To

I was lamenting to a good friend of mine awhile back that I wished I had gotten started in bodybuilding when I was alot younger. He looked deep into my eyes and said to me, “Look Doug, all we have is today and that I have tremendous potential.”

Wow! I was humbled by this simple truth. Each of us only has a certain amount of time on this earth. Each of us has an expiration date. So, we ought to spend our time concentrating on the time we have and the time we control. We ought not be looking backward with regret. Famously put, “WE CANNOT UNRING THE BELL.” Also, we have to believe that we have far more to give today than yesterday.

This “1-2” punch of 1.). We control only today because that’s all we have and 2.). Despite our age we have tons of potential to perform and improve. These two points should be the backbone of our very existence. These two points have set me free to live today and know that I am primed with plenty of great things yet to throw into the fray.

Turn me loose God. Today is my day to fight. Today is the day I bring all my potential to the fight.

MANY MORE CONTESTS TO WIN…..STARTING TODAY!

WE ONLY HAVE TODAY…..USE IT WISELY!

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Spartan Series # 75

In life there are so many things we don’t have access to just because somebody has told us we will never have it. We are given every reason why the thing is out of reach for us. A great one that was repeated to me was, “Why do you NEED to do that anyway?” Interesting in this question which is aimed squarely at the thing we want to accomplish is the word “NEED.” Ouch! I wrestled with this question containing the word “NEED” for a long time. Finally, I realized that “NEED” is totally not the correct word. For me the best word would have been “WANT.” Ah Haaa! the thing I wanted to accomplish is encapsulated in the word “WANT.” I only have “NEEDS” as it relates to survival. “WANTS” are related to choice! I choose my goals and I “WANT” to pursue them and accomplish them.

To “WANT” something “NEEDS” your attention or the “WANT” will die. You will not die because of a “WANT” but your chosen goal and objective will die unattended. Get this right! Don’t let jealous people use the pretext of “NEED” dissuade you from going after your “WANTS.

Go after all the things others have tried to steal from you with lofty words of concern and personal advice. It’s a lie and only you can get what you “WANT.”





“You Don’t Find Willpower”

All of us likes to think that we possess tremendous amounts of the quality I like to refer to as “WANT TO.”  I can testify to the world that most of us possess little to no “WANT TO.”  The basic things that drive all of us humans gets us out of bed in the morning and sets us on our way.  Those basic things are, a full bladder, hunger, new found energy due to a great night’s sleep etc.  However, when it comes to generating drive and energy that is focused on something we want to accomplish we have to “CREATE IT.”

When I wake up in the morning I take a few minutes to bring to mind the thing that is most important to me today.  For me, it is bodybuilding and training.  I don’t have to dig deep to get the “WANT TO” to get up, get going, get organized and get out the door.  But, there are days that it is very hard to generate enough “WILLPOWER” due to illness, injury, fatigue, or some other distraction.  It is on these days that I have to “CREATE” my own “WILLPOWER” because the natural type is just not there.

We have to remember that nothing that you want is easily gotten and rarely is something worth having is won without a fight. When we laser on that which we desire it takes herculean effort to attain it.

I know I’m preaching to the choir here but it is good to bring all this into focus again.

This year I believe I can be the best I have ever been.  But, in order to be that better person I have to not wait for a sign from heaven.  I set the pace. I set the goal. I establish the required discipline to win. To be better is not a passive miracle.  It is attained by self mastery aimed at driving ourselves to the brink of exhaustion to win.

IN SUMMARY, I CREATE MY OWN MOTIVATION! I don’t waste my time searching for motivation.

Until next time, I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Carry Your Trophy With You

Arnold Schwarzenegger said, “You carry your trophy with you.”  He was obviously referring to your body.  It is a clear representation of the work that you have put in.  Winning a metal or ceramic trophy as a consequence of heavy training, dieting, hours of cardio, and correct supplementation pales in comparison to being able to enjoy the moment by moment benefits provided by a well-trained and conditioned body.

