Author: Doug Graham

Why step onto the track if you have not planned and prepared to win? In every endeavor that has a goal or prize attached to that goal, there is a definite set of requirements and steps to be taken to attain that goal and to claim the prize. Let me try to put into writing the steps that I feel are absolutely required for me, and by extension, all of us must take to win.

First, I have to be “inspired” to win. The inspiration must indelibly imprint itself on our person. It must generate a vision of what is possible. It has to cause us to be enthused (god breathed) with an overwhelming desire to get out there and “step onto the track” with a singleness of mind to be different from anybody else who is wanting the same goal. I call this step, “Getting a Belly Full of Want to.” Without this step goals are not so much goals but are really nothing more than fleeting dreams that will quickly disappear and will be placed back into the “bucket list” of items that we would like to experience but will never see the light of day for us. DECIDE! that what you want is worth every ounce of your effort.

Second, I have to move my “Inspiration” to paper. I’ve got to be able to articulate to myself and anybody else who asks the “What”, and the “Why” regarding this personally important goal. I, like you, experience the discouragement that comes so easily as I try to activate the thing we want. We will have others who will tell us that we should not do it for reasons that we do not understand. But, the naysayers are ever present and they must be dealt with. If attaining the goal is important then these unbelievers must be set aside, as graciously as possible. Having a clear and personal explanation written down will go a long way in this regard. Inability to put these concepts onto paper means that we cannot move forward to the next level. Frankly, if we try to advance without having been through this exercise will cause us to lose our way, and our motivation, and ultimately we will fail. The most important aspect of this paper drill is to bring the goal into sharp focus.

Thirdly, I have to write out very carefully the “How.” I must devise a plan or a strategy, which will provide the Way to the Top. To Achieve that which we have decided is “Worth it.” Because this is a living document, it will change many times along the way. It will morph into the precise plan that I/you will follow to the top. Leave nothing to chance. Overdo it and place into it every possible path, event, requirement, tributary that you can imagine. You can refine it down to exacting essentials as you learn what works and what doesn’t. This is no time to be humble. Nothing is fixed until I/you have validation that our stratagem is the best to win.

Fourth, is the “Activation” stage.  It is now that I turn on the after burners. I execute my diet, my rest intervals between body part training, weight training becomes where muscles are punished to get them to grow (hypertrophy). Proper supplementation under the watchful eye of my Coach who monitors EVERYTHING from my weight, my lean body mass, my % Body Fat, Muscle Weight Gains etc. My posing routine must be worked out and perfected by regular grueling sessions with my Coach observing my every move, bend, flex, and transition. Nothing is left to chance.

Lastly, the “Actual Competition.” This is showtime and all the work that has gotten me this far is going to pay off. I keep my mind on the things that I have to do to perform at a “World Class” level. I am tan, my posing trunks are blue under my warm ups. I go back stage with the other competitors to warm up. I shake hands with many of my old friends and begin the process of getting ready to step on stage. Using I dumbbells I do several sets of alternate biceps curls. Next, I grab a barbell for a couple sets of squats for my legs. The whole time I am listening for my name and number and my division to be called to go onto stage. The moment when my group are called we are positioned at the foot of the stairs leading onto stage. When summoned we go up those stairs and we are face-to-face with an entire coliseum filled with screaming fans and onlookers. LET THE BATTLE BEGIN!!

Glean from this article what you will to help you get to the goals and aspirations you choose.

This is our time! Do not fail yourself by doing anything “Halfheartedly.”

Nothing great in life is ever accomplished by HOLDING BACK!

Douglas E. Graham

Since the last entry was way back on 19 July 2014 just before we left to return to Iowa for my 45th High School reunion, much has happened. I will not try to bore you with all the details but let me make some brief comments about the trip. Then, I will get into how traveling affected my bodybuilding regimen and the net result.

