Author: Doug Graham

When I began this quest, “To be the best there ever was” (Quote from Robert Redford in The Natural) I had no idea whether accomplishing such a lofty and heady goal was even remotely possible.  Now, after 5 years of grueling training, dieting, supplementing, sacrificing very good things so I could be something better, I am poised to go much further. So, the process continues.

I recall when I first circled the date on the calendar of my first contest.  I gritted my teeth with determination and drew a very neat circle around the contest date.  Once that circle was placed on the calendar, the commitment was made and all things “muscle” suddenly imposed itself on me. With the exception of my wife, nothing else mattered from that day forward until I finished this Competition.

All of this in my life, as it is in yours originates deep in the “heart.” There has to be a “mind- heart” connection in very beginning—with the end in mind. Each of us must decide that our goal is attainable or it least worthy of our pursuit.   I would also insert that we/I must develop “self talk” that draws it’s inspiration from our “hearts” which has accepted the challenge of attainment.  Our “self talk” has to reinforce our trajectory toward our goals. The “self talk”  between our minds, and our “hearts” keeps us focused, driven, and encouraged to keep going when persisting seems to be too great.

The necessity to pull on the “matters of the heart” to propel us forward is paramount because it is in the “heart” where great efforts are conceived, gestate, and are pushed into the world.  We have to keep our goals and life aspirations ever present before our minds as we proceed to victory. Do keep muttering to yourself. Keep praying that you will have the energy to continue.  If you must, talk out loud so that you hear the words of the actual goal. Get in front of a mirror and restate your objective out loud.  Try to use this face time to try to dissuade yourself from actually taking on the effort to win.  What you will find is that no matter what you present to your “heart and mind,” you will be more encouraged to proceed toward the trophy.  Extract the truth from your own “heart,”-— “for out of the abundance of the heart the mouth speaketh.”  The mind, heart, and mouth” must agree in order to get going.

I met with my coach twice in the last 5 days.  His first comment was, “Bro, you’re awesome and you’re getting bigger.” (I’ve gained nearly 25 lbs. since 22  June 2014).  My coach went on to say, “We are going to get you into such good shape for the contest that we are going to: 1.) Kick some ass. 2.) Mop the floor with our competitors. 3.) Get my pro Card.  These words and many others uttered by my coach will carry me each day as I train in preparation for the Nationals in July 2015.  I will hide them in my heart and draw on them daily when I’m quiet and when I am training.

When your “heart” is broken only bad and sad things find their way into the world around you. When your “heart” is focused on where you are going then all of your energy is used in fighting through obstacles and getting to the pinnacle you have chosen.

My wife Christine is a big fan of changing her life by changing how she thinks.  Because of this, I am the beneficiary of goodness that I do not deserve.

We, who are a little older, must use the dreams, hopes, and and desire of our “hearts” to motivate us to win.  We have lived lives of great honor and it’s now “OUR TIME” to set the pace for those who come after us.  We must show them how to win by our examples. In many cases, it’s our last chance to make a difference.

Thank all of you for being interested enough to follow my quest for a National Bodybuilding Championship.  If I win, we all win…..Because what we want we can have!

Missing all of you acutely

Douglas E Graham

I am absolutely certain that all of us has walked through a gym for the first time and felt out of place, embarrassed, intimidated, and with every step we wished we were any place else in the Universe.

We check in and make our way to the machines or barbells or dumbbells that we had spotted — about a mile from where we were,  With each step we became increasingly convinced that everybody in the gym was eyeballing us, sizing us up, and making very nasty judgments about or physical state.  If we were experiencing these things we also probably had a very heavy flow of sweat pouring off our head, down our face, into our eyes and ending up on the floor in great droplets.

As we begin our training that first day, we are aware of couple of positive items: 1.)  It;s hard but we are not as bad as “some others.”  2.)  There are a few nearly perfect physical specimens near by and we cannot stop wishing that we could look like them.  Its this second group that I would like to focus on.

