Chest/Biceps - 8x8...

Football Bar Beach Press - 8x8

@ 148lbs*

Low KB Incline Press - 8x8 @ 53lbs*

*Superset

Headbanger Chin Ups - 4x8 @ 15lbs*

Kettlebell Hammer Curls - 4x8 @ 53lbs*

*Superset

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Cash Out: 

Kettlebell Fly - 2x8 @ 53lbs*

Kettlebell Hammer Curls - 2x8 @ 25lbs*

Isometric Static Flex*

Triset*

Pelican Curls

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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 

German Volume Training...

I decided to switch to from Escalating Density Training (EDT) to German Volume Training for the next couple of  months or so.

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

Check out more: German Volume Training

My training looked like this:
Kettlebell Incline Press- 24kg bells - 10 sets of 10 - 100 reps
Chin Ups- Bodyweight - 10 sets of 10 - 100 reps

I finished with:
Double Kettlebell Swings - 24kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm

Kettlebell & Clubbell Escalating Density Training (EDT)...

My training looked like this:


PR One - 10 Minutes:
Kettlebell Incline Press - 32kg bells - 50 reps
Double Clubbell Snatches - 15lb clubs - 50 reps

4 Minute Rest

PR Two - 5 Minutes:
Bear Crawls - 24kg bells - 40 steps
Two Hand KB Curls - 32kg bell - 40 reps