First, we drove to Iowa from Provo, Utah. Long drive and it took 2 days. First night of the Reunion was aboard the vessel, “Lady of the Lake” which sails on Clear Lake in Iowa. My first impression of all of us was that this was going to be “Geriatric Night” and the anticipation was correct. Each of us have gone the way of “all the earth” and have the wrinkles to prove it. Many of us (probably more like 100%) have had lives that just didn’t turn out like all the great expectations that we were looking forward to. We have physical, psychological, emotional, and social scars all over our little lives to validate the journey. But! the thing that seemed to characterize the event was this total lack of phoniness. We genuinely liked each other’s company despite all imperfections and bumps that life has dealt each of us. We talked incessantly. We laughed until our ribs hurt. Occasionally, there would be awkward moments when we could not recall an event or a person that was being talked about. Again! The nights of the Reunion belonged to us. It was “OUR TIME” and I do believe we made the most of it.

Night Two, Christine and I suddenly had a family matter to tend to and we missed the evening on the Beach at PM Park in Clear Lake. Scratch a good time lost for us.

Night Three, Found us at a Cash Bar at an establishment named, “The Candy Bar”….We saw even more friends and colleagues from so long ago. I nearly cried a couple of times when a person, who I never expected to be there or to ever see again, would come up to me and say, “Doug?” Almost shyly, and then the hugs and the sheer joy of being in their presence would overwhelm me. I won’t mention any names here because those moments belong to us. However, each of us experienced the same thing many times over.

Because of all these memories I and my wife Christine are grateful. Each of my classmates are forever written on the walls of my heart.

Bodybuilding:
Well, Thanks to my wife Christine, we stayed right on our diet. She cooked, chilled, prepared individual portions for both of us for each meal that was scheduled. She is the backbone of my effort and makes my job that much easier. Thank you precious for all you do.

My objective is to increase my weight (and stay lean too) to 198 lbs by Contest Time in July 2015 in Pittsburgh, PA. My Coach, Justin Dees has me eating 3,794 Calories Daily, but by the time I drink my supplements etc. the grand total approaches 4,500 Calories Daily. Now, here’s the kicker. My weight has been steadily rising to around 185 lbs. Then, the first morning back, yesterday, I jumped on the scale and my weight had actually gone down to 178.2 lbs. I was crushed. I worked out at Justin’s Gym in South Jordan Utah yesterday and explained all this to Justin. I will meet with him this Friday to be measured for Body Fat and Body Weight and he will make the adjustments.

Curiously, I went right back to eating as I had been instructed and my weight this morning was 182.8 lbs. I am confused and I will keep to the high caloric intake and hard work for now. Today, I am doing my legs and I can guarantee you that I will be walking like an Easter Seal Poster Boy before I’m done.

I have no conventional wisdom to pass along at this point except to tell each of us who are getting along in years to never give up on the goals and dreams we have decided are important to us. We were not put on this earth to “Coast”….I will forever place in front of us that, “THIS IS OUR TIME!”

Go get ’em! Others need your success more than you will ever know…

Douglas E. Graham

Douglas E. Graham

I am a MANIAC. I train with the single mindedness of a demon who has only one purpose…..to destroy anything God has touched. In my single purpose world however, I work to be better with each thing I do. In fact, I have worked so hard that just before my last contest on 21 June 2014, I tore my right biceps 4 times doing wide grip chins and then successfully tore my left biceps once just for good measure. The number of sets and reps and exercises I was doing during my workouts was way beyond “Herculean.” It was probably closer to being described as “stupid.” I have never trained any other way. I train to absolute exhaustion by dramatically overdoing the volume of work.

As a result of my “work ethic” I was inhibiting my muscles from growing because I not only overworked them, I did not give them sufficient fuel or time to recover between focused training sessions. I was in good shape, but the size of my muscles had maxed. My Coach, Justin Dees, used the analogy of mowing your lawn everyday. Soon, you will have a very short lawn but it will be brown, ugly, and not very prone to becoming lush and green. Yup! That was me! The happy lawn boy who believed that more is always better.

Justin Dees has taken my lawn mower away. He pushes me with each workout to absolute failure and then asks that I only workout once per day and to move on to another body part the next day while the exhausted body part rests. Sounds logical but I have never been known for supreme demonstrations of logic, so forget that notion. I am better known for hard-nosed effort and letting the chips fall where they may. As a result of Justin’s demand for compliance to his strategy and ages old principles that cause muscular hypertrophy, my body is enlarging at an astronomical rate. I am still very lean looking with tons of vascularity and new size “everywhere.”

