Chest/Biceps...

3 rounds of max reps:

LeverEdge Bench @ 180lbs

EZ Bar Curls @ 70lbs

Bench: 25-25-25 & Curls: 15-15-15

Hanging Ring Flyes - 5x8

Axle Curls (black bar) - 3x15 @ 25lbs 

Chest/Biceps...

Reverse Machine B. Press - 4x8 @ 150lbs

Green Banded Decline Push Ups - 4x8

Low-to-High Flys - 8x8 @ 50lbs

Step Forward Double Cable Curls - 4x8 @ 60lbs

EZ Bar Curls: 4x5 @ 90lbs

Cash Out:  

Thin Green Band Curls - 30 reps

EZ Bar Curls - 2x25 @ 40lbs

Ab Wheel Rollouts on Barbell - 2 reps

Chest/Biceps...

TRX Push Ups - 4x8

TRX Curls - 4x8 

Then, Max Reps Push Ups in 60 seconds - 57 (8 reps LESS than my PR.) I got 37 in the first 30 seconds Goal is 70+. Minutes. Next time I will try these fresh instead of after other shit. 

Then I did some Mutt Bar Hammer Curls. 

I finished with some isometric Static flexes. 

Isometric Static Flex - “For this exercise, you don’t need any equipment.  All you need to do is flex your biceps as if you were curling a barbell or dumbbell and keep the muscle contracted with your arm at 90-degrees.  Then, using your opposite hand, apply downward pressure to the forearm associated with the flexed muscle.  Resist the pressure and hold for 10-15 seconds and then switch to do the same with the other arm. 

Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body.  This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle. 

Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise.  In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds.  Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition 

Chest/Biceps...

Reverse LeverEdge Bench Press - 4x8 @ 200lbs

Incline Bench - 4x8 @ 120lbs 

Gironda Dips - 5x5 

 Cable Curls - 5x8 @ 120lbs

Axle Bar Curls: 5x5 @ 85lbs

Cash Out: Plate Crush Curls - 5x5 @ 70lbs

"Turkey Day"...

Chest/Biceps

5 Rounds of: 

30 Kettlebell Floor Press (35)

30 Two-handed Kettlebell Curl (35)

Cash Out: Kettlebell Hammer Curls - 3x8 @ 35lbs