Great Chest workout yesterday with TEAM RTN @rtnsupplements and TEAM FORWARD UPRISING @forwarduprising at my studio 1103 the Body Shop. We did a circuit nonstop with 5 exercises for 10 reps and did it for 10 rounds giving us 50 sets of chest 500 reps!!! Chest is still pumped! 

Here is what we did:

• INCLINE HAMMER STRENGTH 
• CHEST FLY MACHINE
• DUMBBELL PRESSES
• CABLE CROSSOVER/under grip raise
• PUSHUPS (slow reps strict form)

Also view clips of this workout: http://youtu.be/GBB2lAt35B8

Many More videos to come with TEAM RTN and FOWARD UPRISING ATHLETES 

Great Job @gwcrost @deafmuscles @forwarduprising @selfsufficentfitness

Did shoulders and arms yesterday with TEAM RTN ATHLETE Greg Crostewitz 
@apollongym here is what we did: 

5 supersets of
Side lateral dumbbell raise 25/15, 35/15, 40/15, 45/12, 45/12
Rotation dumbbell curls 25/15, 35/15, 40/15, 45/12, 45/12
Overhead dumbbell ext 80/15 reps all 5 rounds 
4 supersets of single arm rear shoulder cable raises 40/15, 50/15, 60/15, 70/12
Single arm cable curls same weights and reps
Single arm reverse cable pushdowns same weights and reps
Inverted machine cable curls 50/15 reps
Rope pushdowns 15 reps 

Did boot camp in AM  and participated in a shoulder arm circuit for 30 minutes. 

2 days away from Dallas Europa so raise things up a notch. 

I Had a great Chest workout yesterday with TEAM RTN ATHLETES Alcides Ver and Joe Delconte at Apollon Gym. We did only 3 exercises in a pyramid superset. Here is how it went.

6 supersets of the following: 
Nautilus Pullovers 70/15, 140/15, 190/15, 210/12, 210/10, 260/9
Hammer strength Incline Press 90/15, 140/12, 180/12, 230/12, 250/10, 270/9
Peck Deck 70/15, 90/15, 110/15, 130/12, 140/10, 150/9
Then we finished with a dropset of each exercise
Nautilus pullover 260/8, 210/10, 160/12
Hammer incline press 270/8, 210/10, 160/20
Peck deck 150/8, 120/10, 100/12

After workout we all worked on posing. 

Later Did 45 minutes of abs and conditioning with TEAM RTN ATHLETE Patti Maye. A few days till Dallas Europa and I have to do everything to get ready. 

Trained a split workout today of Chest, shoulders, triceps and Calves. Here is how I split the workout: 

Afternoon:

• Warmed up with 3 sets each way of internal and external rotation. 
  
• Standing side cable raises 8 sets of 8 reps alternating in front and behind pulley. 
  

6 super sets of:

• Cross cable rear delt flys 10-15 reps
  
• Standing cable flys 15 reps
  
• Incline dumbbell presses 8 sets of 60/8, 60/8, 70/8, 60/10, 60/15, 60/20, 70/15, 70/15*
  

*did strict form and with rotation. Chest attachments tight so didn't push heavy weight just did strict form and more reps. 

Evening Workout:

• One arm overhead tricep extensions 10 sets each arm of 30/15, 35/15, 40/15, 45/12, 50/10, 55/10*, 55/10*, 60/10** 60/10** 40/20 reps. 
  
• One arm reverse pushdowns 5 sets 15 reps increasing weight each round 
  
• Planks 4 different versions for 100 sec each
  
• Single leg calf raises 4 sets 25 reps 
  
• Did 50 minutes of kickboxing aerobics and 10 min stretching
  

Trained Back and Bi's twice today with Muay Thai. Here is what I did:
Afternoon Workout

• 5 super sets of:
• Lat Pulldowns 110/20, 150/20, 180/15, 200/12, 220/10
• Straight arm pullins 100/20, 110/20, 120/15, 130/15, 150/15
  
• Close grip hammer strength pulldowns 200/20 reps
• Hammer strength low rows 110/20 reps
  
• Hammer strength preacher curls 2 sets of 45/10, 70/10 then dropset 105/6, 70/9, 45/12 reps
  
• Standing single arm cable curls 5 sets 10 reps each arm 
  

Then did 25 min Muat Thai with TEAM RTN ATHLETE Jaffer Panezai

Night Workout 

• Single arm dumbbell rows 8 sets of 8 reps non stop with, 70, 85, 90, 95, 100, 110, 120, 130
  