When we see that “perfect” body that we long to have ourselves, we can do one of two things: First, we could conclude that we could never have a body that good so I will not try very hard or I will be “envious” and jealous and determine that we will pour it on, learn as much as possible about how “he/she” got to where they are.  Then, construct a plan of action to try to catch them.  Maybe even surpass them.  This is the preferred response when we are confronted with somebody who is better because they paid the price and thus are better.  It’s very important to be gutsy and determined to not be blown off course or out of the gym simply by an encounter.

Let me tell you a story:  When I started training again in 2008, it seemed like everybody was further along than me.  I wore heavy cotton sweats, T-shirts, sweat pants, and a ball cap.  I told myself that I needed to wear these clothes because that’s the way I’ve always trained — in these damned hot clothes.  I was determined to persevere and be a little bigger and stronger.  I structured my workouts such that I was training twice per day.  I continued that habit for 5 years until my new coach demanded that I stop because I could not get any bigger if I was burning up my muscles at that rate.  I digress.

During those early days there was a couple of fellas that caught my eye due to their great physiques.  Try as I may I just could not seem to make the type of progress they seemed to be enjoying.  In short, I “Envied” them and wanted what they had.  So, I redoubled my efforts with no great improvements or gains.  Then one day I broke down and approached each of them individually to see what they were doing different than me to cause such magnificent growth and definition.  They did not tell me anything that I didn’t already know. So, instead of allowing them to become my mentors, they became my targets. I was determined to become like them.

My “Envy” ate me alive.  I ate, I lifted, I pushed myself, all the while keeping an eye on my new competitors.  I measured myself, I compared myself with them in the mirrors, I ate huge quantities of food.  Slowly, I seemed to be making gains that

allowed me to pull alongside them.  My “Envy” was pushing me to new heights of size and strength.  Unbeknownst to them, they had become another of a wide array of motivators in my arsenal.  My workouts had gone from ok to superhuman. 

About 2 years later, one of my competitors with whom I was very “envious” approached me to ask me, “What are you doing man?  When you first came in here you were small.  Now, you are huge,” (I started at the gym weighing 155 lbs and by this time I weighed 207 lbs.)  “Envy” had helped to transform me by pushing me to attain what I wanted by showing those whom I “envied” that I can be like them too.

I still have tons of people around me that I “Envy” but it’s interesting that I am now the one that others “Envy,”  It feels good to talk with a dozen or more friends and old competitors in the gym each time I train even if many of them were once my “Envied” counterparts.

My admonition to us all is that we allow, “Envy” to motivate us.  Don’t let  your current circumstances or status define you. Let things like “Envy” push us to catch the leader and pass him.  Have as your goal, the total dominance of your area of contest. Dig deep to find the guts to make life be yours for the taking.  Take your life by storm and don’t apologize to those who would steal your dreams or who would cause you to stop using “Envy” as a chief engine to drag you forward.

This is OUR TIME!  Use every tool at your disposal to advance, catch and win.  Dare the world to stop you.  Step around those who would say your are too old or think that old people should not be doing such things.  Grab hold of somebody that you “Envy” and place them ahead of you and GO CATCH THEM!

Here is a “toast” to “Envy” a POSITIVE motivator that can pull and propel us to victory.

Quote: “One Man With Courage, Makes A Majority!” —- Andrew Jackson

Douglas E. Graham

Well, let’s just say that I am a “creature of habit” and I derive much of my energy and focus from fixating on goals.  Sounds like I have a major case of “Obsessive Compulsive Disorder” (OCD) but it’s true. I am a home body and I love it when my wife and I converge on the house in the evening or any other time for that matter.  She is the woman I should have married in the first place but, I’ll take what she offers now without so much as a snivel.

As all of you probably know, I push myself hard every morning starting around 04:45 AM when our alarms go off.  That is just a warning shot for us to wake up, sit up, stand up, head for the John, weigh myself, set up and take all the supplements prescribed by my coach, get dressed, head down to the kitchen, eat breakfast that my wife cooks (8 eggs, 3 slices of toast with peanut butter, lemonade), then out the door to the gym.  Then, the grind begins and it lasts for about 1.5 hours.

I wanted to throw in another component that can and does from time-to-time destroy the spirit of the quest.  Let’s just call it, “unresolved conflicts/issues of the heart.”  I know this is vague but let me explain a little further so there is no real confusion.

