Author: Doug Graham

I ran across this quote and it resonated inside me in a big way.  Let me explain what I mean.  Everyone of us knows that there is no such thing as “Ying and Yang” when it comes to personal accomplishment.  I would submit that we should subscribe to the philosophy of “asymmetrical Living” —-Let me explain.

When I set out to accomplish anything worth my effort I do not spend any time wondering if my biorhythms or chakra is in balance.  I immediately organize my life with single-mindedness aimed at reaching my goal.  All things are arranged to contribute to the end game.  The last thing for me to worry about is whether I can recite my Sanskrit name or term in a hypnotic monotone over and over again. I don’t have a minute to spare.  I give 100% of my attention and effort toward the goal.  I meditate on the prize. I dream about it. I assemble all things that will be required and then I plan a way forward that accounts for the essentials to win.  I then write out the plan using a blank sheet of paper and a calendar.  Lastly, I get started!

The final thing to keep uppermost in my mind is that I can never stop believing in my dream.  I have to keep the image of my vision forever in front of my minds eye.  I let that vision become the reason I breathe.  There is not a nanosecond of time that goes by without the review and inspection of the goal.  That goal is the destination but we have to never lose track of what that goal is and how we plan to get there.

I’m an older bodybuilder and I’m in the hunt to become a professional before it’s all done for me.  I started with just an eye toward getting into shape, but after I had been training twice per day, six days per week for three years I was recommended to consider competing in bodybuilding.  I at first said no, but the more I played with idea the better I liked the challenge.  So, I relented and entered my first competition and the first time out I got a 4th place and two 5th places.  The bug had bitten me and I was off.  Since then I have competed at least 2-3 times per year.  Each time I have sought to get better with each new competition.

I took on a Coach, Justin Dees and he has guided me, the novice, through the various stages of learning “the art” to be a competitive bodybuilder.  The best way to describe Justin is that he is my friend and he is forever my coach.  He describes our relationship as a partnership between us.  He sets the pace, gives the instructions, provides the timeline for contests and has helped me focus on the ultimate goal which is to become a pro.  Together we are getting much closer while I get better and better each time I have a contest.

Since starting down this road to the Pro ranks I have had to trim away many good things that I would prefer to do.  My mind is constantly reviewing the areas that I need to improve in. I try to never leave anything to chance. I do not cut corners in my training, my diet, my supplements, or cardio.  Besides my everyday living, I am 100% committed and I totally believe that I am going to make it—-this year.

My day starts early around 5:45 am when I rise, take my supplements, eat breakfast, dress for training, get to the gym and work today’s designated body part.  More eating, errands, do cardio, continue eating every two hours.  In all this execution I do not forget why I am doing what I am doing.  My favorite quote is from Flex Lewis, —- “The Trophy is Won in the Hours When Nobody is Watching.”  In other words, I walk alone with nobody pushing me except my wife and Justin.  I never want to lose because I did not put out the effort.  My other favorite quote is, “I Am Coming for All the Things They Said I Could Not Have.”  Translation: Nothing will stop me from attaining my goal except me.  I am careful to keep myself 100% on track.  I will rest when I have won.

In Closing:  I repeat Arnold’s quote: “If you want to turn a vision into reality, You have to give 100% and never stop believing in your dream.”—Arnold Schwarzenegger

I cannot add anything to this quote that can help.

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

My Shoulder Days all begin the same way.  I first do my abs. then my calves, then I do SOME leg presses and then leg extensions. I then begin my “Shoulder Workout.” I do this routine each day, six days per week.  My primary body part comes AFTER I do my abs, calves, and LIGHT quads.  Note that on “Quad Day” there is no primary body part because my Quads are the primary body part on that day.

Station one on Shoulder Day:

Today was my “Shoulder Day” my goal today was to get up to doing seated 230 lbs. presses to the front with a barbell in the Smith Machine.  Let me explain:  First, I warm up with the bar very slowly doing seated front presses.  Next, I add 25 lbs. plates to each side and I do a set of 20 front presses.  Then, I add 2.5 lbs plates to each side of the bar and I again do 20 reps to the front.  I then add 5 lbs. plates to each side and again do 20 reps. I keep going up by 5 lbs. with each set until I reach 230 lbs.  At this point I will be lucky to do sets of 6-8 reps.

