Author: Doug Graham

This maxim is something we all wrestle with and it does not necessarily relate to Bodybuilding.  However, for the sake of this article I will use Bodybuilding as our back drop.

When I first started lifting weights I did it with the full intention of getting into shape and I wanted to do it as quietly as possible.  I didn’t want anybody to find out what I was doing because I didn’t want to be criticized, humiliated, condescended or, at worst, to be called crazy.  Lastly, I didn’t want people to say that I ought to “act my age.”  I had no intention of competing in Bodybuilding.  This project was designed to get me into shape and nothing else.  So, I trained twice per day 6 days per week for three years.  Each time I went into the gym I wore a ball cap, a headset to listen to my music, a string top tank top, T-shirt, sweat shirt, long warm up pants.  I was not going to let anybody see just how far out of shape I had gotten over the years. My strength and size went through the roof.  Then, one day I had to take off my shirt for some reason, in the gym and 2-3 guys were so impressed that they all told me that I should consider competing.  The mere thought of standing on stage with just a Speedo on in front of thousands of people struck fear in my soul.

“Most Muscular” on Stage 21 June 2014, Utah Valley University, Provo, Utah

I went home and told my wife about what happened and she told me that I should do it! I was immediately filled with fear and dread. “No Way!” I said to my wife.  She listened to my protestation quietly and once again she told me I should do it.  I quickly changed the subject and I did not bring it up again for about a week.  During this week I had one anxiety attack after another as I tried to imagine myself on stage.

The next time I went into the gym I immediately approached my colleagues who had suggested that I try to compete in Bodybuilding and I blurted out, “OK!  I’m going to do it!”  They were as surprised to hear what I said as I was to say it.  My Fear had been exposed and now addressed.  There was no turning back.

Over the next 12 weeks I worked harder than I had ever worked before in the gym.  I had no coach so I had to learn everything on the fly as I watched other guys train and asked tons of questions.  Finally, the date for the contest came and I had lost 33 lbs., tanned daily, ate very healthy, did cardio an hour per day.  I was ready!  My posing I picked up by watching videos on YouTube.com of some of the great bodybuilders.  My fear was so great that I thought of just putting my clothes on and leaving the auditorium.

Then, it was my groups’ turn to go onto stage for prejudging. It was over so fast that I can bare remember it.  That evening I posed to “Phantom of the Opera” and it went over pretty good.  In the end I had competed in 3 divisions and received 3 fifth place trophies.  Not bad for an old guy.

The take home on this experience as it is in anything else is that you have to commit yourself to accomplishing the thing you want.  The commitment must be complete because your fear will be seeking to make a coward of you.  In this case, “Fear made the wolf bigger than he was.”  But, I did not give in and I took my place in an arena that I could not have imagined.

In closing, Fear is normal but quitting is a choice.  Let me admonish all of us to never Quit.

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

Alternate Dumbbell Biceps Curls

More Biceps work.  This particular exercise is done after heavy weight training for the biceps and after I’ve done E-Z Curl Bar Curls, and after I have done low cable curls, High Cable Curls, and lying biceps curls.  It must be remembered that the heavy stuff must come first for the sake of size and strength.  I think this movement is not quite a finishing item.  I say this because I start low and go high with the amount of weight used with each dumbbell.  Also, just so I am not standing around between sets I work in dumbbell shrugs.  I will explain the sequence below:

1.) I start with 15 lb. dumbbells and sit down on the end of a bench.

2.) The dumbbells are allowed to hang free at my sides in the seated position.

3.) I curl first one (I usually start with my left hand) up to a full contraction.  I lower it and do the same thing on the other side.

4.) I do 12 reps each side…..SET!

5.) I start over again with 15 lb. dumbbells and do another set just like the first set.

6.) After two Sets of seated dumbbell curls with 15 lb. I do the next set with 20 lb. x 2 sets

7.)  After two sets at 20 lb. I move the weight to 25 lb.  and repeat for two more sets.

8.) Keep repeating the above to 25 lb. then 30 lb. then 35 lb. doing 2 sets each set.  If I can go heavier I will

Do8g at Vasa Posing

Additionally:

1.) Shrugs between every set of dumbbell alternate curls.

