No matter what we do we always have to do far more than required to accomplish our “stated goals.” We have to work when others sleep. We have to stay after work while others go home to their families. We have to constantly be on the look out for the skills and motivations that will carry us to the top. Get the picture! Nothing worth having is free and often it takes all that we have to get it done.
Also, in the midst of being all we can be or attaining that which we set out to. achieve we have to battle the greatest boogey man in the show, “SELF DOUBT AND SELF LIMITATION.” The things are the personally applied chains that will hod us back for sure. In fact these two boogey men will cause us to self eliminate from the quest to have or to be better.
We talk about all the things that need to happen in order to win and we readily accept them as the price that has to be paid. We slip into this reality like champs. We push we fight, we self discipline ourselves in every possible way imaginable to reach our stated goals. Then, seemingly without notice we stop believing in ourselves. We start looking around at the other competitors and we begin a destructive self talk that our minds construct to get us to think. we are not good enough, or beautiful enough, or not handsome enough to win. We then surrender ourselves to the self fulfilling prophecy that relegates us to a position below our expectations.
These are the “CHAINS OF OUR OWN MAKING” that keeps us from winning. Never listen to these demons. Final advice: “Never listen to the voices of self destruction. Never wear the chains of self doubt. “NOW! GET ON WITH IT AND WIN.!”
“Most Muscular” on Stage 21 June 2014, Utah Valley University, Provo, Utah
Front Lat Spread
Six weeks out from the Nationals and I’m feeling better than ever. As my Coach Justin Dees reduces my carbs to near zero levels and pushes me to train harder in the gym and to do 2 hours of cardio per day, the changes to my body are coming daily and fast. The low carbs reduces my mental alertness to an “octave” above clinical depression. The fatigue in the gym leaves me wanting for energy to tear through my workout. Nothing is right and it’s all because I am nearing “Game Day” in Pittsburgh 20-24 July 2016.
In the past couple of weeks I’ve witnessed my body becoming much leaner, vascular, and more cut. It’s interesting to watch my skin become much thinner — seemingly right before my eyes. My coach says that we are “right on the money” with 6 weeks to go. I am learning to trust the process and to stop thinking. My whole effort is to follow instructions, work as hard as I can, eat as I am directed, and perform the requisite 2 hours per day of cardio assigned by Justin Dees. Ouch! My days are long and tiring and I miss zipping around performing my daily duties with ease.
I find it curious that as I get closer to the contest that I worry more and more about how I look. How my posing is coming. How much I am eating. I sleep less each night due to the ravages of anxiety. The mornings are very hard because often I did not sleep very well the night before and the sleep deficit follows me into the gym and it affects my training. I have a philosophy that says I should, “go to another place” as I train. So, I close my eyes while I work and often the workout goes by much more comfortably because I worked hard but I was absent in mind and spirit while the pain was experienced. Lately, when I close my eyes I find myself nearly falling asleep during training rather than just being absent. This is a problem and I have had to overcome it. Trust me! I’m better.
We have registered for the show in July. We have our room reserved. We are waiting on the plane tickets to be sure of when I should arrive at the venue in advance of the show. All is in place and plans have been laid. Now, I only have to continue to train and hone my body for the stage. This is the important time and it deserves all my attention.
I am looking forward to seeing all of my “muscle head friends” again this year. What a great time last year to get to know such great competitors and now friends. One of the guys I met was a retired Marine Corps veteran of 27 years. I absolutely loved the conversations with him prior to our heading for the stage. These relationships are really the bedrock of all the effort to compete.
This is a quick review of some of the things that are occurring and the thoughts that accompany them. I hope that giving you a little glimpse into the stages and occurrences of these last 6 weeks prior to the show is entertaining and helpful.
Until next time. This is “OUR TIME” and we dare not squander our best efforts to be great.
It’s “Official” — Show Prep is on for me once again for 2016. It started a couple weeks ago and my coach, Justin Dees, has outlined the way forward with my diet, supplements, cardio, training methodology and intensity. Posing is to become a daily ritual for about an hour hitting all compulsory poses and basic turns. I had so much trouble with the mechanics of posing last year that I thought that I would never get it right….but I did, thanks to Justin!
Firstly, Justin pointed out that I should concentrate only on what I want to look like and push it to the limit. When I told him what I was most afraid of, he replied instantly, “whatever your fears are they will grow.” I took this little comment to mean that if I am afraid of something going wrong then it is a “self-fulfilling prophecy” and it will come to pass. Conversely, if I focus on what I want to look like then that will “come to pass.” Each focus will multiply as I give it full reign in my psyche. I am now focused on what I want to look like only.