After reaching my goal of 230 lbs., I drop the weight down to 205 lbs. and do 5 sets of 8-12 reps.  I then drop the weight to 185 lbs. and once again to 5 sets of 12 reps.  At this point I drop the weight to 165 lbs. and again do 5 sets of 12 reps.  Finally, I drop the bar to 135 lbs. and finish up with 5 sets 12+ reps.

Moving along to Station 2 on Shoulder day:

Here I do high rope pulls to hit my posterior delts. 10 sets of 12 reps

Station 3 on Shoulder Day:

I use overhead crossover cables doing sets of 12 starting at the lowest plate on the machine.  I move it up by one plate with each set and keeping the 12 reps in place. I do this until I cannot do any more cable crossovers.  This exercise hits my lateral shoulders like no other exercise.

Station 4 on Shoulder Day:

First Exercise: Dumbbells starting at 15 lbs. I do one arm lateral raises for 12 reps. Then switch arms.  Do 1 Set of 12.

Second Exercise: I then do dumbbell shrugs starting at 40 lbs.  Each time I return to this station I use a heavier dumbbell that is 5 lbs. heavier. For example: 40 lbs. x 12 reps.  45 lbs x 12 rep, 50 lbs. x 12 reps etc..

Third Exercise: Then with about a 50 lbs. straight barbell I do front delt raises x 8-10 reps

One time through these three exercises constitute a complete set

Repeat for 4 cycles

STOP!  Go Home!

Huge shoulders!!!

Shoulder training for me is my “go to” workout.  I have pretty good shoulders and I believe it is because of the long arduous training that I impose on them.  I push myself as hard as I can to reach the goal that I set for myself for the current training session.  I believe that one of my “calling cards” when I am on stage is my shoulders.  I think my shoulders defines me and separates me from the other competitors.

There you have my “Shoulder Routine!” Nothing fancy except the determination to be bigger, leaner, stronger, and more defined.

In Closing: Try this routine and stick with it for a three month period of time. Daily measurements must be taken Daily and recorded.

Keep at it!  The way home is hard but absolutely worth it!

Until next time,: I remain, Douglas E. Graham

Group think is the order of the day for this generation.  Nobody seems to do anything until they have polled all their friends and have gotten every opinion available.  In the end, what they decide to do is the sum total of all input.  The point here is that a single person with a single-minded desire to accomplish something is a rare commodity.  Rules of engagement and common sense do not apply.  Thus, the aim of this blog is to point out the obvious when it comes to deciding to win and understanding that this victory can only occur because you or I decide to win and it’s up to us “alone” to make it happen.

Push yourself!

There is no effort that is more sacred then the effort that we personally decide to put forth.  Effort is the backbone of accomplishment and it must be put into play in order to win.  We have to want something bad enough that we will willingly push ourselves to get it.

When I started bodybuilding I had to spend a considerable amount of time thinking about what I wanted to do with the effort that would be required to gain muscle, be conditioned, and to be stage ready.  Once I made up my mind to compete on stage as a bodybuilder it became painfully obvious that it was totally up to me.  There was nobody else to turn to get the job done.  I was walking alone and this project belonged solely to me and no other human.

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

Neutral Position on Stage 21 June 2014

Nobody is Going to do it For You!

It is imperative that I understood that what I had set out to do could not be done by anybody but me.  I did not have a surrogate who would do the work so I could see my body change and so I could get the glory. I had to “set my face like flint” toward the goal.  The goal has 3 components: 1.) Be in the best shape of my life at the time of the competition. 2.) Do not embarrass myself. 3.) Place and move up with each competition.  Since I have adopted these components I am totally aware of what I want to do with my time on stage.  I look to no one else. I dig deep inside to motivate myself and plug in the necessary discipline to be ready.

I am open to learn anything that will make me better.  But, the greatest lesson is also the first lesson: “I have to push myself because, no one else is going to do it for me.”

In closing, go about the business of taking control of what is required to “Push Yourself” toward any goal you choose to pursue.  Never, never, never, expect anybody to do it for you.  Your life belongs to you and nobody can live it for you.  Go out there and take control of your destiny…..Nobody else is going to do it for you!