2.)  Start with 40 lb. dumbbells and do a set of 12 shrugs

3.) Increase weight to 45 lb. dumbbells and do another 12 Shrugs

4.) Repeat again this time with 50 lb. Then 55 lb. then 60 lb. then 65 lb. etc.

In closing.  These two exercises performed correctly with ascending amounts of weight every other set will help train your biceps and your traps.  I keep pushing myself to go as high as I can with the weight so long as I maintain reasonable form.

This is your journey!  Do not give it away or stop just because you hurt or you don’t think you can.  Nobody can do it for you so dig in and make it happen.  Quitting is not an option.

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

Standing Barbell Curls

This is one of the heavy Biceps Exercises that I do on my arm day.  It’s conceptually a very simple exercise to understand and to execute.  I use an E-Z Curl Bar because my grip disallows stress on my wrists and elbows.  I cannot supinate my arms sufficiently to use a straight bar or to do straight bar concentration curls.  Using the straight bar places excess stress on my wrists and elbows. The E-Z Curl bar causes all the stress is placed directly on my biceps muscle where it should be.

The Standing Barbell Curls allows for me to do more weight as I progress in my workout.  As noted I use these as one of the mass producing movements for my biceps.  I combine this with lying biceps curls to overload my biceps muscle.  Essentially, the lying barbell biceps curls are the same as the standing biceps barbell curls except I am lying face up on a bench.

Let me walk you through the Standing Biceps Barbell Curls:

1.)  Select a weight that you can do at least 8 times with good form.  Use an E-Z Curl Bar.

2.) Stand with E-Z Curl hanging at your thighs with my palms forward gripping the bar.

3.) Curl the bar to your chest while controlling the weight up and down

4.) I perform 5 sets of 8-10 reps

Its an easy exercise to understand but if performed correctly, the exercise can add tremendous stress to the biceps directly.  Also, this movement can help to add a large amount of mass to biceps.

This a down and dirty on one of the most effective mass producing exercises for the biceps in my tool box.  This is a staple in my biceps routine each week.  Use it faithfully in your training to build big biceps.  It won’t let you down.

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

High Biceps Cable Curls

This particularly exercise is another finishing movement.  I usually perform this technique after I have done “Low Biceps Cable Curls.” These two exercises together back to back are great to complete your biceps training during this workout.  Let me talk you through the basics related to this technique:

1.) Again, I use flexible handles with straps.  It allows for rotation in my wrists, elbows, and shoulders.  With rigid handles I have less play in my wrist joints and elbow joints.  This inflexibility transfers the effort away from my muscles (biceps) to the tendons in my wrists, and elbows.

2.) I move the handles to a position that allows biceps curls to be performed at the exact level of my shoulders.

3.) I step slightly forward so as to isolate the biceps muscles during contraction.  I perform each rep with absolute control.

4.) Start at the lowest plate in the stack on each side.  This allows for a complete warm up before handling heavier weights.  With each set, add a plate to the effort.

5.) Each set should be from 12-15 reps.  Continue increasing resistance by a single plate. and performing 12-15 reps until failure is achieved.

6.) After failure has been achieved reduce weight to 50% of max and do 5 sets of 12-15 reps…..STOP!

Remember, that this is a finishing movement for biceps.  Before doing this exercise and it’s preceding exercise of “Low Biceps Cable Curls” all heavy biceps training should be done.  Things like Lying Biceps Curls, E-Z Curl bar biceps curls, Alternate Curls with dumbbells.

I hope this helps!  Continue to work hard and keep pushing yourself to be better.

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

Low Cable Curls for Biceps

Usually, I use this very simple exercise as a finishing movement for my biceps.  I position Low Cable Curls in my sequence of training so that it comes when my biceps are pretty well spent from previous heavier exercises.  Let me talk you through the basic components of Low Cable Curls:

1.) I use flexible straps for my hands because I cannot “supinate” my wrists and forearms well enough to use a rigid set of handles.  I do this so that the stress rotates upward and inward vs upward and outward which places inordinate stress on my elbows.

