Manic Mace Lift Log

Bigger Stronger Leaner Powerful Women
21

11/4/14
120

Upper speed

Bench
45x15
75x10
95x2/2/2
105x2/2/2/2/2
115x2/2/2/2/2
95x5/5/5/5

Lever pulldown (wide)
45x10
70x5/5/5/5
45x10/10/10

DB flat bench
35x12/12/12/12

Seated cable row
80x15/15/15/15

EZ curl
45x15/15/15

Machine dip
100x15/15/15/15/15

22

11/6/14
121

Heavy upper

Bench
45x15
75x10
95x5
105x2/2/2
115x1/1/1
125x1
120x1/1/1/1/1
110x1/1/1
115x1/1/1
95x5/5

pinched nerve in back acting up called it there

23

11/11/14
120

Glutes and Hammies

Seated leg curl warm up
90x10/10/10/10

Deficit DL (2")
135x2/2/2
155x2/2/2
175x2/2

SLDL
135x5/5/5/5/5

Iso leg curl w glute squeeze
20x8/8/8/8

Seated leg curl
50x12/12/12/12

Seated calves
45x15/15/15/15/15/15

24

11/12/14
120

Upper Push

Machine dip
100x10
120x10
130x10
140x10
150x10

DB bench
35x12/12/12/12

Incline press machine
25x10/10/10/10

HS OHP
50x10/10/10/20

UH front raise
15x10/10/10

Lat raise
15x10/10/10

25

11/12/14
120

Upper Push

Machine dip
100x10
120x10
130x10
140x10
150x10

DB bench
35x12/12/12/12

Incline press machine
25x10/10/10/10

HS OHP
50x10/10/10/20

UH front raise
15x10/10/10

Lat raise
15x10/10/10