For example, I competed as a Middle Weight 21 June 2014 and weighed 173.2 lbs. Since then, my weight has been going up very slowly and has hovered around 177 lbs. Since starting with Justin my weight went to 178.4 to 179.6 to 180.4 to 181.4 yesterday to 184.6 lbs this morning. I gained 3.5 lbs overnight! All because I eat as I am instructed and train as hard as I can. AND THEN I REST! What a marvelous concept! If I eat alot, train hard, and REST, my muscles will enlarge. Why didn’t I (the lawn mower boy) think of that?!

So, the last two workouts for my legs (quads) and my chest have been very hard and brief capped my moments of absolute pain and fatigue. Then, when the training is done I retreat to the other parts of the equation, eating and REST.

Moral of this story is this. Just because work is prescribed does not mean that it is the only item to be done. You have to have an effort that addresses all requirements in their proper amounts to reach your goal. In my case, fewer exercises, fewer sets, fewer reps done with maximum effort is superior to massive volume over a longer period of time.

Such is life. Too much work away from the other vital requirements for personal growth always leads to a retardation of growth and maturity.

Key to success is to work harder but shorter and then allow ourselves to take on fuel and REST…..GO HOME and enjoy your family!

Less really is more!

Douglas E. Graham

As I train with my Coach each day this week, it has become abundantly clear in my mind that simply working hard does not equal ultimate victory. My Coach, Justin Dees, is always about the business of instructing, encouraging, setting the bar and then he has the audacity to push me to failure. The whole time, he is emphasizing proper technique, stretch, contraction, numbers of reps and then reviewing the technique to be sure I understand it and what is expected “today.” I am participating in a process that will lead me to excellence. I must keep reminding myself that in order to win I have to be humble, submissive to the Master’s Hand and Voice, and willing to endure the process. It’s the only way to be able to visualize the “end game.”

I am participating in this process. My mind is totally wrapped up in learning and expending the effort. I am forever engaged, looking for any sight of the winner’s circle.

However, my participation in the best of processes does not guarantee a win! But, I am absolutely convinced that in order to win we must do more than dream about winning or hope that we will win…..We must PREPARE to win. You see, hope is not a strategy and it is essential that each of us establishes a strategy or plan to win. Also, quitting is not an option so once you are locked on the goal, there are no “off ramps.”

I and you must develop “3-D” vision (today, tomorrow, and ultimately) that forgets yesterday. Interestingly, my Coach Justin rarely talks in the past tense. He is always talking about what needs to be done and the possibilities that can be had with hard work and following, “THE STRATEGY.”

Just remember to do some brain work and heart work before you start. Decide that the fire that burns inside you is real and worth every ounce of effort that you will expend on the goal you will set.

This is our time! Nobody can take it away from us. But, we can give it away with self-elimination. Don’t just go through the motions of participation. Make “winning” the only thing that matters to you. Then, participation will be a daily joy.

Douglas E. Graham

To describe the transition from things that have brought me this far to things that will take me even further must be explained to you as “Awkward and Hard.” Let me talk more about these words that I have chosen as illustrative of this process.

Awkward, simply means that I am doing things to train my body that I have either never done before or that I have done very few times in the past. The stress on my muscles is different and my mind screams at me to stop and go back to exercises that I am more familiar with. I imagine that the pain in the chosen muscle being trained with the new exercise is greater than it should be and is totally intolerable. Again, my mind tells me to stop and reach for familiar techniques. The movement, machine, or technique that is being introduced to me is foreign and I hate it! My arms, or legs, or my abdomen quiver with each rep. To top things off, the whole “New” thing feels like it should not be done this way (as I was instructed by my Coach). God, please let me return to my old (unsuccessful) ways. But alas! My Coach (assigned by God himself) over rules my desire to retreat. The pounding continues and the discomfort and sweat are my companions.

Hard, is self-explanatory. With each new torture device comes the demand from the Coach that I keep pushing despite the pain and awkwardness of the new regimen. Often, my Coach will say to me when I think I can go no further, “give me 4 more reps—I got you!” He will then grab or guide the bar or the handle or the arm upward and tell me to, “fight it all the way down.”