Let’s suppose you and your wife have something between you that has not ever been resolved.  Instead you step around it until the bubble bursts.  Then, for the next few days or a week the simmering and hurt and all the rest preoccupies you.  It’s, in fact, so preoccupying that you cannot apply yourself at the same level or intensity during workouts.  

Another example, is when there is a sick child in the home.  

Another one is when there is stress on the job and you spend most of your waking hours puzzling over the resolution.

In each example (and there are hundreds of actual ones) the key element is “Distraction.”  Your whole soul gets taken away to another place.  Our attention on our training or the attainment of our own personal goals is blunted.  I think we all can relate to this scenario.

I don’t have a specific answer to each item any of us is wrestling with.  I do however, encourage us to resolve what we can as quickly as we can.  With my wife, it is easy to sit with some sort of hot drink and pour our hearts out to get back on track.  If the problem was a “conflict” then getting back on track can be MAGNIFICENT…..

Sick kids are a different thing altogether.  

True Story:  I first competed in bodybuilding in 1990.  It was great and I was training for another competition when two things occurred that threw me off.  First, my wife withdrew her support for me to compete.  Second, my 11 year old son Nathan got Leukemia.  These two items occupied me 24/7.  Knuckling under to not compete was tough, but the possibility of losing my little boy was overwhelming.  We went through hell and back.  Nate survived and after 5 years was declared cured after being in remission with the very likelihood that the Leukemia could come back at anytime over that 5 year period.  I am so happy to have him as my son and best of all “friend.”

No matter what the “Distraction” you need a back up plan to turn to when things are not good.  Some “Distractions” are in place for a long time and must be dealt with as such.  Resolution is always the bottom line.  I say that we will win only if we develop a solid set of skills to blunt the effects of the “Distraction” so you can continue.  I believe this is vital to being able to cope better with tough situations that threaten to paralyze us and to cause us to self-eliminate. I don’t have a “Cook Book” set of recipes for you to peruse and select from.  Sorry!

Sorry to ramble.  I just checked the calendar and my next competition is only 7 months away and I’m already trying to get rid of all “Distractions.”  My how time flies.  My size is enormous for my height 5’5″ on a good day and I now weigh 194 lbs with a body fat of 6% and lean body mass of 181 lbs. I may even get bigger.  I’m out to win and I must stay on track without looking to right or to the left.  My poor wife gets the brunt of an absent-minded husband during these ascents to the next stage.

We will win together!  This is OUR TIME!  Do not let anything get in your way as you push on towards the goal. Next summer I will be in Pittsburgh, PA to put it all out there!  Tell me when you will arrive at your destination. We can celebrate together if you’d like.

Just some thoughts for you to consider.  Resolution of Distractions is essential to keep climbing at the same rate.

Douglas E. Graham

Keep going.  Don’t stop. Just a little further. Don’t give up.  If you quit now, you won’t be able to say you made it.  You are so close, don’t go back,  Push yourself.

Each of us has heard these sorts of admonitions at some point in our lives.  When we are in the midst of a major challenge and we just do not think we will make it, somebody comes along to encourage us to not quit and to press forward to the prize. At other times our only companion is ourselves. In most cases we can dig deep to get the strength to complete the task that establishes the “win.”  Many times, despite “ALL” the encouragement we fail and we go home dejected.  This is where this article picks up—at the point of failure.

 If we have decided that something is worth it, we have to also accept that a single effort to attain our goal is rarely sufficient. We have to accept the self-evident fact that seldom does a person strike out to attain something or to be something that we get there with the first effort.  In fact, all of us knows hundreds of stories of people accomplishing their goals “ONLY” after experiencing a ton of failures.  However, even in the midst of these wonderful success stories, there are those who are still on the track striving with every ounce of their energy to “get there.” These individuals, who are still “PERSISTING” have to be helped and pushed along their paths, hopefully by those who were once in their shoes.  Go ahead!  Dare to be the catalyst that propels these potential winners onward and upward.  It’s the job for all us to take care of those who aspire to be great and are still trying…just like us.

