Gironda 8x8 - Chest/Biceps...

Football Bar Beach Press - 8x8 @ 148lbs*

KB Reverse Press - 8x8 @ 35lbs*

*Superset

Headbanger Chin Ups - 8x8*

Two-hand KB Curls - 8x8 @ 53lbs*

*Superset

Cash Out: Pegboard x 10

6x8 - Chest/Biceps...

Incline Dumbbell Press - 70lbs*

LeverEdge Bench - 235lbs*

*Superset

The Around The World Fly- 3x8 @ 20lbs

Rope Hammer Curl - 100lbs

Standing Two Hand Kettlebell Curls - 60lbs*

*Superset

Cash Out: One Pegboard ascent with 10 pull-ups at top. Crazy difficult. According to a recent study I just read: “the Peg Board ascent was heavily dominated by the lats, biceps, and pecs”. My biceps and pecs were already smoked before doing this. 

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

Bench & Pegboard Superset...

Bench Press - 5x10 @ 171lbs *

*One Pegboard Climb after each set 

Cable Chest Low-to-High - 4x8- 30/40/50/60

Kneeling Pulldowns - 4x8 - 90/110/130/150

7-5-3 Chest/Back...

Three Rounds - NOT for time:
15 Push Ups
1 Pegboard Climb

Then,

LeverEdge Bench 7/5/3 @ 230-250-270/250-270-290

Dead-Stop Smith Machine Row 7/5/3 @ 90-140-160/140-160-180

Cash Out: Dead-Stop Smith Machine Row @ 90lbs - 10-9-8-7-6-5-4-3-2-1 - 55 reps

49s - Chest/Back...

Cash In: 2x Pegboard

LeverEdge Incline Bench Press - 210lbs -7x7 - 49 Reps

LeverEdge Row- 200lbs - 7x7 - 49 Reps

Pegboard - 5x Up & Down

Low-to-High Cable Fly - 70lbs - 7x7 - 49 Reps

Cash Out: Max Reps Bench @ 185 and one pegboard climb up middle of board

Link:  

video of my pegboard climb