Bodybuilding vs. Other Sports

Bodybuilding stands in stark contrast to the normal seasonal sports.  Typical sports like football, baseball, track, wrestling and others requires a time of preparation for the season and then when the season is over there is a time of let down or rest.  This rest continues until pre-season training starts again.  Bodybuilding enjoys no time to let down.  Briefly, bodybuilding is a lifestyle with times of great intensity to prepare for contests.  Post contest time is spent assessing our performance, redirecting our efforts to eliminate weaknesses and aiming for the next contest.  Between shows bodybuilders work hard.  There really is no down time that allows for inertia to set in.

Benefits of a Bodybuilding Lifestyle

Regarding how bodybuilders are perceived by colleagues and the public at large, it must be admitted that we/bodybuilders stand out.  It is not uncommon to received many unsolicited compliments each day both in and out of the gym.  Our bodies testify to the lifestyle of hard work and sacrifice that we endure/enjoy.  A common refrain that I get is, “Boy, I hope I look half as good as you when I’m your age.”  I am humbled by this comment. The bottom line is that the great gains we make as bodybuilders defines our lifestyle…..and people notice.  Our bodies project to the world that we are hard workers and students of good health and appearance.

Flex Lewis

The Lifestyle Can Happen for You

In closing please note that “anybody can look good at any age, but you have to want it.”  The first thing that must be done is to “decide” that this effort to be better is worth it.  Get alone and count the cost.  Then, make a plan to get started.  As you begin, take time to set a very specific goal and write it down.  Post this goal in a very prominent place as a constant reminder of what you want to accomplish.

Key Thought: Measure everything including food, body weight, body fat, and take pictures weekly to document improvement.

Lastly, resolve to never give up.  The road is hard and sometimes very discouraging.  Do not look back and don’t miss workouts.  The lifestyle body will appear slowly because you keep at it.  Show the world that what you are seeking is manifested in the great body “trophy” you carry with you.  This is a reflection of the lifestyle you live.

Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

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Dumbbell Shrugs

This is the final exercise that I use for Shoulders on Mondays.  I can honestly say however, that there are other Shoulder exercises but this concludes my basic Shoulder regimen.

I do dumbbell shoulder shrugs as my last exercise.  I go over to the dumbbell rack and I start with 40 lbs. dumbbells in each hand.  I do the movement as illustrated above, attempting to keep my arms as straight as possible but for me it’s hard, doing 12 to 20 reps.  I then repeat the process with 45 lbs. dumbbells for the same number of reps.  I then to 55 lbs. then 60 lbs. then then 65 lbs. then 70 lbs. and so on until exhaustion.

Third from Left is Flex Lewis.  Not my shoulders by any stretch, but it illustrates what our shoulders need to look like as we prepare to compete.

This exercise hits my traps and posterior deltoids.  I have a long neck and so it’s imperative that I spend a goodly amount of time training the traps and posterior deltoids.  Usually, as I’m going dumbbell shrugs I am doing lateral dumbbell raises between each set of shrugs.  I do these two exercises together because I do not like dead time between sets and I stay focused.

This exercise is not sexy but it does the trick.  Now, you can also add the same focus on the traps and posterior deltoids by doing barbell shrugs using the Smith Machine.  I do these to the front mostly but I’ve seen others do them with the barbell held to the back.  Either way the traps and posterior deltoids are trained well.

In closing, let me urge all of us to push on. As my Coach, Justin Dees reminds me that, “consistency builds muscle.”  Translation: Don’t miss workouts.  Don’t talk during workouts (wear a headset).  Train harder than anybody else in the gym. When you are done you should look back over your shoulder as you depart the gym and say to yourself, “I own this place.”  Never give up and stay focused.

Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Front Barbell Raises for Anterior Delts

Thus far we have hit the heavy duty work of “Shoulder Presses” that stresses the entire shoulder girdle with each rep.  Next we attacked the “Posterior Delts with High Rope Cable Pulls” which as stated works the Posterior Delts.  I try to do these in between sets of heavy Shoulder Presses so I do not let my shoulders rest much between sets.  Most recently I described the use of “High Cable Crossovers” which attacks the lateral/medial portion of the shoulders.  We now turn our attention to more lateral shoulder work and to the Anterior Portion of the shoulders.

In the video above we use a barbell held at thigh height to the front.  We keep our arms as straight as possible and elevate the bar to slightly above shoulder level.  I usually do from 8-12 reps and I do a total of 6 sets of this exercise.  This exercise focuses exclusively on the Anterior Delts and they must be included in our regimen to build big shoulders.