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

It is one of the greatest maxims of life.  It’s sort of like the old saying, “Birds of a Feather Flock Together.” I must be around people who have big dreams and big plans to possess those dreams.  These champions of vision have taught me that in order to have something you have to be able to focus on that thing that we seek.  This focus must mature to the point of obsession and a firm conviction to not retreat in the face of difficulties of failures.

Front Lat Spread

When you go to the gym pick your friends and training partners carefully.  Select them because they are going somewhere.  Don’t ask to be their friend, just become their friend.  Integrate yourself in a very unobtrusive way into their training regimen.  Show them that you are serious about your goals.  Train as hard as they do within your own limits.  Keep setting the bar on your own goals higher and higher in their presence.  Most of all, learn from your cohorts. Pick their brains to get them to guide you and to give up some of their best advice.  Try to catch their vision and see how that vision can influence you to be better than you are.

I personally have tried to train in the presence of the best guys in our gym.  I don’t like to interrupt their workouts so I reserve my face-to-face conversations for times when training is not underway.  By doing this I am respecting their space and their training time.  I have a particular training partner that I hook up with a few times per week to train.  His name is Josh and of course he is much younger than me.  We laugh when we see each other about stupid things, then we get down to work.  He is always talking in my ear admonishing me to keep going for more reps or to go higher with the weights.  He pushes me hard because he himself is a competitor and knows where he is going and intuitively knows my goals.

Another resource that I pull on is my coach, Justin Dees.  He has taken a guy who knows very little about bodybuilding and has been my partner in moving me along to each new level.  He provides training goals, diet advice, supplementation guide, and show prep coach.  This is one of the best people in the world to be their as I progress.  I started competing later in life so I am very far behind the vast majority of my foes on stage.  However, Justin has been patient as I learn  the fine art of prepping for competitions and gaining the necessary body that is required to win.

These are just a couple of the great people that have surrounded me with the will to continue and excel.  These partners provide the motivation I need to attack my goals each and every day.  Justin can see things that I can’t.  He sees my potential in ways that I can only imagine.  He pushes me to be better always.  He is my coach and sometimes being my coach means that he needs to treat me like a child who has to be taught.  Other times I am a colleague with whom he shares the “tricks of the trade” in order to bring out the best in me.

The key is to befriend the best so you can be the best ever.  The ones that are not going in your direction or seem to not have the fire required to win should be treated much differently than the great ones that you bring into your sphere.  If you choose your partners well you will have armed yourself with the great ones who think and act bigger than yourself who will, in turn show you the way to your goals by their words and their example.  These champions are worth their weight in gold to you.  Not to mention, they will become close friends forever.

In closing, surround yourself with people who possess a god-like iron will that they use to accomplish their goals.  By being in their midst you will also learn and attain that same persistence to win.

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

There is a book that I read about 20 years ago by a Pastor named John MacArthur, entitled, “Living Below the Level of Mediocrity.”  The basic premise being that many of us choose to live on a much lower plane than what we are designed to live or are called to live spiritually and personally.  This is so true in so many other areas of our lives as well.  However, it is my firm belief that in order to be better than we are we must determine to be better.  We must decide that blending into the fabric of our culture so as not to be seen or to live our lives unchallenged is a cowardly, lazy, and ultimately destructive to ourselves and all the people that could benefit from our seeking excellence.

Let it be said that “AVERAGE” people are the norm in most instances in human life.  I submit that most people consider themselves to be “AVERAGE” and thus they dismiss themselves from any personal consideration for “GREATNESS.”  Their lot in life is set and they are perfectly happy living out their days without putting forth effort to excel.  They are just glad to be alive.

However, it is imperative that if you or I seek to be great at something that we announce to ourselves and then to the world that we are here to fulfill our call to “GREATNESS” and we will stop at nothing to fulfill that calling.  Know that the call to excellence goes out to all persons everywhere but more often than not, the number that respond to this call to greatness is very small.

I would suggest that if and when you decide to be more than “AVERAGE” you will have to decide privately at first, that “GREATNESS” in your chosen craft is your biggest desire.  Next, you will have to devise a plan that will take you from seeming obscurity and disbelief to an existence filled with determination and accomplishments.  Get this plan into play fast.  It will guide you along the road to completing your calling to “GREATNESS.”