There is another group that needs to be pushed.  They are the ones who have failed and have concluded that they will never get to their stated goals and have stopped trying. When we see this type of despondency, one of us needs to make contact, speak the admonitions to give it another try and to not stop —– no matter what.  We have to be there for these guys and girls who have opted out of their own race to greatness due to discouragement. They need to know about the rewards of “PERSISTENCE” are great and eternal.  We have to be the “still small voice” for them who need to ignite their passion for living.

Anecdote: Yesterday, my wife and I trained in the gym for no less than 2 hours which is the norm for us 6 days per week. We worked our Anterior Shoulders, Chest, and Calves.  She is my training partner and we have worked out hand signals to help motivate us while we work so as not to interrupt the flow of training.  In short, we were totally spent at the end of the session.

We then took her mother and her boyfriend out for breakfast.  Great meal and great times were had.

We came home and immediately changed into our training clothes again.  This time we ended up biking over 28 miles. Most of the first half of the journey was a steady uphill grade.  When we got to what I perceived to be the end of the first leg, Christine pointed to a road that she said she had ridden 4 times before.  She went on to explain that the road was 4 miles straight up with an acute, steady, incline. She had made it to the top twice without stopping. I had heard much about the difficulty of this 4 mile ride and I was tired, and I did not have any desire to challenge myself after our training earlier this morning.  We talked for a little while and so I decided to go as far as I could and then come down. 

We started up the road, comfortable in the fact I could stop anytime.  Before I knew it we were huffing and puffing up this road.  Christine, would keep saying that it was a hard ride but that we can make it we go slow (as if there is another speed on this monster).  We kept talking and climbing.  The huffing and puffing, even with lower gears, was starting to occupy our minds more and more with less talking.  When we came to a much steeper grade, she would push me forward with some flimsy promise of a “flat stretch” just ahead.  I could never see the end of the grade. To shorten this story, Christine, who was already the champ due to her having successfully climbed this mountain road, did her best to move me up the road to completion.  Even though I have only been biking seriously for the last 4 days, my wonderful wife and mentor gave me the right words at the right time to win.

So it is with all of us.  We have to have those timely bits of encouragement to persist and go on.

The “Magic of Persistence” is it;s own reward and many of us will persist to get our hands on that magic.  Others will not be so motivated and they are the ones we have to stand ready to help.

“PERSISTENCE” is elusive to any of us unless we set a course to the top of your world. Don’t stop!  THIS IS OUR TIME! Nothing can stop us as long as we “Believe in the Magic of Persistence.”

Quote: “Victory Belongs to him who gets up — One more time!”

Miss you guys!

Douglas E.. Graham

Sometimes life gives us good things that we do not deserve nor could we have anticipated.  I have been training now with an eye toward the “National Masters Bodybuilding Championship” in Pittsburgh, PA in July 2015.  Recently I was with my coach who has been monitoring my progress very closely.  Our goal is to compete at 198 lbs. as a Light Heavyweight which requires a gain of 25 lbs between my last contest  on 21 June 2014 and July 2015.  Justin Dees, my coach reported, after taking several readings on my body that I had gained 18 lbs, 14 lbs.of which was new muscle, Also, my per cent body fat had dropped from 7.5% on 2 July 2014 to 5% 13 August 2014.. This means that my lean body mass had risen from 167 lbs to 181 lbs and my total body weight was now 191 lbs.  This means that I have a little less than 9 lbs of total fat left on my frame.

As Justin read off the numbers I could only stand there with my mouth open in total amazement.  Coach and his plan are right on the money with no sign of slowing down.  I told him that I didn’t believe these numbers and that I am totally dumbfounded.  Ask my wife Christine, she was standing right there.  Justin, then extended to me a personal invitation to meet the guest poser for the Utah Bodybuilding Class that was to be held 16 July 2014. He is training for this year’s Olympia and is a good friend of Justin’s. His name is Jose Raymon.  Get this! He is 5’4″ and weighs 225 lbs.  He is exactly my height! Justin told me that he wanted me to meet him so he too could validate what Justin was seeing in my progress and to back up his claim.  

