Trained Shoulders, Triceps and calves at The Power House Gym in New Haven, Connecticut yesterday. Here is what I did:
Flex shoulder Press 2 warm up sets
105/12, 135/10
4 sets 180/10, 240/10, 270/10, 300/10 reps
Icarian side lateral raise machine 60/12, 70/12, 80/12, 80/12 reps
Super set with
Flex rear delt flys
170/12, 190/12, 210/12, 220/12
Icarian side lateral raise
1 drop set 100/8, 80/8, 60/12 reps
Flex rear delt flys
1 drop set 220/10, 190/10, 170/8 reps
Triceps
TK star overhead tri ext 5 sets of 15 reps
Dip machine
Super set with
Hammer strength MTs tri ext
5 rounds 15 reps
Donkey Calf Raise 1 drop set of 500/25, 400/25, 300/25, 200/25
Finished with a hr of posing with Kenny Wallach.

Trained Back and Biceps Tuesday and finished with Muay Thai. Here is what I did.
Back
Hammer Strength Pulldowns 3 sets of 10 reps  plus 1 dropset of 8, 10, 12 reps.
Hammer strength behind neck Pulldowns 3 sets of 10 reps  plus 1 dropset of 8, 10, 12 reps.
Hammer strength single arm low rows 4 sets of 10 reps
Biceps
Standing fat bar cable curls 5 sets 10 reps
Kneeling two arm high pulley double biceps 5 sets 12-15 reps
Finished with 30 minutes Muay Thai with Pro Muay Thai fighter and TEAM RTN ATHLETE Jaffer Panezai.

3 split workout Chest, shoulders, tri's, calves and abs!!!
Trained 3 different workouts yesterday: here is the breakdown.
Chest
75 degree Incline Dumbbell Presses 4 sets of 60/10 reps, 70/10 reps, 80/10 reps, 90/10 reps.
Flat Dumbbell Presses 4 sets of 100/10 reps, 110/6 reps*, 100/10 reps, 100/10 reps.
Dumbbell Pullovers 3 sets of 10 reps with 100, 110, 120 lbs
Flat dumbbell flys 1 dropset 50/10, 45/10, 40/10 reps.

Later in afternoon did shoulders, tris.
Shoulders
Dumbbell upright rows 4 sets of 10 reps with 45 lbs
One arm Dumbbell Press 4 sets of 10 reps with 60, 70, 75, 80.
Standing Dumbbell Side raises 4 super sets of 10 reps with bent rear delt flys 10 reps. Used weight of 30 lbs
Triceps
Pushdowns with fat V bar 3 sets of 10 reps with slow controlled reps and hold at bottom of each rep. Used weight of
100 kg, 100 kg, 110 kg
One arm overhead tri ext 3 sets of 10 reps with 40, 50, 60 lbs.
Lying tri ext with long olympic bar 3 sets of 10 reps with 95 lbs.
night did abs with cardio kickboxing
finished with 100 reps 3 different ways with changing toe position

Great Workout yesterday with TEAM RTN/TEAM DOC. We split in 3 groups of teams. this is what my group did for legs yesterday. We were focusing on high volume and lots of reps. 
Leg extensions 4 multiple sets of:
set 1 (full/half up to 10  reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
Standing calf raises 25 reps

Reverse hack Squats
 Here is what we did:
set 1 (full/half up to 10  reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
seated calf raises 4 sets of 25 reps
walking lunges with squats. we used 135 lbs for 20 alt lunges with 40 squats 1 set supper setted with 100 tire squats. 

Finished with lying leg curls 1 dropset of 10, 12, 15, 20  reps

did abs with Jerry Wheeler 3 intense sets of
Hanging trunk twists (1 each side and 1 center x 4)
Hanging alt single leg lifts( 8 each)
hanging trunk curls 1 set of 8 with slow negatives
thats all we needed to fry abs.

Here is a great triceps and ab workout I did yesterday:
Rope pushdown warm up 2 x 15 reps),work sets 3 sets of 67.5 kg/15(F), 72.5 kg/12(F), 82.5 kg/12(BF) then drop set for 72.5 kg/8 reps
Two dumbbell Skull Crushers w/rotation 3 sets of 40 lbs/10, 45 lbs/10, 50 lbs/8(F)
Seated two hand Db overhead extension 3 sets of 90 lbs/12(F), 100 lbs/10(F), 110lbs/10**(BF)
Straight bar cable press downs 3 sets of 82.5 kg/12(F), 92.5 kg/10(F), 100 kg/8(BF) drop set for 72.5 kg/10 more reps
-ABS:

Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
V-ups 3 x fail
Weighted decline sit ups 3 x 10(F)s

Trained Shoulders and abs Tuesday
Warmup
Burn machine 30 sec each way
Rope whips 2 sets of 50
Shoulders
Single arm Standing side lateral cable raises 3 sets of 10 reps with 3-5 sec pos/hold/neg and 1 dropset of 8, 8 reps. Did last set behind back.
Single arm Bent rear delt raises with a cable 3 sets of 10 reps with 3-5 sec pos/hold/neg and 1 drop set of 8, 10, 20 reps
5 supersets of 20 reps with
Standing cross cable rear delt flys
Standing kettlebell side raises
Finished shoulder with
1 descending set of 10/10, 8/8, 6/6, 4/4, 2/2. With iron crosses and standing dumbbell flys
Ab workout 3 non stop circuits
V ups 15, 20, 25
Leg raises 20,25,30
Russian twists 25,30,35
Plank twists 30,35,40
Finished abs with
Inverted plank 100 sec
Reg plank 100 sec
Had RTN PUMP HARDCORE before workout and BIONIC EDGE WHEY after workout.