In Closing: Go about the business of announcing to the world that you will not be average.  Instead, shout from the roof tops that you are here to finish the work of becoming great.

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

This is a maxim that cannot be violated.  Each of us must learn to “walk alone” because we need to be able to establish the course for our lives without someone looking over our shoulders. In fact, most of us “mere mortals” perform much better when we are being watched or when we want to impress someone who is watching.  The real challenge for us is to keep performing when nobody is watching and getting to our tasks daily despite not feeling like doing them.

Right Biceps Peak!

“Most Muscular”

The biggest hurdle to winning is to overcome the gigantic temptation to do things only when the “fire is hot” or in other words, when we feel like it.  There’s an old saying that says, “When motivation runs out—discipline must take over.”  Unfortunately, we are all human and are subject to scheduling or best efforts when we feel like doing it.  To win, all of us must be determined to do our training even when it is inconvenient or when we are tired.

Feelings are like emotions.  They should attach themselves as the caboose to our train and come along and behave themselves.  We cannot trust them to push in the right direction, especially when motivation is lacking.  During these “low times” it is best to plug in our brains, search our souls, and act on the commitment(s) that we have sworn to uphold and accomplish.  A quote (Maxim) that I wrote about awhile back was from Flex Lewis who said, “The Trophy is earned in the hours when nobody is watching.”  I have learned to walk alone and its excitingly refreshing to know that my training regimen is not dependent on someone else’s presence or help.  I hold myself to a standard that guarantees that my training is effective and I skip nothing.

I would suggest, especially for us bodybuilders that when we do not feel like training or doing the diet, or doing cardio, that we practice standing up and walking to where our training clothes are waiting for us and put on the first article of clothing.  My promise is that when you do this miracles begin to happen.  The faster you put on your training clothes the stronger is the urge to get to the gym and make ourselves into champions.

In closing.  When you outline your training strategy remember these basic points: 1.) Do not miss workouts. 2.) Do not talk during the workout.  People who interrupt you will only steal your training time. 3.) Work harder than anybody else in the gym—-bar none! Be determined to out work everybody.  4.) When you leave the gym say to yourself, “I own this place.”  Write these things down and put them on the wall beside your bed so you will never forget them.  They are your guides for consistency and effort so you do not fall into complacency which is your death.  Be consistent and trust the process—your trophy is waiting.

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

We all have a deep commitment to something and/or somebody.  So strong is our commitment that we are willing to die to protect it, to preserve it, to provide for it, and to make it ours.  In the world of competition there are times when the task or the opposition is so daunting that we are forced to rethink our strategy and willingness to suffer and persevere in order to attain the goal or to defeat our opponents.

Doug’s Back at Nationals in July 2015 outside hotel.

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

Neutral Position on Stage 21 June 2014

NEVER BACK DOWN!

Let it be said that the greatest weapon we possess is our personal resolve.  When we have taken the time to meditate on our goal and we have determined that this particular goal is worth everything to us then “NEVER BACKING DOWN” is the only response to any challenge.

In the world of contest there can be “NO BACKING DOWN” as we talked about above.  Also, it is equally important that we communicate our resolve to “NEVER BACK DOWN” to our opponents.  They have to know down deep in their souls that you are determined to see this thing through. Putting this in front of our enemies as early as possible is essential and paramount. By doing this we control the psychological high ground.  We essentially steal their resolve before the contest even begins.

In bodybuilding it must be communicated to our fellow contenders that we are there to win.  Our foes are put on notice that this is our stage and they will be forced to demonstrate that they are worthy to be on the same field of play with us.  Again, there is nothing in the Lord’s kingdom here on earth that will deter us from advancing our cause.  There is nothing that can be done make us , “BACK DOWN” from this moment. Our mindset has to convey the thought that I own this night and I will not surrender to anybody or anything.

So!!! To all who would take me captive and take what is rightfully mine and destroy me I say, “LOOK DEEP INTO MY EYES AND REALIZE THAT I WILL NEVER BACK DOWN!”

To be a winner, this has to be our mantra and we have to project this mantra to our enemies before stepping onto the field of contest and persistently while the fight is underway to the end.