We went home, arranged the meeting with Justin, bought our tickets for the Contest and We impatiently waited out the days to the contest. I have attached a picture of Jose right here for your perusal.  He is a beast!

Saturday, 16 August 2014 we met Jose Raymon at Justin’s gym.  Christine, and I were totally humbled to meet this warrior. He is not bad looking, very thick all over, arms are as big around as my calves or bigger….But, the best part is that he talked to Christine and me like we were real people with no pretense.  Jose backed up Justin’s observations and said that I was making good progress.  When I asked if I could get to be his size by next year, he very resolutely said “NO” and that I didn’t need to.  “Being big does not necessarily make you look good on stage.”  In this sport, you salivate to hear the pearls of wisdom that fall from the lips of great champions.  So, after hearing what Jose had to say I decided that this is what I will do.  I will weigh in at 198 lbs.  I will be in the best shape of my life that night, I will work harder than I have ever worked before, and my wife will absolutely guarantee that I eat the best food available to make it happen.

My ego wants to be just like Jose but my rational Doug tells me to listen to my coach, my wife, and my body and all will go well.  I am going to win and all of you are invited to follow the progress as I punish myself in preparation for the ultimate test. However, I will try to make it to 225 lbs. because I am wired that way.  Justin will just have to reel me in.

I share this with you to describe an undeserved and totally unanticipated blessing.  All of us has had something similar happen to us that made belief in miracles a rational exercise.  In fact, miracles eventually become expectations.  We sometimes think that ONLY miracles will be sufficient given our life circumstances.  But, most of the time,  miracles or unanticipated blessings sneak up on us and make us thankful for having experienced them.

I have a MAXIM that I live by: “Miracles Tend to Happen to those who work — VERY HARD!”

Photo of Doug backstage before going onto the stage 22 March 2014

We had a great experience.  It has made me all the more confident in my quest.

My benediction to all of you is that God will provide you with enough great blessings that your confidence will be monumental to propel you along your path to accomplish your goals.

THIS OUR TIME!  Work hard to increase the probability that you will to receive the blessings and miracles that only you will recognize.

Hang in there!  Christine and I will look forward to reports about your quests and the things that have pushed you forward to attain your goals.

Douglas E. Graham

All of us knows instinctively that something is “good” whether it be food, sleep, relaxation with our favorite girl, or food as examples.  However, when we select something that is “good” we often do not consider whether there was an option to select something that is “better.”  In fact, most do not even place “better” on the scope of possibilities.  Selecting the “good” items or activities are nothing more than taking a path of least resistance.  There is nothing morally wrong with choosing things that are “good” because that’s why we chose them in the first place — because they were “good.”

Considering the “better” choices requires a conscious effort to slow down and think. To examine the consequences and rewards associated with choosing “better” over the “good”.  This little exercise is tough and sometimes very time consuming.

Now, let me explain things within the context of bodybuilding to illustrate my point.  First, bodybuilding is not like going onto Capital Hill in Washington, DC and expecting to be turned into a Politician simply because I visited the Capital.  The same is true in bodybuilding.  Many people talk about spending 1-2 hours in the gym each day but there bodies never seem to change.  Why is this true?  Because as “good” as getting to the gym is, it cannot substitute for investing effort to get better and to look better and to get stronger while in the gym.

Many people self-eliminate from excellence in bodybuilding by mastering excuses.  It’s too hard.  I have a job.  I have children.  I don’t know how.  The list is endless. They stick to routines that they have used for years —unsuccessfully.  Their routines are “good” but they have decided to limit their progress to Average or a little less by not choosing that which is “better” for them.

I have a saying that my wife has picked up on. “Now that we are “good” let’s now push on to “greatness.”  Christine, has taken this little quip to heart.  Her training is relentless and we both are reaping the benefits of such effort.  Arnold Schwarzenegger used to say, “Why do I want to be like everybody else? How is that going to make me better than everybody else if I an content to be like everybody else.”  Arnold chose to be “better” rather than settle for just being “good.”

