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!

Did a split back workout yesterday. Here is what I did:
AM Back Workout
Bent Barbell Rows 7 sets of 135/15, 155/15, 185/12, 205/12, 225/10, 245/10, 275/6* drop to 225/10*
Wide Grip Pull-ups 5 sets 12-15 reps
Straight arm pullins 5 sets 20 reps
Bent cross cable Pulldowns 1 set 30 reps
PM Back Workout
A variety of 4 different grip pull ups for 3 rounds of 10-15 reps
Rest 30 sec between each set for a total of 12 sets
High rope row ins 5 sets of 20 reps
Hyperext 4 sets 25 reps with weight
Did 30 minutes of Muay Thai with TEAM RTN ATHLETE Jaffer Panezai 

Trained Legs with TEAM RTN ATHLETE &NPC PHYSIQUE COMPETITOR Greg Crostewitz today at the Body Shop. Here is what we did:
Haddonfield Squats  (deep) 7 sets of 160/15, 210/15, 250/12, 300/10, 340/10, 390/10*, 430/8*
Single leg Deadlifts 4 sets of 40/12, 60/10, 80/10, 80/10
Leg ext slow 4 sets of 21 reps (7 in, 7 out, 7 reg)
Donkey hack calf raise 4 sets of 150/20, 240/20, 330/20, 430/30*

Also started the day at 4:50 instructing Boot camp and did 5 super sets of 20 deep squats and 10 alternate lunges 5 sets for 100 of each.

Trained shoulders this morning in 30 minutes. Shoulder/pec feels better from Mondays injury and warmed up real good with:
warm up
external cable rotation 3 sets of 15 reps each side
internal cable rotation 3 sets of 15 reps each side
front single arm cable flexsion 3 sets of 15 reps
single arm rear cable extension 3 sets of 15 reps

shoulder workout
10 super sets of 10 reps non stop of:
Side lateral dumbbell raises (medial delt)
cross cable rear shoulder flys (posterior delt)
Gradually increased weight every couple super sets.

5 super set of 15 reps of the following
cable upright rows
dumbbell shrugs
Gradually increased weight every couple super sets.

Abs
Inverted plank 1 set 100 seconds
lying leg raises 1 set 50 reps

Calves
calf machine 1 drop set 300/25, 200/50