I told him today during my Hamstring and Calf workout that I felt like a lineman who played for the Green Bay Packers under Vince Lombardi. Often, the Packers would run the same play over and over again, far into the evening causing the stadium lights to be turned on. Lombardi, would say through his megaphone, “Run it again!” Lo and behold, they would run it again, and again, and again, until they go it right in their Coaches’ eyes. My Coach must be pleased with me or he will not send me onto that stage carrying his mantel on my shoulders.

We had a very good dialogue going today during my workout. At one point, I asked him if he still believed that I could do well. He said to me, “First we are going to put that weight on you. Then, we are going to go out and kick some butt.” Suddenly, “Awkward and Hard” were irrelevant terms. My Maestro’s words lit up the horizon. They energized me with a “can do” attitude.

Also, when Coach explained that it is absolutely necessary to retrain my muscles to do other things. Each new, “Awkward and Hard” exercise increases my capacity to grow and to get stronger. There is no other way.

Final thoughts: In order to go where we have never been before, we have to do that which is at first, “Awkward and Hard.” This process will give way to the embracing of all things new that propel us along our way. We must not be afraid or resentful of those things that stretch us to be better and that will take us to the next level.

Lastly, sometimes as we labor at doing the very hardest of tasks to get to where we want to go, somebody will give us just the right words of encouragement to lighten our load and bring our ultimate goal into sharp focus. Pray, for a friend, colleague, family member, or “Coach” to give you that kind word and vote of confidence. Sometimes, these magnificent words will be all that keeps us going in the face of trials, injuries, illness, and a myriad of other distractions.

May your new things that are “Awkward and Hard” be the motivators that will take you to YOUR objective. Only you know what is “Awkward and Hard” that you need to handle to move to the next level on your own quest.

Now, kick the door down and do your job! This is your life my dear friends.

This is our time.

Douglas E. Graham

Christine and I worked closely together this morning starting at 5:30 AM at Golds Gym. Coach has given me/us new abdominal and leg training exercises. Our effort at first was awkward and unsatisfying, but by the time we finished the abs we felt like “old hands” at them. Then, we moved on to our leg workout and trust me! We both have pains in our thighs that we have not experienced in a long, long, long time.

You see, we work very hard and we have gotten some phenomenal results. However, in order to break the cycle of comfort and to move up to the next level, we have to be adaptable and willing to try new things —- even if they hurt. We have committed

ourselves to do what’s necessary to change what’s comfortable, adjust our expectations over the short term, raise our vision to the reward that’s over the horizon. Coach has nudged us in a new direction that he is confident will take us to our goals. Now, each workout, each meal, each new supplement, each new night of sleep is arranged with the ultimate goal in mind. To repeat what Stephen Covey said, “Begin with the goal in mind.” You must understand that we have never forgotten the goal. What’s different is our willingness to trust the Coach and his “Plan” to get us to the goal. For the first time since my high school days, I am totally surrendered to the will of the Coach without question….I’m all in!

So it is for all of us! We can truly like what we are doing but if we do not see the end point we are just spinning our wheels. The goals we set and the “Plan” we adopt must be trusted and our entire being must be thrown into the execution of the “Plan.” Nothing else will do.

As I’ve said before. My bodybuilding is my world within which I will win. You may have other goals that are worthy of your highest attention, e.g. Family relationships, money, adventure, some other sports endeavor, cars, pets, or kids. Each of these has goals that belong only to our own hearts. They are worth of every bit of effort. Attaining the goal may have many different approaches. Think about it and select the one methodology or modality that will get you there. Never give up! Adapt and Press on! You will get there and you will be the richer for having made the journey.

I look forward to seeing many of you at the Reunion this month in Mason City, Iowa. Christine and I want to “raise the roof.”

Douglas E. Graham

Let me just invoke an old memory from my days of playing football at Mason City High School. During the first week (no pads) in the middle of August we would do two workouts per day. Tons of drills, running, review of our offense and defense that we will use during the season. Usually, our practices were well-organized, efficient, and ended precisely at 90 Minutes. We hit the showers and then we limped home. By the time we got to the third day of twice per day practices I, personally, was so sore over every square inch of my body that I barely could get out of bed. But, after several minutes of arguing with my mind and my body I would arise, like Lazarus from the grave, and make my way to the bathroom and then to the kitchen for food. Each step I took in the direction of Roosevelt Stadium got easier. I just would not let the pain defeat me. I wanted to play football come hell or high water!!!

