[Swifty]

ok so here is the routine we put together for the contest:

4 sets of each excercise 10 reps, 8 reps, 8reps, 4-6 reps

DAY 1
Chest/Biceps/Calves

Flat Bench
Incline Bench
Decline Bench
DB Flies
Preacher Curls
BB Curls
21’s
Concentration Curls
Standing Calve Raises

DAY 2
Back/Triceps/Calves

Front PullDowns
T-Bar
Cable Rows
Wide Grip Chins
Wide Grip Pushdowns
Seated DB Extensions
Close Grip Bench
Skull Crushers
Leg Press Calve Raises

DAY 3
Thighs/Hamstrings/Calves

Double Leg Extensions
Double Leg Curls
Leg Press
Squats
Straight Leg Deadlift
Standing Calve Raises

DAY 4
Shoulders/Calves

Shrugs
Behind Neck Press
Front Press
Side Lat Raises
Front Lat Raises
Leg Press Calve Raises

[Kaboom]

In all honesty with your trainer you all are going to be hard to beat.Dedication is the key.Good luck.It looks like a solid plan so far

[chrispghmuscle]

Definately going to be a team to be Reckoned with.

I wish your team the best of luck..

[Swifty]

thank you we wish the best of luck to everyone in the contest!!!

[mr_bhana]

And here's the new addition to the team! >>>*MR BHANA*<<< haha

Swifty can you please tell me you're strong and weak points, and by the looks of the split, Volume works best for you!

[Swifty]

Welcome to the Team!!!

i believe my weak points are my legs and my shoulders and core....i'm currently happy with my progress in my Tri's,Bi's, Back and chest

And yes i eat volume for breakfast haha

[mr_bhana]

ok cool, Bigbull posted me some of your pics, now we need to post em up on a thread, with some leg shots too ahah

Can you also please post up you're sample diet, We're thirsty for a win! so we need 110% haha

[Swifty]

because of my schedule i started this new routine yesterday

weighed in at 164.5 lbs today

DAY 1
Chest/Biceps/Calves
Sunday 5/4/08

Exercise Set 1 Set 2 Set 3 Set 4
Flat Bench 10 reps 135 8 reps 145 8 reps 155 4 reps 165
Incline Bench 10 reps 95 8 reps 105 8 reps 110 6 reps 115
Decline Bench 10 reps 95 8 reps 115 8 reps 135 4 reps 155
Cable Flies 10 reps 70 8 reps 80 8 reps 90 4 reps 100
Preacher Curls 10 reps 30 8 reps 40 8 reps 40 6 reps 50
BB Curls 10 reps 30 8 reps 30 8 reps 40 6 reps 50
21’s 25 25 30 X
Standing Clave Raises 20 reps 60 20 reps 60 20 reps 60 20 reps 60

[Swifty]

my sample diet is i just try to take in 2500 to 3000 calories a day, try to get 150-200g of protein per day, basically going for a 40% carb 40% prot 20% fat diet

[under construction]

good luck guys Ill be watchin this it should be great!!!!!!!!!!

[Swifty]

[bigbull]

right my man we are gonna win this with no probs