Dave Lyford Next show April 2009 here I come !

[DavidLyford]

Starting on Monday August 4th, 13 days until my 36th birthday I will begin tracking all my training as well as diet.

A little info on me I have competed 15 times in the past beginning in 1998. Married and a lucky father of two beutiful girls the youngest being 5 months, this is why I did not compete this year. I am focused and going back to my roots (the way I used to train and diet). I have a degree in clincal nutrition from San Diego State so this helps with the nutrition side of things. Win, lose or draw, I will be at my all time best.

[DavidLyford]

On a side note 1 thing I will definetly use is Layne's last week prep, wow, did this work wonders for me last year

[yzrider400f]

his personalized prep is even better

[chris_abs]

good luck mate! i wish you the best!

your old contest pics luck great

chris

[DENTON]

good luck mate! i wish you the best!

your old contest pics luck great

chris

Thank you

[Agostage]

15 times! veteran of the game, good luck man

[DavidLyford]

Thanks I'll give it my all

[DavidLyford]

TRAINING
somewhat Max -ot style

Week 1 is a acclimation week, meaning I used a weight that I made sure I could get at least for 6 reps, the weights should be climbing in the up and coming weeks

Chest

3 sets incline dumbbell press 1@80x6.2@85x6

2 sets flat dumbbell press 2@90X6

Weighted Dips 2@45x6

Cable Crossovers 2@70x12

No cardio

I will update my diet in a few days

[tvicemanXXL]

Good conditioning in your avatar. What show do you tentatively plan on doing?

[DavidLyford]

Thank you, I plan on the OCB (SOA) Shawn Sullivan's show in April

[DavidLyford]

Leg day

Squats- 1@275x6.1@295x5.1@300x4.

Leg extentions- 2@110x12

Stiff leg deadlifts -3@225x6

Seated hamstring curls - 2@70x12

Cardio-20 minutes Treadmill 10 incline 2.5 speed

[DavidLyford]

08-05-08

Shoulders

2 sets dumbbell press
1@70x6.1@75x6.

2 sets barbell press
1@155x5.1@155x4.

2 sets side laterals
2@40x6

2 sets rear laterals
2@45x6

2 sets hammer strength shrugs
6 plates x8

calves
4 sets seated
4@3 plates + 25lbsx8

abs
2 sets cable crunches
full stackx12.

2 sets kickups
2@20

Cardio-none

[DavidLyford]

Deadlifts-no straps, (ut I need to get some)
1@295x6.1@315x4

Barbell rows
2@225x6

Hammer strength rows
2@120x6

Lat pulldowns
22@150x6

cardio-Max-ot style 16 minutes

[DavidLyford]

3 sets dumbbell curls
3@45x6

3 sets curl bar curls
3@110x6

3 sets overhead cable extensions
1@80x6.1@90x6 1@100x6

cable pushdowns
1@120x6.1@130x6.1@140x6.

cardio-20 minutes, light pace