym. One day a guy named Alex asked me if I wanted to work out with him and his friend Rory. They were both juniors, and I agreed because I knew they understood what a good work out was.
We started to lift together and they realized that I was really strong and that my drive and determination to get the last rep was un-real! After a couple weeks of lifting together Alex proposed the opportunity to participate in the Vancouver National Body Building Championships (NPC). I considered the opportunity and the rest is success!
What Workout Plan Worked Best For You?
When I work out I don't set a number of reps to reach, I go until I feel the intense burn in which ever body part I am working. After my first set I will count how many reps I have done. I will use this number as motivation to achieve higher amount of reps for the last X amount of sets.
I am constantly trying to confuse my muscles by doing different exercises. One example, of this is, One week I will do Dumbbell Flat Bench Press, and the next week I will do Barbell Flat Bench Press.
- Monday: Chest and Triceps
- Tuesday: Shoulders and Traps
- Wednesday: Legs
- Thursday: Biceps and Back
- Friday: Chest and Triceps
- Saturday: Off
- Sunday: Shoulders and Traps
- Military Press: 4 sets to failure
- Cross Cable Laterals: 4 sets to failure
- Seated Bent-Over Dumbbell Laterals: 4 sets to failure
- Lying Side Laterals: 4 sets to failure
- Standing Barbell Curls: 4 sets to failure
- Sitting Concentration Curls: 4 sets to failure
- Standing Hammer Curls: 4 sets to failure
- Incline Barbell Presses: 4 sets to failure
- Barbell Flat Bench Presses: 4 sets to failure
- Decline Barbell Presses: 4 sets to failure
- Incline Dumbbell Flyes: 4 sets to failure
- Standing Cable Crossovers: 4 sets to failure
- Deep Bench Push-Ups: 4 sets to failure
- Triceps Cable Pressdowns: 4 sets to failure
- Lying Triceps Extensions: 4 sets to failure
- Dumbbell Kickbacks: 4 sets to failure
- Dips: 4 sets to failure
- Behind The Head Extensions: 4 sets to failure
- Wide-Grip Pull-Ups: 4 sets to failure
- Close Grip Pull-Ups: 4 sets to failure
- Lat Pulldowns: 4 sets to failure
- Bent-Over Barbell Rows: 4 sets to failure
- T-Bar Rows: 4 sets to failure
- One-Arm Cable Rows: 4 sets to failure
- Hyperextensions: 4 sets to failure
Quad And Hamstrings:
- Squats: 4 sets to failure
- Front Squats: 4 sets to failure
- Leg Presses: 4 sets to failure
- Lunges: 4 sets to failure
- Leg Extensions: 4 sets to failure
- Leg Curls: 4 sets to failure
- Straight-Leg Deadlifts: 4 sets to failure
- Dumbbell Shrugs: 4 sets to failure
- Barbell Shrugs: 4 sets to failure
- Upright Rows: 4 sets to failure
What Nutrition Plan Has Worked Best For You?
- 12 Egg Whites
- Two Glasses Of Water
- 2 Pieces Of Fresh Fruit
- Protein Shake (Optimum Nutrition)
- 1 Cup Of Fresh Vegetables
- Clean Carbohydrate Source
- 2 Cups Of Milk
- Protein Shake (Optimum Nutrition)
This meal plan has been modified! 2 to 3 months before competing I make sure to eat very clean. I eat clean carbohydrates and make sure I have a healthy supply of protein as well. I eat 5 to 6 times a day!
What Supplements Have Given You The Greatest Gains?
I believe that the amount of energy I bring to the weight room/gym doesn't require me to take any other supplements.
Why do you love Bodybuilding?
It's always a challenge to get that extra rep, but when it is achieved it is the greatest feeling. I love getting pumps, and practicing posing in the mirror! Mentally it trains you to understand what you are putting into your body, and understand how it affects your body! That knowledge and understanding is amazing!What Motivates You To Follow A Healthy Lifestyle?
Being healthy is the way to go! People always try to compare themselves to me, and that makes me happy because they are indirectly complimenting me on my hard work.
I was raised to be respectful and to never stop fighting to reach my goals. I was trained and grew to never stop until I reach the top. The sky is the limit and is impossible to jump to, so I will always be trying my hardest to get to it.
What Are Your Future Bodybuilding Plans?
Continue. I participated in the Iron Man 2009. I will continue with other shows as they are planned.
What One Tip Would You Give Other Bodybuilders?
Work as hard as you can! Something I always told people was, "You know that saying that says you should work hard because there is always someone working harder than you? Well I am that person!"
Who Are Your Favorite Bodybuilders?
I use the online ordering, because it ships directly to my dorm in a reasonable amount of time!