Secondly, the diet Coach Dees has placed me on is fixed and all I have to do is follow it faithfully with no wandering to theright or to the left. Dieting is the cornerstone of getting lean and at the same time, keeping all the muscle I have gained in the last year. The prep for a contest seems rather schizophrenic at times. We want to lose fat and keep muscle and all efforts seem to compromise one or the other. But, as my coach has taught me that sticking with what he prescribes is the only way forward. I just do not have enough experience all be myself to do it correctly and arrive at “game day” in the best shape of my life. So, I like you, must trust the diet that our coaches uses to make you “world class.” Suffice it to say that you have to take in astronomical amounts of protein daily and sufficient grams of carbs to keep your training intensity high. I will leave the actual calculations to you and your trainer. I eat 6 meals per day each laden with chicken, steak, eggs, or very lean pork as my protein. I use rice and white yams and asparagus as my carbs.
Thirdly,the supplements that I use are carefully selected to give me all the proper augmentation that my diet and training requires. I like to take in Branched Chain Amino Acids, Complete Protein, Creatine, Citrulline, L-Arginine (Nitric Oxide), Glutamine, Colostrum, Conjugated Linoleic Acid (CLA), Omega-3 Fish Oil Caps to name a few. Each of these plays a significant role in rounding out the dietary requirements and to enhance performance and appearance. In addition, I use C-4 and Glucoject as a supplement before and during my training. Also, once per day I drink a Protein Shake as prescribed by my coach.
Fourthly,cardio is of paramount importance. I do two 30 minute sessions per day which burns any extra calories that are ready to be stored as fat. It also strenghthens my heart so I can continue the heavy training that is required as I get closer to “show time.” I like using the eliptical machine because it spares my knees. I like it so much that my wife Christine and I bought two identical elipticals and placed them side-by-side so we can do our cardio together. During the 30 minute sessions I try to do some interval training….3 minutes fast alternating with 3 minutes at a slower normal rate. DO NOT OMIT CARDIO DURING SHOW PREP!!
Fifth, My training intensity must remain high. I like to use lighter weights with a push toward maximum sets and reps of selected exercises for each body part. I will be writing and article on my triceps routine that Justin has inserted into my workouts in the last 3 weeks. It is a crusher and my arms have grown by at least a 1/2 inch in just that time frame. It is important at this stage of the game to work hard but seek finishing exercises that maximizes the pump. Keep at it until failure and/or the pump is gigantic. I will let you and your coach walk this path together. If you have a training partner, make that person responsible for not letting you “pussy out” on your workout. Tell them what you want to accomplish and demand that they help push you to that end.
Neutral Position on Stage 21 June 2014
Sixth, posing for me has always been a daunting task. Last year, just before the National in Pittsburgh, Justin says to me, “Bro, your posing sucks!” With five weeks to go I dug in and posed 30 minutes per day remembering and applying all that Justin fed to me in his office. In the end, coach was reasonably satisfied to let me go onto the stage. For these contests coming up I am committed to working as hard at posing as I do training. It must flow and only constant repetition of the compulsory poses is going to make it happen well for me. I will write more about this in the coming weeks as the contests get closer. This is hard but it cannot be neglected. By the way, I finished 6th in my category at the Nationals last year as a light heavy weight. I plan to do much better this year…..Like win it all!
Training in Hawaii
My golden moment with Flex Lewis
These are the basic challenges that I am facing this year during show prep. My last meeting with Coach Dees revealed that I was at 5.3% body fat with 187 lbs of lean muscle and I weighed 197 lbs. I feel I am getting very tight, dense, veiny and in general, closer to copetition shape.
Thanks for joining me on this insight into the “Process” that I am learning to trust which will take me to “center stage” and the first place trophy.
Thank you ever so much goes to my wife for cooking for me, encouraging me, and for being the best training partner I have ever had. I love you Christine!
Also, thanks goes to my coach Justin Dees who harps very little but expects much for his willingness to take on a guy like me. His patience and direction will always be the things that I need to win. It is my goal to make him proud to have me as his client and champion.
There are times when you have done all you can do and there is nothing more that can be added to enhance your performance. Shadows grow long, regrets are acutely felt, nostalgia occupies every thought, and closure is sought after. These emotions and events must each be dealt with ASAP so I can refocus and turn all engines down range in the direction of my next set of goals and targets.
Goals Met
Going into the Nationals in Pittsburgh, Pennsylvania my objectives were to 1.) Hold my own. Do not embarrass myself. I needed to be in the best shape of my life. I totally accomplished this. My body fat was only 2,4% and my weight was 189 lbs. my skin was thin, veiny, and I was hard as a rock. 2.) I needed my posing to be right on the money—-which they were. 3.) I had to de-emotionalize and let the chips fall. I wanted to worry only about me and my performance. I can say that after the Nationals in Pittsburgh I met my goals. I am most proud of my physical shape and my posing which was right on the mark. Getting into competition shape and tweaking your posing until it flows seamlessly from one compulsory pose to the next is tedious work.