2.) I start this exercise with my hands down at my sides and in a controlled way contract my biceps as I bring the handles upward.

3.) I start the exercise using the lowest possible weight in the stack of weights on each side.  I do this so I can sufficiently warm up my biceps, elbows, and wrists without placing too much stress on them early in the process.  Do sets of 12-15 reps

4.) I then use the next heavier weight in the stack and do the next set of 12-15 reps.  Then, use the next heavier plate/weight in the stack on each side and repeat 12-15 reps.  I do this increase in weight each set until I am maxed out.

5.) After Maxing out, lower the weight to about half of the maximum performed.  At this weight do 5 sets of 20 reps or until failure…..STOP!

I will put another biceps exercise out here in the days ahead.  Also, I will be placing these out on YouTube at my new site.  I will overlay the exercise with my commentary when they are ready.  Stay tuned and I will let you know of the YouTube progress.

In closing, work hard.  Don’t look back with longing for the good old days, for you don’t know whether they were any better than these (days).  Keep your eyes on the prize.  That’s where you are going.  Looking backwards gets you nowhere.

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

No one wants to get to the end of their lives with severe regrets. This quote by my friend Flex Lewis epitomizes what all of us fear about not giving our best toward our end goals.

Personal Example:

I can recall when I decided that football was no longer for me.  I was kicking off to the other team in college.  I squibbed the ball and it hit the opposing lineman who was only 10 hards away right in the chest.  The ball came back to me.  I leaned over to pick it up and I got killed by a linebacker.  My left shoulder went numb and lifeless.  I stumbled off the field and I could not move my left arm for a long time.  At that moment I knew that this was not my game and I gave up trying to compete inside myself.  The feeling was overwhelmingly lonely and I felt isolated.  I felt like I was letting everybody who believed in me down.  This is a severe regret that I gave up on myself and my goals.  Not a good moment but it happened.

Nothing means more for us who have chosen bodybuilding as a “quest.”  We have to know that each time we stand on stage we have progressed and are better this time than last time we competed.  Personally, I always want to be the best I can and that I am moving ahead with my training and in my life in general.

Regarding my training I have 4 Maxims that I live by: 

1.)  I don’t miss workouts
2.)  I don’t talk during my workouts
3.)  I work harder than anybody else in the gym
4.)  When I leave the gym, I know that I own the place

I have developed this system of absolutes so that I can constantly check my effort and my level of commitment as I train.  In my world, nothing gets in my way to get to the gym to push myself to the limit each day six days per week.  I cannot let others dictate when I train and how hard I train.  This is up to me and these are my personal benchmarks.

When it comes to competing I have another set of Maxims that I use:

1.)  I have to be in the best shape of my life that night
2.)  I will not embarrass myself
3.)  I want to finish higher this time than last time
4.)  If I accomplish the first three than I am a winner

There is another great quote from Flex Lewis that I have hanging in my bedroom and in the kitchen that keeps me on track:

“The Trophy is earned in the hours that no one is watching”–Flex Lewis .

This particular quote resonates with me because this is very much my personality.  I am a bit of a maverick.  I work best alone and I march to my own drummer.  I set the pace according to my physical strength that day and as my psyche dictates.  There are mostly days that I can’t wait to train and I am firing on all cylinders.  On these days I try to push things a “little further.”  Then, there are days when I am a little under the weather or something emotional has derailed me.  On these days I push myself through these things so as not to cheat my body out of a great training session that it needs to progress.  I have been known to train with a fever, congestion, weakness, lightheadedness, and with minor injuries to work around.  I try to maintain the attitude that nothing stands in the way of my training to include cardio.  Nobody sees these efforts and thus Flex Lewis’ quote is my quote.

This mindset of winning or doing our best so we can arrive at our stated goal is all there is in life.  Let’s be clear that this mindset applies to “ANYTHING” we set our minds to—“NOT JUST BODYBUILDING.”

In closing, let it be our own personal credos that we will never be satisfied with mediocre effort.  For, to do less than our best is a formula for failure and disappointment in ourselves and for those around us who depend on us.  I don’t want to come to the end of my days knowing I did not do my best.  I too could not live with that.