This whole diatribe is written to get us to lift our goals to new heights and not settle for a little improvement.  Being “good” is greatly desirable and many they be that settle for being “good.” Being “better” kicks you out of your comfort zone. Pain combined with psychological and ego risk will be the order of the day as you advance toward your stated  goal.  The ultimate risk is that we might fail.

I say, push on to greatness by not settling for that which is easy, predictable, and “good.”

REMEMBER!!! Nothing was ever accomplished by holding back. We need heroes.

THIS IS OUR TIME! Be “better” and ignore those who would steal your dreams.  For those people have their reward which is “good.”  You however, are “better” and will change the hearts and minds of our generation because you chosen to be “better.”

Today, I am missing Christine who is at work.  Great workout with her today and she looks fantastic.

Douglas E. Graham

Each morning I arise, head for the bathroom and weigh myself. Each time I either groan with disappointment or smuggly smile at myself in the mirror with complete satisfaction. No matter what the result and subsequent response, I then must put that aside and get ready for the early morning (5:30 AM) training session. My wife and I swallow our supplements and various drinks, eat breakfast, throw our training gear into the car and head “up the hill” to Golds Gym. Slight correction is needed at this point. I throw my wife’s gear into the car and she rides her bike “up the hill” to Golds Gym. After training she takes a shower, puts on the prettiest outfits you could ever imagine and she rides her bike on to her office. Christine, clearly outworks me always.

We could very easily have let the weigh-in number drive us nuts if it wasn’t what we expected or wanted. We could start telling ourselves lies about how this stuff is too hard. Why do I do this anyway if the body weight is not going in the right (anticipated) direction? In short, we could get “discouraged.” This “discouragement” could be an open door for excuse making and for under performing or worse—quitting altogether. We must learn to take “quitting” off the table as an option. In fact, no matter what we do in life “quitting” should never be an option if what we are engaged in is worth it.

I am on a quest to win a National Championship in July 2015. Everything I do before now and then must be under girded by the maxim, “Onward and Upward” at all costs. Doing my best in all things including bodybuilding, must be the order of the day. This mindset will easily translate itself into my training and elevate my motivation to succeed. “Discouragement” cannot get a foot hold as long as I keep my focus on the prize and what is required to attain the prize. The converse is also true. If you continually tell yourself that you cannot do it. You are not good enough. Winning is for somebody else and not for you. The best one for me is, allowing others who do not share your goals to convince you that you will never measure up or you are “too old” and you ought to stop trying to “prove” something and “grow up.” All of these self-talk examples can destroy you and by extension, your opportunity to excel. 

I am on my way! I would love to hear from you to tell me what your goals are and how you are going about the task to win. I do bodybuilding and a host of other things. What are you pursuing? Is it worth it?

We can allow “discouragement” to be a dominant and destructive force in our lives or we can recognize it for what it is —- Only a Moment!

Once you see the “Moment of Discouragement,” discharge it, get going, go eat breakfast, feed the damned dog, get your togs on and get your butt out the door to win!

This is OUR TIME! Persisting “discouragement” has no place in our lives.

Take good care of yourselves. Missing all my friends from the Class of 1969, at Mason City High School, Mason City, Iowa

Douglas E. Graham

Well, most of us worry about losing weight or simply maintaining or current weight. We want to look good in clothes, and swimsuits, and continue our good health. As we do the various exercises and diets to accomplish the goal of holding onto “eternal youth” we are confronted by distractors like families, jobs, education, church, friendships etc. The effort is overwhelming if not downright futile. I submit that all this makes the case for “focus” on “selected” goals to be all important. We cannot do it all so we have to choose a goal that will have the broadest impact on our lives. In other words, the selected goal must have impacts at multiple levels.

Try finding time in your busy schedule. I would try to find 30 minutes that can be given to exercise of some sort. Walking, running, bicycling, weight lifting, aerobics, racketball are all examples.

Find some help with your diet. Sign up with Weight Watchers or Medifast or some such program if you cannot be disciplined enough to do a correct diet yourself.

Align yourself with others who are going in the same direction. Join a support group of some sort. Invite a good friend to do the project to lose weight together.

Make sure you define your goal precisely. Write it down. Place it in a prominent place as a constant reminder. At same time, determine the “WHY” to what you are doing. This may be the most important step.