Same is true today about bodybuilding. There are days when the pain is too great and my body too tired to train. But, today I go through the same process to get going. Eventually, I am on my way and I will not let the pain defeat me. I want to win a national bodybuilding title come hell or high water!!

This is day three and the effort is huge. I am committed. My wife is in my corner. My coach is fully vested in my success and for this I am eternally grateful. Each day will present it’s own set of challenges but each day of training by unleashing all of my “carnal aggression” on the weights I will progress.

The dye is cast and pain is a part of the process. I will not let pain defeat me!

When we find that passion that pushes us forward to an achievement, the pain cannot be allowed to defeat us.

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”

Pablo Picasso

Get a belly full of want to

Make a plan to accomplish your goals

Believe in the goal with all your heart

Attack the plan with all your heart

There is no other way to your goal….embrace the pain and make it work for you!

Today it began! First workout for my 12 week run with my new coach. Today, Anterior & Posterior Shoulders, Abs, & Traps. Tried very hard to learn the proper movements and strict form and also push for a good workout. Did not finish this morning and had to go back to the gym this afternoon to finish Posterior Shoulders and Traps. Now, very tired. Tomorrow, will do Calves & Hamstrings. I am stoked at the challenge. I need to get a tighter reign on my diet in order to gain weight to 198 lbs. Also, need to purchase the supplements that Justin has recommended. Will work on this in a few minutes.

I can feel myself getting thicker with increasing amounts of food (though it’s the same food I ate before last two contests). I have to watch out for too much oatmeal which is my primary source of carbs. Need about 360 Grams of Protein each day.

When I had my first evaluation with my coach I weighed 181 lbs. and my body fat % had risen from 5.7% at the time of the contest 21 June 2014 to 7.5% then. My weigh in weight on 21 June 2014 was 173.2 lbs.

Coaches Comments at first meeting:
-You have crazy potential
-If you were able to go watch the National Masters Contest in Pittsburgh, PA this month you would see that you can and will do some serious damage when I compete
-I have great calves
-We need to work on tightening my abdomen by making it smaller and by making my chest, lats, and shoulders alot bigger.
-I told Coach that I wanted to win the National Masters Contest in July 2015
-I also told him that I would like to get my Pro Card at the same time
-Additionally, I asked Coach if I could compete at around 190 lbs. Coach came back and said we were going to bring me in at 198 1/4 lbs. Cut, massive, dry, vascular, and thick.

I am so pumped I cannot sit still. Despite tons of work to do, I am greatly anticipating the challenge and the adventure. I am ready! When they call my name to go on stage I’m going to stomp on the edge and the entire stage will tilt! I’m coming for you!

Coach has tagged my effort for the National Masters as, “Operation Pro Card”

This is my time and by extension, this is your time as well. Let’s push ourselves to achieve greatness as the sun goes down on our lives that have been lived well. Let’s never forget one another as each of us climbs toward championship status in our areas of selected effort.

I cannot wait to see my old classmates from Mason City High School, Class of 1969. It’s been way too long since we have spoken to each other face-to-face. We oldsters are going to raise the roof. Let it start tomorrow!

Douglas E. Graham

It’s official! My coach texted me a couple hour ago stating that he would get my training program over to me tonight. The implementation of this training program begins tomorrow @ 3:30 PM and for the next week I will be under the direct tutelage of my coach. Then, for the next 90 days the slicing & dicing & refinement of my physique gets underway.

I am a two workout per day sort of guy. I have already been told that this will not be allowed. My workouts will be the application of total carnal aggression on the selected muscle group for the day. Then, it will be 7 days before I get back to that muscle group to allow it to recover and grow. Believe me, I am already chafing at the reins that have been placed on me. I know it’s correct but old habits die hard and dumping the two per day workout regimen is no different.

My goals for the coming year:

-Qualify for the Nationals in the Open Division as a Light Heavy Weight
-Increase my weight to 198 lbs.
-Win the National Masters Bodybuilding Championships in July 2015
-Pick up my Pro Card
-Be the best I can be at each contest

This year is going to be fantastic year!

It all starts tomorrow. My “VECTOR” is set. My engine is revving. My wife is here beside me.

Let the games begin!

Stay tuned!

Doug