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

A simple admonition that is very difficult to even understand let alone apply.  All of us believe that our lives are more difficult than anybody else’s life.  Our “woe is me existence” sometimes paralyzes us in ways that are unknown to others but are acutely known to us.  We spend our time ruminating on things that cause us to be discouraged and that push us down to levels that we think we will never recover from.

Determine to be tough

It’s our job as members of the human race to find a way to overcome these mindsets and, to be fair, realities that keep us from being the best we can be.  All of us have gifts and talents that we brought with us into this mortal existence that we have given up on due our poor self images or bad things that have happened to us to negate our optimism.  When we become self-aware and we discover our limitations we have to become tough.  In fact, we have to become tougher than anything our lives have dealt to us.  It is here that we dig in to move us in a direction that advances our lives to the winner’s circle.

Determine Where I Am First

In my bodybuilding career I have faced one disappointment after another.  Couple these disappointments with real life difficulties that threatened to derail my bodybuilding effort and you will conclude that I should just quit.  But, since I have decided that bodybuilding is a quest then all these heartaches and episodic failures must be overcome or lived through until they disappear.  In order to see my way clear to continue I have to consciously thicken my skin and be more determined to succeed.  I have to see these hard things as temporary and painful.  I also have to view things as “where I am” and what I need to do to continue to the winners circle.

Determine where you are, reassess, what go forward

When I face potentially career ending hardships I take the time to reassess where I am and what will be required to get by these things so I can continue.  I retreat to a place of quiet where I can do some thinking.  Invariably there appears an answer and sometimes the answer is not pleasant but it is an answer nonetheless.  We have to establish in our hearts that living through anything is the order of the day, to get what we want.  This simply means we have to become “tougher than my life actually is” to succeed.  I cannot be bogged down by the daunting task in front of me.

My son and Leukemia taught me toughness

My son, Nathan got Leukemia when he was 11.  We thought we were going to lose him.  The Oncologist told us that in order to get to the other side we will have to go down into the valley with his treatment.  It was here that I determined to be bigger than life and tougher than my life to endure the hard work and pain that I faced.  I dug in, did my job in the Air Force, ran clothes and other items to and from the hospital during his treatment, I spent countless nights with Nathan in the hospital so he knew I was there.  He survived after tons of chemotherapy, radiation therapy, and procedures.  He is an adult and is one of my best friends.  God intervened but he left the toughness to me.

Be Tougher Than Our Lives

In closing.  When we are cornered by things bigger than us, get alone to think through your next move.  Prayer is a good leveling activity that focuses us on the problem at hand.  Determine during this time that we want our goal so much that we will become “tougher than our Lives” to attain the trophy.

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

No truer words have been spoken.  We all grew up with gifted people who possessed seemingly boundless amounts of talent in academia, athletics, good looks, charisma, money, personal and professional connectedness etc.  When we compare ourselves to these “chosen ones” we feel inferior and sometimes cheated.  We wonder in our quiet moments how we can compete against the odds stacked against us who do not possess these talents and advantages.  It is here in the dark when we are all alone is where we develop and establish our plans of action and ultimate triumph.

There is a saying that I borrowed from my friend, Flex Lewis: “The Trophy is Earned in the Hours that No One is Watching.”  I have this quote prominently posted in our kitchen and in my bedroom.  Everywhere I go I am reminded that my “attitude” is everything.  Being willing to “walk alone” is the secret to making headway toward winning.  No One will do it for us.

When I was about 14 or 15 I was pretty fast.  I would win at track in the 50 yard dash, 60 yard dash, and the 100 yard dash pretty regularly.  However, as I approached varsity track I knew that I was overmatched by the lettermen ahed of me who were accomplished and much older.  So, I decided to get faster.  I spent countless nights after everybody had gone to bed sprinting in the alley behind my house.  I covered 25-35 yards over and over again.  Sometimes I would repeat the distance as many as 50 times at top speed before my body gave in to fatigue.  I decided that my race was to be won in the first 35 yards.  If I was ahead at that point I could kick it into overdrive to the finish line.  I ended up on the varsity and had the privilege of running in some of the biggest track meets in the midwest.  I think I still may have a couple records in my hometown.  But, the point here is that I adjusted my “attitude” and retreated to a place alone to perfect my effort toward attaining “excellence” and it worked.