Going into the “Warrior Fuel Championships” in Utah 15 August 2015 I had a few specific goals. 1.) Get my legs into the game and keep them there (Usually, I flex my quads and then forget about them as I move to other poses allowing my legs to go unflexed—costly mistake) 2.) Keep my abs vacuumed and high in all poses) I previously would bend over too far and a small bit of loose skin would give the impression of deconditioning in my abs) 3.) Keep my posing “spot on.” 4.) Have my music routine perfect. All these were met despite not placing very well. I got a 2nd in the Masters and I got blown off the stage in the Lt Heavy Weight Open Division. I was in superb shape but I could not keep up with my colleagues. I need to be bigger by 10 lbs. with larger quads with deeper cuts. My posing must always be my calling card.
I want to say thanks to couple of people who have given much to get me to this level: My wife Christine and my Coach Justin Dees.
Christine has been my constant companion, fan, cook, lover, friend, and training partner who assumed the unique role of Executive Officer to keep me online and in place. Christine, provided meals that were great tasting when I burned out on one type of food after another. This woman took my Coach’s admonition to make me flexible by sitting on my chest and pressing my legs down hard across my body so as to give me greater flexibility to be able to twist during some of the compulsory poses. She is truly a “sadist.” I would not trade this woman’s enthusiasm for my success for anything in the world.
Justin Dees has been my coach for the last year and he has guided me to a brand new and larger physique which saw me gain 23 lbs. of new muscle. He set the bar high and kept me in bounds. He knows that I over train to a fault. He kept an eye on me and pushed me to accept nothing less than what’s required to be good at what I do. But, above all else he has become a multi-faceted task master. Sometimes he is my friend and other times he is my personal demon to make me better. Honesty and integrity are his hallmarks. He never held back on praise or criticism depending upon which was needed. I consider him to be the “Maestro” to whom I play and whom I must please. If I do this, I will be better and I will progress.
Thank you also to all of you who have encouraged me to be my best always. Special thanks to the 69’ers of MASON CITY HIGH SCHOOL for collectively cheering me on.
Christine, is quietly sleeping in the room next door. I can hear her breathing ever so softly interrupted only by a moan when she tries to turn over or shift her legs around. Cuddling last night was an impossibility due to our sore bodies from this week’s intense training. In particular, our abs and our thighs are toasted. Sitting straight up is painful and walking is an experience that can only be described as stiff, tight, and unforgiving with each step. Thus, she rests and today we will continue to enjoy a day of life-giving rest.
Getting set for “Most Muscular”
Christine, has stepped in to the journey with me as an active participant. She has been doing her own thing for the last couple of years while I worked in my own world—both of us alone. But, since she has grabbed the same vision she has decided to extrapolate all that I do into her world. She stay with me each rep, each set, modifies her weights to accommodate her frame. She looks fantastic and is determined to push us both forward. What a trooper! I am entirely self-motivated but Christine provides the emotional fuel that only she can give. So, as a result, we are exhausted together, sore together, and now traveling together toward the goal.
But, regarding “A Day of Rest — and how it can help. Coach (like God) has asked that we take a day just to allow our bodies, our minds, and our spirits to rest. In the rhythm of our journey it falls every 7th day. We are so excited to nap, to eat food we normally do not eat the other 6 days. Christine, for instance, awoke us to the smell of pancakes with little nuggets of butterscotch embedded in each pancake. Next, she had prepared real cherry sauce to put over the pancakes. Needless to say, the breakfast of disappeared in nothing flat. I, being always hungry insisted on having oatmeal after the pancakes. After breakfast we spent some very precious moments discussing genealogy with my daughter Liz who has a Masters in Library Science with a particular interest as an Archivist. Precious moments of interaction. Next, we went back to bed for a few minutes falling into deep REM sleep instantly.
We are now in church. Rejuvenation of our spirits is occurring as we remember that this journey of life and bodybuilding is NOT the most important thing in our lives. We are all subject to Master’s Touch regarding eternal things. WE are submitted and committed to the Coach’s Touch on this quest to win at the National level.
As much as we seek to please and to accomplish things seemingly beyond our capacity to attain, we are instructed with love to Rest.
Today is that day. We are resting from the rigors of life and the “VECTOR” to the top. Let all of us rest and then “kick the door open tomorrow and get out there and do our jobs!”
Last night registered, picked up competition numbers, weighed in (173.2 lbs), Did the Spray tan thing….Came home continued water restriction with some addition of some natural diuretics, ate some carbs, went to bed. 2:00 AM up starved and eating more carbs, more diuretics. Feeling good. NOT TIRED! Will shoot some pictures in the morning. Prejudging 9:00 AM to 1:00 PM. Evening show starts at 6:00 PM, My routine will be to the music of Pink Floyd, “Another Brick in the Wall” That’s all for now….Thanks for your support and hopefully I will improve and move up a little. I’m in the Men’s Middle Weight Open and the Masters.
Six Pack and Senior 