I admonish all of us to go and “NEVER BACK DOWN!”

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

Every one of us will fall flat on our faces sooner or later during this lifetime.  All of us, at this point will have a decision to make. 1.) We can learn from our tumble to the ground, get up, and go on with a brand new sense of maturity and confidence.  When we choose this course of action we are “new and improved” people who are better prepared for the next set of challenges. or 2.) We can decide that this crash to the ground has done us in.  We surrender to the temptation to do nothing.  It is when we make this decision that we have laid the foundation for our own demise.  We have chosen death over superior effort and life.

When we launch ourselves into a new endeavor we will fail repeatedly until we get it right.  It is vital that we remember why we started in this direction and review with ourselves the plan of action that is needed to overcome this predicament and to excel.

In the world of bodybuilding there is a very steep learning curve especially in the first year.  We have to buy into the maxim that nothing is free and whatever we go through to become a champion is worth it.  Every day holds out the possibility of doing something very wrong that will cause any one of us to see only loss and failure.  The tons of new exercises, the hours spent on an elliptical machine doing daily cardio, the discipline required to stick with the program when it is very hard, the tons of supplements needed to make up for what our diet cannot provide. the posing practice that can be as physically taxing as a workout.  The “grind” can wear is down and cause us to doubt our resolve to finish the trek to the winner’s circle.

It’s during these times that we have to take stock of who we are inside.  This is the moment of truth for all of us in bodybuilding.  The discouragement and difficulty of the road forward can cause us to “fall.”  We skip workouts, we don’t pay attention to our diets, we fail to do cardio etc.  The “fall” isn’t always instantaneous, it may be a slow abandonment of the fire that brought us so far.  It’s here that we must decide to learn something about ourselves, get up, and continue the journey to success.  It is here that we must count the cost of “staying down.”  We must confront the consequences of deciding to not continue.  In every situation, there is only a single outcome for “staying down.”  It always results in the death of our dreams, our goals, and ultimately, our own character is at stake.

Bodybuilding is a “daily” exercise of the will to champion and dominate the spirit of defeat in the face of seemingly insurmountable odds and failure.  To win and to grow in character we have to decide (while we are fallen) to get back up.

In summary: To fall is normal and expected. To rise again with each failure ignites growth in ourselves that propels us forward.  To decide to “stay down” is the beginning of our own obituary.  Get up! We need you to remain in the fight for excellence.  Be an example to others who have “fallen” and are considering “staying down.”

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

Vascular Arm

Success

Everybody wants to be successful and it is safe to say that nobody wants to be a failure.  Its a well known fact that “Miracles Tend to Happen——to Those Who Work Very Hard.”  When you sit around waiting for the angel to stir up the waters at the “Pool of Bethesda” you will wait an awfully long time.  Even when the waters are stirred up you/I will have a ready made excuse as to why we could not get into the pool.  This image at the Pool of Bethesda illustrates just how firmly we anchor ourselves to our current circumstances and how much we have settled for “Living Below the Level of Mediocrity.”

What if we were to prepare for the angel’s arrival to help us into the Pool of Bethesda by inching ourselves a little closer to the Pool’s edge using a plan we devise.  This little move will enhance our chances of getting into the Pool when the time is right.  With this foresight we will need a plan to move that short distance to the Pool’s edge.  It’s really hard work to think it through, gather any necessary materials, and then executing the move.  Because we are crippled and have chosen to settle and be defined by our circumstances we have never thought of being better.  But now, you/I have the unique opportunity to take on a new idea to make us better.  It takes monumental effort.  So, each day we practice implementing some simple daily disciplines to cover the distance between where we are and where we need to be.  We are soon in position to realize the miracles we so desperately seek.

Bodybuilding

Bodybuilding is not complicated but it requires doing very simple things daily to take us to the next level or to prepare us for battle on the stage.   Simple Disciplines executed and organized to accomplish the desired results.  These things that we do each day lays the foundation for superior performance.