Though we are constantly pitted against people who are more talented than we are, we must develop the “attitude” that we will overcome them who have built in advantages by outworking them or out maneuvering them.  My personal “attitude” for victory revolves around outworking my opponents.  My Coach, Justin Dees is a real advocate for outworking the competition.  He says I can’t just pick something that I like to do or something that is weak, I must work everything, all the time, right through the contest in front of me.  My “attitude” and my effort have to be relentless and focused on the end game which is to win.

One last analogy.  How many times have we played football, wrestled, baseball, track etc. and have had a teammate that just didn’t fit the mold or profile for the sport yet these odd ducks outworked and ultimately out performed the gifted athletes around him?  All of us can easily think back over our careers and these undersized heroes come easily to mind.  I would say that their examples have fueled all us.  Their “attitudes” about competing and winning have driven us forward.  We essentially adopted their “attitudes” and they have become our “attitudes.”

In closing.  Our “attitude” trumps everything.  In fact Excellence cannot be achieved by anything we bring into this world without a defining “attitude” of excellence that drives our supreme efforts to win.

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

Wow!  A simple truth that we all have to deal with.  When we decide to conquer our world and to accomplish something of a certain magnitude in our lives we have to look ahead and decide if there is anybody or anything that threatens my goals.  However, deep inside of us must live the idea that nobody gives us permission to win.  Only we control our goals and our direction in life.  Only we are responsible for what we seek to win or the trophy we desire.

Additionally, our whole being must be edgy.  We need to place a “chip on our shoulder” that indicates that nobody can get in our way as we strive to be my best.  Nobody can deter us or discourage us.  Nobody can interfere with my plans to make this prize a part of my mantel where my awards and trophies are on display.  This mindset is the only mindset that we need to win.  It must be laser-like focus on the end game and we will walk through hell itself to get there.

I listened to the great Jay Cutler recently at the “FITCON” here in Utah in 2017.  Jay said that “Once I decided to become Mr. Olympia”….Then, he went on to tell the story of all it took to get to the Olympia Stage.  But, we all must decide where we want to go and what we want.  Once this is done then the rest is history.  Nobody will stop us!

This year I am focused on winning the Nationals and getting my pro card.  I have decided that this goal is worthy of my best effort and nobody can stop me.  It’s all up to me.  My Coach, Justin Dees will guide me but I have to do the work.

In closing.  Decide what you want and decide that nobody can stop you from attaining your goal.  Get a “chip on your shoulder.”  Go win!

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

This is a maxim that has to be adhered to and exercised daily.  Moment by moment we mess things up.  It’s when we discover that we have severely under performed is when our true character is revealed.  Let me explain:

If my coach, Justin Dees, tells me to do something as I prepare for a contest and I fail to do it and I ignore his directions and I just don’t put in the effort to accomplish the things that are important for me to win, I will not only lose but I will have disrespected my coach.  Not a good situation!

Do8g at Vasa Posing

As soon as I am aware of my failure I need to contact my coach and confess what I didn’t do despite being instructed to do it.  He needs to know two things: 1.)  My integrity is golden and my character is good. 2.)  My coach needs to know that I am willing to make up the ground that I lost with my disobedience/neglect.  It is in this environment of abject humility that I learn the importance of what I was supposed to do.  Also, it is here that I want to gain some respect from Justin due to my honesty.  Justin has to know that he can trust me to do what I’m told so he can guide me to victory.

In life it is the same way.  It’s one thing to forget to do something.  It’s quite another to try to hide the undone task.  If you want to lose credibility and trust, just don’t own up to the mistake or try to make it go away by not addressing it.  In this instance all that you have built with a person who trusts you is gone in the twinkling of an eye.

In closing, don’t worry about failure, it happens.  Worry about having enough personal integrity to own up to the failure and making things right.  This act will provide an opportunity to learn something and to gain the respect of those that trusted us.

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