I love doing these isolation exercises after doing heavy shoulder presses to exhaustion.  I refer to these movements as finishing work on my shoulders.  They help take the shoulder closer to exhaustion.  They also bring out the deep striations in the shoulders.  These are hard but very necessary so do not neglect to do them.

Lateral Dumbbell Raises

These babies are my favorites to hit my lateral shoulders.  They have the net result of piling on width to my shoulders.  Again, I include this exercise as finishing movements for my shoulders.  When your shoulders are screaming from training this is the best exercise to take them to exhaustion.  I guarantee that when you combine this lateral shoulder raise regimen to the already existing regimen you will see remarkable change to your shoulders as I have.

A Lesson I Learned

When I first started training I stuck pretty much to just shoulder presses straight up and down and on an incline.  I couldn’t help but get bigger but I lacked the ultimate size and definition in my shoulders that so many of my competitors had.  My coach, Justin Dees emphasizes that you train hard but that you quit when exhaustion has been reached to avoid injury. I worked so hard the wrong way that by the time I got Justin as a Coach I was literally injured.  My tendons in my shoulders, upper arms, elbows, and wrists were, quite literally on fire all the time.  One of my first lectures from Justin was that I was over training.  The pain in my shoulders and arms was a direct result of doing too many sets and reps.  He told me, “The other side of exhaustion is—–Injury!”  I suddenly began to listen.  I adopted Justin’s philosophy of “stopping” when I have done all that I can do.  As a result, I have had very few injuries in the last 5 years.  All because I listened to my Coach and my body.

Vein running through bicep

In closing, please note that these exercises for the shoulder should be used only on Monday which is Shoulder Day.  Do not try to do more than you can or more often than you ought.  Each of these leads to injury and debilitation. Train hard but be smart about it.

Until Next time, I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

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“Cable Cross Overs” #3 Exercise (Monday Shoulders)

Oh Yes!  We continue to hammer on the Shoulder workout.  It is Monday and we are at it again.  The exercise above can be done anytime during Shoulder Training but I like to leave it until after I have done the heavy mass producing exercises of Shoulder Presses alternating with High Pulls with a Rope.

Cable Crossovers Instruction

You will notice that I use “No Handles” for this exercise.  I grab the ends of the cables and bring them to a position over my head such that the cables cross (intersect) precisely over my head.  I then pull the cables laterally down to the horizontal position or slightly beyond this point.  I do a total of 15-20 reps.  I start at the lowest plate on the stack.  With each new set I add a plate.  I try to go eventually with each set to the weight that barely allows me to complete the set—and I stop.

Benefits of Cable Crossovers

The Cable Cross Over hits the lateral delts and to a lesser degree the posterior delts.  It’s designed to add size and definition to the shoulders.  This is a great exercise for me to see the etching and the definition that this exercise produces with each rep.

Arnold Taught Me by Example

The first time I saw a video of Arnold Schwarzenegger doing cable crossovers I was sold on their benefit.  When I tried it myself I could not decide if they were good or bad because it was a new movement and it hurt my shoulders in a new and different way.  Following the admonition of my Coach Justin Dees I continued to do them but I stopped when the pain became too great. By discontinuing the sets at the point of too much pain spared me from injury.  However, I made a note as to the weight that I maxed out at and determined to do better in the future.  This serves as a great motivator to keep doing better to get my shoulders bigger and more defined.

Effort and Persistence Will Take You Home

Bodybuilding is a precise sport that demands a lifestyle of constant improvement.  The Shoulders are a great measure of the progress we are making.  Each exercise is designed to take you to the next level with effort and persistence being the chief elements of constant change.

In closing, let me say that I do not neglect my shoulders.  These have become one of my calling cards.  I am proud of my shoulder development but it has not come easy and without proper planning.  I encourage you to pay close attention to these videos for proper instruction and to get a sense of the amount of effort required to make the gains you desire.  Keep at it!

Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

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“High Cable Rope Pulls” #2 Exercise (Monday Shoulders)

Shoulder Day Exercises continue.  Please note that I use this exercise between each set of Shoulder Presses.  By alternating sets of Presses with High Rope Pulls I guarantee that I am not standing around.  Be sure to be increasing resistance to the Presses and the High Rope Pulls with each set.  Shoot for a total of 6 sets of Presses and Rope Pulls.