Monday I trained Chest in afternoon and abs, calves and cardio in the evening. Here is what I did: 
Incline hammer strength 2 warm up sets 90/12, 180/12. 4 sets of 270/12, 300/10, 360/4 drop set to 250/6    Flat Bench Press 5 sets of 185/12, 225/10, 250/8, 275/6 drop set 225/7*
Incline Dumbbell Press 4 sets of 80/12, 85/10, 90/6* drop set to 65/5*
Flat Dumbbell Fly's 4 sets of 45/12, 55/10, 65/8 dropset to 45/10*
Standing Flat cable Press 3 sets of 15, 12, 10 reps 
Evening workout:Four giant sets of abs non stop
V ups 15 reps
Leg raises 25 reps
Cork screw 25 reps
Russian twists 25 each way
Standing calf raises on smith machine 4 sets of 315/25, 315/25, 315/25, 315/50 reps
Finished night with 1 hr of kickboxing aerobics with more abs and stretching.

Did a split workout yesterday of Biceps in am and Back in the afternoon. Here is what I did:
Biceps
Seated alt dumbbell curls 2 warm up sets of 20/15 reps, 30/15 reps,
3 sets of 35/12 reps, 45/10 reps, 50/10 reps,  plus 1 drop set of 60/8* reps, 50/8*reps, 40/8* reps.
One arm Concentration curls 3 sets of 40/12 reps, 40/12* reps, 40/10* reps. Plus one drop set of 50/6* reps, 40/6 reps.
Hammer Rope Cable curls 1 drop set 72.5 KG/12* reps, 67.5KG/5* reps
Back
Bent Barbell Rows 2 warm sets 115/15 reps x 2
3 sets with 185/12 reps, 235/10 reps, 235/10 reps, one drop set of 235/8*, 185/12 reps.
V bar PullDowns 3 sets of 180/12 reps, 200/12* reps, 230/8* reps. One drop set 250/6* reps, 200/6* reps 180/3* reps.
Wide grip Pulldowns 3 sets of 180/10 reps, 200/10* reps, 220/8* reps. One drop set of 230/6*, 200/3*, 170/3* reps.
V bar machine Rows 3 sets of 160/12 reps, 190/10* reps, 200/8* reps. One drop set 220/8** reps, 190/4* reps, 170/3* reps.
Did 25 minutes of boxing with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai. Foot was sore and finished workout but later did 2 more exercises of back
Smith machine Deadlifts 5 sets of 200/15 reps, 290/12 reps, 340/10 reps, 290/12 reps, 200/15 reps.
One arm dumbbell rows 4 sets of 100/10 reps, 110/10 reps, 120/10 reps 130/10* reps**video only got 6 of the reps because of 15 sec time on instagram

Great TEAM RTN session yesterday with TEAM DOC/NPC Judge Jerry Wheeler. We trained Back/Biceps in 3 groups. We split up in groups according to goals. I worked with new TEAM RTN ATHLETE Justin Coale. Here is what me and Justin did:
Did 5 supersets of 12-15 reps with kneeling rope pullins and close grip Pulldowns increasing weight each round.
Did 5 supersets of 20 reps with
TK star wide Pulldowns and high rope row ins.
Then went to low Machine rows
1 warmup set and 1 drop set of 10,10, 10, 10, 10 reps
That gave us 25 sets of back.
Then did biceps with TEAM RTN ATHLETES Marisa Savino, Joelle Colon and Justin Coale. Here is what we did:
It was only 4 sets but high intensity sets  with full and partial reps. Here is the breakdown of how we did the sets:
1. 1 full rep and 1 half rep up to 10 reps
2. 1 full rep and multiples up to 7 half reps.
3. 1 half rep and multiples up to 7 full reps.
4. Killer set of multiple of full and half from 1 to 7 reps giving a total of 56 reps for this set.
Back and bi's were fried.
Jerry went over posing with Team and trained there abs at the end. We will do this again soon and post in advance.

Leg ext 5 sets 15 reps with 140, 180, 210, 210, 210
Hack Squats 2 warm up sets for 15 reps with 90, 150 lbs then did 5 work sets of Hack Squats for 12-15 reps with 200, 220, 250, 275, 315
Lying leg curls 5 sets  of 15 reps with 80, 90, 100, 110, 120
11:40 HIT conditioning workout
2 super sets 2 min each of
Versa climber
Concept2 row machine
Sprint interval on treadmill turned of pushing belts for 8 minutes
Afternoon workout 12:45
Single leg ext 5 sets 20 reps
Lying leg curls 5 sets 12 reps
Seated calf raise 5 sets of 15 reps
Ab coaster 4 sets 25 reps
Hammer strength Ab crunch machine 4 sets 25 reps