MARK_
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This is a plan designed by Mike O'Hearn. I used it several years ago, but didn't complete the 12 weeks due to injury. I began again this week. I completed week 1 today. I will log the next 11 weeks. I am also using AlphaMax and then Magnitropin. I have never used any such products until recently and am eager to see how they help. I welcome suggestions or constructive criticism. I want to learn and grow so I may be able to help others one day as so many have helped me in the short time I have been with AM.
Body weight: 180. 6 foot tall. BF: 12.8%
Here is Day 5 workout for me:
Deadlift: (70% max. Which is 360)
Warm up: 135x15/205x10/235x10
Work set: 250x4x4/250x10
One arm db row
70x10
80x10
90x10
100x10
100x15
Wide grip pull down
130x10
175x8
190x9
Standing calve raise
90x20
160x20
210x20
260x10
90x40
Incline crunch
Bwx25
25x15
35x15
Body weight: 180. 6 foot tall. BF: 12.8%
Here is Day 5 workout for me:
Deadlift: (70% max. Which is 360)
Warm up: 135x15/205x10/235x10
Work set: 250x4x4/250x10
One arm db row
70x10
80x10
90x10
100x10
100x15
Wide grip pull down
130x10
175x8
190x9
Standing calve raise
90x20
160x20
210x20
260x10
90x40
Incline crunch
Bwx25
25x15
35x15