Workout for April/2nd

Heres my work out from Saturday.  It killed my shoulders chest and triceps.  All exercises were done using a TRX:

3 sets of 20 atomic push ups.
3 sets of 15 TRX presses
3 sets of 15 Tricep extensions
3 sets of 20  pikes
1 mile jog

I rested in between sets so that I could build strength and increase muscle mass since I'm getting back into it.

Here is my work out from Monday.  I worked out the muscles that I didn't on Saturday.  These exercises were done with barbells and dumbbells:

1 set bent over row 135 10 reps
1 set bent over row 155 10 reps
15 reps bent over row of 185 pounds completed in 4 minutes (this was to allow my back to rest, felt too light)

1 drop set of assisted pullups  25 reps:  I started with the assist at 50 pounds and completed 8 reps then did at least 3 for every ten pound increment

3 set of RDL at 185 10 reps

3 sets of one leg bent over rows with two 30 pound dumbbells.  I would do 10 on each leg then rest before the next set.

Hamstring curl 115 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps
Hamstring curl 115 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps
Hamstring curl 95 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps

800 meter jog
400 meters with 50 meter sprint 50 meter slow jog
400 meters with 200 meters fast 200 meters medium to slow