This year has been focused on getting bigger and more shredded for the contests that are on the schedule. I have placed a premium on eating clean, upping my calories, working harder than I have ever worked in my life, cardio at reguar intervals and most of all getting as much face time with my coach, Justin Dees, as possible. As a result I have kept my weight between 192 lbs and 198 lbs and my body fat prior to the holidays and a trip to Hawaii and then Cancun in December and January around 5%. After the these events my body fat went up to 7.4% and then today is is down to 6.5%. I’ve decided with great counsel from my coach not to gain too much weight but rather keep it under control so I don’t have to go through a time of great effort to get down for the shows. The natural outcome has been that I am continually lean, vascular, and I’m in better shape. I am very pleased!
The “Push” has already begun. My first show will be here in Utah in June. Then, I will compete in the Nationals in Pittsburgh in July where I finished 6th last year as a Light Heavyweight in the over 60 age category. MAYBE, I will get a shot at the USA’s if I do well and my coach thinks I’m ready.At this point, I see no need to worry. As I have explained above, I am working harder than ever with a brand new strategy to be more lean and bigger when I hit the stage. So far, Justin likes the effort and the progress. For this, I am eternally grateful. If the Maestro is happy then so is the student—me!
The “Plan” is for me to keep training like a mad man in the gym. I’ve got to push my effort to new levels. I’ve got to push through the pain threshold for each exercise. Maximum performance with each session is the standard that I dare not violate. There can be no letdown. This is my time to be in the best shape of my life and I’m going to be there come show time.
My coach has me upping my cardio to 60 minutes twice per day on the eliptical machine. I hate cardio but it’s necessary and it will get my best effort daily. Note: I have watched some of the weirdest movies ever while doing my cardio. Rest assured, I am becoming an expert at grade B flicks.
Also, I am focusing on my abs with tons of core exercises that stress my abs and obliques in new and different ways. One of my good friends that I see each morning at 6:00 AM, Brock Brown has given me new weapons/tools in my arsenal to punish my abs. I hang from a bar and do leg pikes and also I do leg rotations in the pike position. Thank you Brock, I hate you because these babies hurt my abs, real bad! My coach has taught me a new ab exercise using a exercise ball. I lay on it on my back and do crunches very slowly doing as many as I can for 6 sets. by the time I do these my abs are screaming.
Another weak point that I will hammer are my quads. I have already adopted the philosophy to to push my leg work to new levels of reps and pain, especially during leg presses. I need to handle heavier weights for more reps and more sets. The intensity has already gone to a new level and the results are beginning to show. Thighs are bigger, deeper cuts, more vascularity and increased strength. I am not fully satisfied with everything yet but I’m getting there. I feel a real sense of urgency to get my quads in much better show shape. They just have to be better this year! I regard my quads as a weak point and the effort to correct this deficiency is underway.
My diet is being dictated by my Coach. He has me eating tons of protein as usual and limiting my carbs so as to shed pounds and the lean me out. I record everything that goes into my mouth so I can make necessary adjustments as needed. The trajectory of my body fat per cent must be downward. My lean body mass must be on the increase. My attention myst be on the “LOOK” that will be required in this contest to win. Justin Dees, my Coach will be monitoring me closely on a daily basis to ensure I am morphing into the bodybuilder that is ready to win.
Posing is going to be a daily discipline that will provide the judges and the audience with my best physique on display from start to finish. To my great appreciation, Justin insists that my posing be right on the mark. I am starting to do the compulsory poses several times per day. My wonderful wife is the one who transmits Justin’s expectation to me by watching my posing sessions. She knows precisely what Coach Dees wants and never leets me do things halfway. She will actually make me stop and redo something if it’s wrong. I am grateful for her help but there are times when the “fur flies” when I think she is being too hard on me or she is wrong. Hahahahaha! She is great.
The last thing to be put into place is my attitude. I must believe and act like a Champion. There are times when the only thing you might have going for you is the total conviction that this contest belongs to me and nobody can take it away. I am the person to beat! I will be ready to do some damage in the heart of gattle when I hit that stage. to win
These are the components of my “PLAN” to be the best this year. I hope you enjoyed this outline of the effort needed between now and the trophy run in June and July 2016 for me.
This is ‘OUR T IME”. All of us needs to decide what we want, make a plan, begin the push and get it done. If this helps you and inspires you then —GOOD!!
Until next time.
Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 