“God-Like” Shoulder Contour

Shoulders are one of the greatest trophies you can construct.  They give you a “god-like” contour that cannot be ignored.  I consider shoulder work to be one of my staples in my training.  Working them has been a labor of love.  After each workout I believe I can see a noticeable change in their size and definition.  I contend that there are not many people who can compete with my shoulders so I give it my best each time I train them.  It’s a matter of pride for me.

Follow the Training Regimen for the Week Closely

I would suggest that you look closely at the training regimen that I have put together and print it out and place it in a prominent place so you are never confused about what you are doing on any given day of training.

Working shoulders is absolutely exhausting.  As noted before I use my pre-workout supplement “Galvanized” (Nitric Oxide) from High Energy Labs. It provides tons of energy without the usual pre-workout jitters. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

Know When to Continue and When to Quit

When I first started training my shoulders I noticed tons of soreness in the front of my shoulder girdle.  This discomfort greatly limited my ability to handle bigger weights while doing seated shoulder presses.  I made one significant change that has helped me avoid this annoying pain.  I lowered the weights and performed the reps much more slowly and deliberately concentrating on the contraction that that each rep produced in my shoulders.  As I did High Rope Pulls which focuses on the posterior delts I also performed the reps very slowly trying to pull my shoulder blades together.  This places the stress squarely on the rear part of my shoulder thus rounding out their appearance.

Work Shoulders Harder and Smarter

Let me conclude by admonishing all of us to work our shoulders harder and smarter to get the great “cannon ball” shoulders that we all desire.  Using a lighter weight with tons of concentration will give the results you are looking for.

My Coach Justin Dees — Note Shoulder Development

One plug for my Coach Justin Dees.  “Work hard to exhaustion and stop.  Beyond exhaustion is what?—–Injury.”  Listen to your body and know when to continue and when to quit.

Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM

“Monday: Shoulders, Traps, Abs”

Seated Shoulder Press Front and Back

Six Day Per Week Training Regimen Day One (Monday) Shoulders, Traps, Abs.  Today the focus will be on a short instruction on the first exercise, Seated Shoulder Press.  This exercise is dynamite to build the size of the shoulder as we do this with two variations on the basic movement.  1.) Seated shoulder press to rear or otherwise known as the military press.  2.) Seated shoulder press to the front or otherwise referred to as the olympic press.

Military Press (to back)

The Military Press above is great for hitting the posterior delts, the lateral delts and of course the triceps.  I usually do 7 sets of 12 reps and then change to doing the seated olympic press to the front noted below.

Olympic Press (to front)

The seated shoulder press to the front or Olympic Press is done right after the Military Press to the back above.  This exercise hits the lateral delts, anterior delts, triceps and upper chest.  Again, I do 7 sets of 12 Reps.

These two exercises are the real muscle builders of the muscles.  The weight is adjusted so that you can get 12 reps each set for 7 sets.  You’re going to have to experiment with amount of weight you are able to use.

When I first started doing these two exercises I experienced very severe pain in the front of my shoulders.  It really caused me to reduce the amount of weight I was using.  I was constantly looking for the right glide path so as to avoid the pain that was generated in my shoulders.  Eventually, I was able to return to full effort by listening to my coach, Justin Dees, and my body.  I changed my glide path, the number of sets was reduced, and the number of sets was reduced a bit.

I still trained hard but I was more aware of the little things I was doing wrong.  I made the correct adjustments and I have not had a significant injury in the last 5 years.  Pain is part of the journey but pain should not cause us to train less or to stop doing something altogether.  If pain does cause us to stop then we need some other coaching to help us get around the small injury that we have sustained.

This is my pre-workout supplement by Galvanized (Nitric Oxide) from High Energy Labs. It provides tons of energy without the usual pre-workout jitters. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

Shoulders need to be trained hard at least once per week on Monday.  There are other exercises related to Monday’s shoulder training.  I will introduce each of these over the few days.  I will then then summarize and sequence Monday’s Shoulder training.

In closing, we need to do our training smartly rather than pushing ahead with hard training done wrong.  Be patient and learn what you can as you read these articles.

Until next time, I remain Douglas E. Graham, Lt Col, USAF, (ret), MHSM