If you have any doubt of whether your health is good enough to take on such a rigorous program, then see a physician to establish your health status and to get his blessing to start such a regimen.

Now, these are my thoughts and I believe they are universal. Many other things could and probably should be addressed further but this is a basic set of criteria to get started. I hope these help.

Regarding my bodybuilding. I am under the watchful eye of my Coach who has placed me on a track to move my weight up to 198 lbs. Today, I was so proud to text Coach to report that my weight today is 189.2 lbs. He texted back, “Awesome” !!!!!. I will be meeting with him tomorrow at 3:00 PM in his gym in South Jordan, Utah. He will weigh me, do my body fat percentage, calculate my lean body mass, the actual number of pounds of fat I am carrying. I am pounding down the food and training hard each morning between 5:00 AM and 5:45 AM to start. I finish around 07:00 AM and 7:30 AM. I am going to win!

My weight increase requirement is much different from yours. However, I follow a plan to get me where I need to go. I can’t emphasize enough that a plan is the backbone of your effort to lose weight or, in my case to gain weight.

Please remember that this is our time! Set your goals and begin. Do not look back. Never take your eyes off the prize that you set for yourself. Become that legend in your own mind that you see all the time. Like I say to my wife, “Now that you are good, let’s push on to GREATNESS!!

The Quest Continues for all of us!

Douglas E. Graham

Ever since linking up with my new Coach, Justin Dees, we have collaborated to produce a champion. He wanted to know where I wanted to go with bodybuilding and what I wanted to accomplish. I explained that I wanted to get my “Pro Card” and I would like to compete on the National Stage. I also told him that I had a very hard time losing the last 5 lbs. to make weight as a Middle Weight this past contest. I said, losing these last few pounds was miserable and I had contemplated cutting off an arm to make it happen. I asked him if I could compete as a Light Heavy Weight weighing around 190 lbs. He listened intently and said the following: First, we are going to bring you in at 198 1/4 lbs. (The maximum you can weigh as a Light Heavy Weight is 198 1/2 lbs.) You will be lean and I believe you can do some serious damage at the Masters National Contest in Pittsburgh, PA in July 2015. You have crazy potential and a great work ethic.

Later, I told Justin that I wanted to legitimately qualify for the Nationals in the Men’s Open. He clearly indicated that we will work toward that end as well. I believe that I will make this happen as well.

Justin, has appropriately named this quest, “Operation Pro Card.” This is the objective. I have to finish in the top 3-5 to get the Pro Card, however, I have set my goal on nothing less than to win! I have expressed this obsession to win the Masters Title and Justin has rolled in behind the idea and says I can do it.

In order to get into competition shape I have to listen to Justin and respond to his demands like a Demon. My training must be precise, intense, and always improving. My diet is off the chart! Coach has me eating 3,794 Calories per day but by the time I take all my supplements I have cleared 4,500 Calories for the day. Because, I have had trouble maintaining my body weight with this number of daily Calories, Justin has me eating extra meals he refers to as “Cheat Meals” to provide more calories. I have to get to my competition weight and yet stay lean. At this point Coach will decide whether I will be a Light Heavy Weight or a Heavy Weight. I am ready to do the work.

In order to win I must GAIN. I have to GAIN weight. I have to GAIN a lean body. I have to GAIN confidence. I have to GAIN muscle size. I have to GAIN stage presence. I have to GAIN vascularity. I have to GAIN major cuts.

Per Coach, “This is a muscle game and you have to put it on display.”

Lesson: Nothing in life is GAINED by doing less of what is required. GAIN, is the name of the game. In order to GAIN we have to decide to GAIN. Also, we have to plan for the GAIN. Lastly, we have to put into operation all that’s required to GAIN that which we seek.

Personal Application beyond bodybuilding: I want so much to be friends with my own children. In order to GAIN this relationship I will have to put in place and activate all that I know to do to GAIN what I seek.

May each of us dig deep and find the courage to grasp the importance of the goals and relationships we seek to GAIN.

This is our time! We had just as well do it right.

Douglas E. Graham