Chest/Biceps - Triset of 6x8

Ring Push Ups*

LeverEdge Bench Press - 235lbs*

Seared Horizontal Cable Flyes - 30lbs*

EZ Bar Drag Curls - @ 50lbs*

Zottman Curls - @ 20lbs*

Double KB Curls - @ 35lbs*

*Triset

*15 Second Rest

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 190lbs

Incline Dumbbell Press - 40lbs then, 100x8! (THREE Rep PR!)

Low-to-High Fly - 50lbs

Drag Curls - 45lbs

Zottman Curls - 15lbs* then, 1x5 @ 40lbs

*Superset

*Rested 15-30 seconds in between sets. 

Cash Out: 

Slingshot Bench - Max reps @ 225lbs - 15 

Max Chin Ups - 22 reps

Gironda 8x8 - Chest/Back...

Gironda Dips

LeverEdge Bench Press - 250lbs

Low-to-High Cable - 40lbs

Rope Hammer Curls - 100lbs*

Zottman Curls - 25lbs

*Superset

Finished my Chest/Arm workout with 3x5 of “cheat curls” @ 55lbs

Cheat Curl with Slow Eccentric

Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion. 

Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.

This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation #DumbbellCurls #CheatCurls #kettlebellrob

Gironda 8x8 - Chest/Biceps...

Max Rep Bench Press @ 185lbs: 15-12-7-7-10-51 reps

Decline Ring Flyes 8x8 

Barbell Drag Curls - 60lbs superset with 

Zottman Curls - 25lbs

Finished my chest & bicep workout with two pegboard climbs. Did 5 pull ups at the top. Crazy difficult.  According to a recent study I read they determined that one pegboard ascent equals 25 strict pull-ups

Gironda 8x8 - Chest/Biceps

LeverEdge Bench - 180lbs

Neutral Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

* 15 second rest in between sets

Drag Curls - 40lbs

Zottman Curls - 15lbs

* 30 second rest in between sets

Cash Out: 10 Decline Clap Push Ups

Gironda 8x8 - Chest/Biceps

LeverEdge Bench - 180lbs

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Drag Curls - 40lbs

Zottman Curls - 12lbs

*15- 30 seconds rest in between sets