• 3 super sets of 
  
• Pull ups 3 diff grips 10 reps each 
  
• Kneeling high rope rowins 20 reps
  
• Standing alt dumbbell curls 40/8, 50/8, 60/8
  
• Seated two arm machine curls 1 set 30 reps
  

Second chest workout since injury and feel pretty good. 
Here's what I did: 
Warm up:

• Speed bag 5 min
  

Chest:

• Incline Dumbbell Flys 4 sets 20/15 reps, 25/12 reps, 30/12 reps, 35/12 all with slow strict form
  
• High Incline Dumbbell press 4 sets 50/10, 60/10, 70/10, 80/10
  
• Flat Dumbbell Press 4 sets 80/10 reps, 80/12 reps, 80/15 reps, 80/15
  
• 3 rounds  of non stop
  
• Flat Dumbbell Flys 30/15, 35/15, 35/20
  
• Flat Dumbbell close press 30/15, 35/15,  35/20 
  
• undergrip raises 15/15, 20/15, 25/20
  
• Peck deck 1 set 50/50 reps 
  

Trained legs twice last week. Here's what I did: 
Started the day early doing a boot camp With Lots of bodyweight leg exercises like lunges and squats. Then midmorning walked for an hour medium speed. Then an afternoon did legs. 

Leg workout 1 

• Single leg step ups - Four sets of 15 reps each leg. Used dumbbells in each of the following weights 30, 40, 50, 60
  
• Single standing leg curls Four sets of 15 reps each leg with 50 lbs 
  
• For supersets of 25 reps With:
  
• Adductor 
  
• Abductor 
  
• Seated calf raise Four sets of 25 reps
  

Did 30 minutes of MuayThai boxing kicking workout with TEAM RTN ATHLETE Jaffer Panzai 

Leg workout 2 - Trained with TEAM RTN ATHLETE Greg Crostewitz . Here's what we did:

• Five supersets of 20 reps of the following:
  
• Vertical leg press 90, 180, 270, 360, 450
  
• Hammer strength Alternate leg extension 80 pounds each leg
  
• Walking barbell lunges Four sets of 135/16, 135/16, 135/16, 135/32 reps
  
• Finished with Three supersets of 20 reps with: 
  
• Lying leg curls 105!lbs
  
• Standing calf raise 400 lbs 
  

Back: 
Did a circuit of 3 exercises for 15 reps each set 2 rounds

• Front Pulldowns
  
• Bent Low Pulley cable rows
  
• Seated rows with rotation 
  

Then did 3 different types of pull-ups

1. Med grip 10 reps with 5 sec neg. 
   
2. Close grip 10 reps w/ 5 sec neg.
   
3. wide grip 5 reps hold head to top for 5 seconds on each rep
   

Then did a circuit of 3 exercises for 3 rounds:

1. Alternate Bent rows/deadlifts 135/10 each
   
2. Prone dumbbell rows 60/12 reps
   
3. Cross cable Pulldowns 40/15 reps
   

Then went to Biceps

• All we did is one exercise 
  
• Standing barbell curls 95/10 reps no rocking and negatives 
  
• 115/10 reps same way 
  
• 135/2 reps all biceps no rocking and slow negatives 
  

We also did a variety of different push-up combos and took some pics throughout this workout. 

TEAM RTN Trains at the East Coast Mecca
TEAM RTN/TEAM DOC trained at Bev Francis Power House GYM East Coast Mecca today. The Team split up in groups doing different body parts. I trained shoulders with TEAM RTN ATHLETE physique/Bodybuilder Phil Mucaria. Here is what we did:
warmed up rotator cuff with 3 sets of 15 reps with ext rotation
workout
Standing Side lateral raises 5 sets of 30/15. 35/15, 40/15, 40/15, 45/15 then we did a nonstop dropset of 50/15*, 45/7, 40/7, 35/5, 30/7, 25/5, 20/5
Seated side lateral raises 5 sets of 30/15, 35/12, 40/10, 40/12*
dropset of 40/12, 30,,10
Facedown Machine Presses 5 sets of 12 reps
standing cross cable flys 4 sets of 12-15 reps plus 1 set of multiple full/partials
Phil still did shoulder and I started arms. Didn't finish arm workout because was busy helping out Team. Overall had a great time and Team had an experience at Mecca. We shot some videos of the Team training so stay tuned for great footage!