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

Trained back and arms Saturday with TEAM RTN. Here's what I did: 
BACK :

• Wide grip lat pulldown 3 sets of 180/15, 200/12, 220/10 Then going to drop set of 240/7, 200/8, 170/8 reps 
  
• Hammer strength Single arm low Rows - Five super sets of each side 45/10, 90/10, 135/10, 180/10, 225/7*
• Superset that exercise with Hammer strength Two arm hi Rows - Five sets of 190 lbs for 10 reps
• Finished back with Four different grips of pull-ups For a total of 40 reps. 
  

BICEPS:

• Hammer strength preacher curls - Five sets of 12 to 15 reps Thumbs behind bar to focus on biceps
  
• Machine peak curls - Five sets of 10 reps
  

TRICEPS: 

• Single arm overhead rope extensions - Four sets of 10 reps One drop set of 100/8, 80/8, 60/8
  
• Rope push downs Five sets of 10 reps
  
• Super set with overhead tricep extension machine - Five sets of 10 reps Went up to the entire stack Of 300 pounds

Here is a great workout I did at Apollon Gym the other day:

• Nautilus Pullovers 1 warmup set 70/15
  
• 5 sets 140/15, 210/15*, 210/15*, 280/6**dropset to 210/12*
  
• Super set with
  
• Hammer Strength decline Press 1 warmup set 90/15
• 5 sets 180/15, 270/12, 270/15*, 360/5** dropset to 270/20*
  
• Incline Barbell Press 5 sets 135/12, 185/10, 205/10**FR, 225/5*dropset to 135/10. 
  
• Super set with Body masters Pec Deck 5 sets 100/12, 100/12, 120/6**dropset to100/10, 100/15*
• Super set with Icarian calf raises 5 sets of 400/20, 400/20, 400/20, 400/50

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