Ted Williams, the great hitter from a generation ago for the Boston Red Sox was considered to be the ultimate natural hitter in all of baseball history.  A sports writer asked him what his secret was to be the spectacular hitter that he was.  He held out his hands palms upward for the sports writer to see them.  His hands were covered with blisters, callouses, cuts and bruises. He said to the writer, “I’m here at the ballpark 2 hours before the other players are required to be here taking batting practice.  Then, when the game is over and the crowd has all gone home, I take two more hours of batting practice.  That’s what’s demanded to be a good hitter.  This is also why my hands look like this.”  The sports writer didn’t have any more questions.  The answer is hard and easy at the same time.  There is no such thing as a “natural hitter.”  It takes tons of work on a faithful basis.

With bodybuilding you learn that basic movements done consistently will provide the necessary/desired muscle mass to appear.  Four Simple Disciplines: 1.). Never miss workouts—consistency is vital. 2.). Never talk during workouts.  Don’t let others steal your training time. 3.). Work harder than anybody else in the gym——bar none!!  4.). Leave the gym with the attitude that this is “MY GYM—-I OWN IT!

These “Simple Disciplines” done daily will take you to the Winners Circle.  Establish them immediately.  Obey them and trust the process. Winning will take care of itself. Remember!  Once you have won nobody can ever take it from you.  Winning belongs to you.

Parting Shot! There is an old saying that “when MOTIVATION” is gone, “DISCIPLINE” takes over.  You have your challenges and I have mine.  Stay in touch and let me know how you are doing.

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

Too often we live our lives by judging ourselves based on where we are.  We take a look at ourselves, our physical appearance, our circumstances, our self-esteem and self-confidence etc. and conclude there is no reason to try to be different.  We are paralyzed by “today.”  For instance.  Today, I am ugly.  Today, I a weakling. Today, I am not qualified.  Today, is all I can look forward to.  In effect, we have settled due to a thousand little bits of discouragement.  These bits of discouragement have stolen our dreams and our aspirations to be something better than we are.

The really sad thing is that we have developed a personal narrative that gives us a ready made excuse to not try.  Example: Oh, I don’t want to look like that.  I just don’t have the discipline to make this happen.  I hurt my knee the last time I tried to get into great shape andI am afraid I will hurt it again.  The list of excuses is legion!  Each excuse becomes a truism that we hide behind to dismiss ourselves from going after the great things that are bubbling inside us to accomplish.

Truth Number One:

We have to understand that we “can” do anything we set out to do.  Where we are is only the beginning of the journey to greatness.  We have to imagine that the starting point is similar to pushing off the bottom of a swimming pool to the surface.  Once we shove off the bottom we are on our way.  But shove off we must if we are to avoid drowning in our decision to be nothing more than who we are.

Truth Number Two:

We have to fix our end result firmly in our minds.  We cannot forget what we want.  We have to devise a system to bring our goal to remembrance especially in times of great discouragement or during circumstances that seem to threaten our progress to the winners’s circle.

Truth Number Three:

No matter what we have to construct a plan of action that has our beginning and our end goal in mind.  We have to drop our plan to paper and then commit ourselves to following the plan and trusting the process to reach the goal.

Truth Number Four:

As soon as the plan is in place you must immediately begin the journey.  Nothing gets in the way of executing the plan.  Each day is a battle to progress.  Each day, a document must be generated to record our progress.  Everything has to be brought to bear on the end game.  Nothing is left to chance.

Lastly, wisdom is earned by effort and experience.  Everything else is window dressing as we close in on the goal.  We must not be afraid of effort and we have to trust the process that we have put into place to win.  We have to look back and understand that we are changing into the winner that we never were before.  This is our time and nobody can take it from us.  We play to win.  We do not play to NOT to lose.  We only advance by being on the offensive and we dare not retreat.  Imagine winning!  Never lose that image——ever!

When we have finally attained our goal we are winners forever.  You and I will never go back to the beginning and settle for nothingness.  It’s absolutely vital that we embrace effort and expect to win.  Life is not to be lived vicariously through others.  This life is mine and I’ve come to take all the things they said I could never have.

I am a bodybuilder.  My coach, Justin’s Dees says, “You can say it all you want, but you have to do it.”  In other words, talk is cheap but actions define me.  This year I am going to out work and out perform all of my competitors always because I have to prove to my coach that I want to become a pro bodybuilder more than he does.

Stay tuned!  You have your challenge and I have mine.  Let me know how you are doing and best of all tell me what you have accomplished and how you did it.

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