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

Did shoulders and tris this Morning. Here is what I did:
Shoulder Press 10 sets of 10 reps with 95, 95, 115, 115, 135, 135, 135, 135, 135, 135 lbs (30 seconds rest in between sets)
Side Lateral low pulley side raises 5 supersets of 15 reps with Rear Shoulder Fly machine same reps. Do back and forth non stop.
Then went to triceps and did:
one arm overhead dumbbell ext 5 sets of 15, 12, 10, 12, 15 reps
lying tricep ext with close grip press alternating 3 sets of 8, 7, then multiple set up to 6/6. I used 95 lbs.

Trained back and biceps in 3 splits today, here is what I did:
4:50 am Boot camp conditioning
8am morning workout
Bent Barbell rows 5 sets of 10 reps with 155, 205, 255*, 205, 205
Pull-ups 3 sets of 12 reps 3 diff grips
Hammer dumbbell curls 1 set 50 lbs/20 reps
12:30 afternoon workout
Single arm vertical Flex Row 5 sets of 10 reps
Medium arch grip Pulldowns 4 sets 12 reps with 130, 160, 190, 200, 210
Medium arch grip low rows 5 sets of 20 reps with 120lbs
Preacher Cable Curls 4 sets 10 reps
Finished with 30 minutes of Muay Thai conditioning with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai.
5:00 evening workout
One arm dumbbell rows 3 sets of 10 reps with 100, 110, 130 lbs
Pull-ups 1 set of 12 reps wide grip
Alternate dumbbell curls 1 set of 10 reps with 60 lbs

Trained heavy chest in Am today and later did light weight high rep shoulder tricep workout in PM
Here is what I did:
75 degree Incline Dumbbell Press 2 warm up sets for 15 reps with 30 lbs, 50 lbs then 4 sets of 10 to 12 reps with 70, 75, 80, 85 lbs
30 degree incline dumbbell Press 3 sets of 8 to 10 reps with 90, 95, 100
Flat dumbbell Fly's 4 sets of 40 lbs/15 reps, 45 lbs/12 reps, 50 lbs/12 reps, 55 lbs/12 reps.
Dumbbell pullovers 3 sets of 12 reps with 90 lbs, 100 lbs, 125 lbs!!!
PM workout
Did 1 set of 100 reps of the following exercises
Shoulder dumbbell press
Side lateral raise
Bent rear dumbbell flys
Dips
Overhead rope ext
Tricep pushdowns
Also in am walked 3 miles and in PM did cardio kickboxing class for 1 hr.

Did a squat workout today consisting of 10 deep squats for 10 reps. Rested about 1-2 minutes between sets. Increased weight to the 6th set then started dropping weight each set after- this is called pyramiding.
Here is what I did:
Squats (deep) 10 sets of 10 reps with 185, 225, 245, 275, 315, 365*, 315, 275, 225, 225 on the max set *365 didn't get as low as I'd like and felt pain in back and knees so after started dropping weight and felt better.
After squat workout did 45 minutes of Muay Thai and Conditining with TEAM RTN ATHLETE & Pro Muay Thai fighter Jaffer Panzai. We did 35 minutes of pad work with punching and kicking combos. Then did 4 rounds of sprints on treadmill with treadmill turned off pushing belts. Then went to Ab work for 5 minutes and that was it.

TEAM RTN ATHLETES IFBB Pro physique Irina Veselova, TEAM Doc CEO Jerry Wheeler and IFBB Pro Physique/RTN CEO Rich Tuma training @apollongym today Back and Triceps. Here is what we did;
wide bar Pulldowns 4 sets 12-15 reps.
Low cable rows 4 sets 12-15 reps.
Hammer strength low rows single arm 4 sets 15 reps plus 1 finishers set of 15 reps.
Hammer strength vertical rows 4 sets 15 reps
Bent barbell rows 10 sets of 5 reps alt grips palms up and palms down. Last set did 15 reps
Finished with triceps 7 supersets of 12-15 reps of:
Tricep pushdowns.
Reverse pushdowns.
Great pump from workout!!! Took RTN MASS BUILDER Postworkout and PUMP HARDCORE before workout.