Carry Your Trophy With You

Arnold Schwarzenegger said, “You carry your trophy with you.”  He was obviously referring to your body.  It is a clear representation of the work that you have put in.  Winning a metal or ceramic trophy as a consequence of heavy training, dieting, hours of cardio, and correct supplementation pales in comparison to being able to enjoy the moment by moment benefits provided by a well-trained and conditioned body.

Bodybuilding vs. Other Sports

Bodybuilding stands in stark contrast to the normal seasonal sports.  Typical sports like football, baseball, track, wrestling and others requires a time of preparation for the season and then when the season is over there is a time of let down or rest.  This rest continues until pre-season training starts again.  Bodybuilding enjoys no time to let down.  Briefly, bodybuilding is a lifestyle with times of great intensity to prepare for contests.  Post contest time is spent assessing our performance, redirecting our efforts to eliminate weaknesses and aiming for the next contest.  Between shows bodybuilders work hard.  There really is no down time that allows for inertia to set in.

Benefits of a Bodybuilding Lifestyle

Regarding how bodybuilders are perceived by colleagues and the public at large, it must be admitted that we/bodybuilders stand out.  It is not uncommon to received many unsolicited compliments each day both in and out of the gym.  Our bodies testify to the lifestyle of hard work and sacrifice that we endure/enjoy.  A common refrain that I get is, “Boy, I hope I look half as good as you when I’m your age.”  I am humbled by this comment. The bottom line is that the great gains we make as bodybuilders defines our lifestyle…..and people notice.  Our bodies project to the world that we are hard workers and students of good health and appearance.

Flex Lewis

The Lifestyle Can Happen for You

In closing please note that “anybody can look good at any age, but you have to want it.”  The first thing that must be done is to “decide” that this effort to be better is worth it.  Get alone and count the cost.  Then, make a plan to get started.  As you begin, take time to set a very specific goal and write it down.  Post this goal in a very prominent place as a constant reminder of what you want to accomplish.

Key Thought: Measure everything including food, body weight, body fat, and take pictures weekly to document improvement.

Lastly, resolve to never give up.  The road is hard and sometimes very discouraging.  Do not look back and don’t miss workouts.  The lifestyle body will appear slowly because you keep at it.  Show the world that what you are seeking is manifested in the great body “trophy” you carry with you.  This is a reflection of the lifestyle you live.

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

 

Give it a try!  No Hype Just results. TestoRx supports Testosterone production which is especially important for competitive athletes and bodybuilders.

Dumbbell Shrugs

This is the final exercise that I use for Shoulders on Mondays.  I can honestly say however, that there are other Shoulder exercises but this concludes my basic Shoulder regimen.

I do dumbbell shoulder shrugs as my last exercise.  I go over to the dumbbell rack and I start with 40 lbs. dumbbells in each hand.  I do the movement as illustrated above, attempting to keep my arms as straight as possible but for me it’s hard, doing 12 to 20 reps.  I then repeat the process with 45 lbs. dumbbells for the same number of reps.  I then to 55 lbs. then 60 lbs. then then 65 lbs. then 70 lbs. and so on until exhaustion.

Third from Left is Flex Lewis.  Not my shoulders by any stretch, but it illustrates what our shoulders need to look like as we prepare to compete.

This exercise hits my traps and posterior deltoids.  I have a long neck and so it’s imperative that I spend a goodly amount of time training the traps and posterior deltoids.  Usually, as I’m going dumbbell shrugs I am doing lateral dumbbell raises between each set of shrugs.  I do these two exercises together because I do not like dead time between sets and I stay focused.

This exercise is not sexy but it does the trick.  Now, you can also add the same focus on the traps and posterior deltoids by doing barbell shrugs using the Smith Machine.  I do these to the front mostly but I’ve seen others do them with the barbell held to the back.  Either way the traps and posterior deltoids are trained well.

In closing, let me urge all of us to push on. As my Coach, Justin Dees reminds me that, “consistency builds muscle.”  Translation: Don’t miss workouts.  Don’t talk during workouts (wear a headset).  Train harder than anybody else in the gym. When you are done you should look back over your shoulder as you depart the gym and say to yourself, “I own this place.”  Never give up and stay focused.

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

Front Barbell Raises for Anterior Delts

Thus far we have hit the heavy duty work of “Shoulder Presses” that stresses the entire shoulder girdle with each rep.  Next we attacked the “Posterior Delts with High Rope Cable Pulls” which as stated works the Posterior Delts.  I try to do these in between sets of heavy Shoulder Presses so I do not let my shoulders rest much between sets.  Most recently I described the use of “High Cable Crossovers” which attacks the lateral/medial portion of the shoulders.  We now turn our attention to more lateral shoulder work and to the Anterior Portion of the shoulders.

In the video above we use a barbell held at thigh height to the front.  We keep our arms as straight as possible and elevate the bar to slightly above shoulder level.  I usually do from 8-12 reps and I do a total of 6 sets of this exercise.  This exercise focuses exclusively on the Anterior Delts and they must be included in our regimen to build big shoulders.

I love doing these isolation exercises after doing heavy shoulder presses to exhaustion.  I refer to these movements as finishing work on my shoulders.  They help take the shoulder closer to exhaustion.  They also bring out the deep striations in the shoulders.  These are hard but very necessary so do not neglect to do them.

 

 

Lateral Dumbbell Raises

These babies are my favorites to hit my lateral shoulders.  They have the net result of piling on width to my shoulders.  Again, I include this exercise as finishing movements for my shoulders.  When your shoulders are screaming from training this is the best exercise to take them to exhaustion.  I guarantee that when you combine this lateral shoulder raise regimen to the already existing regimen you will see remarkable change to your shoulders as I have.

A Lesson I Learned

When I first started training I stuck pretty much to just shoulder presses straight up and down and on an incline.  I couldn’t help but get bigger but I lacked the ultimate size and definition in my shoulders that so many of my competitors had.  My coach, Justin Dees emphasizes that you train hard but that you quit when exhaustion has been reached to avoid injury. I worked so hard the wrong way that by the time I got Justin as a Coach I was literally injured.  My tendons in my shoulders, upper arms, elbows, and wrists were, quite literally on fire all the time.  One of my first lectures from Justin was that I was over training.  The pain in my shoulders and arms was a direct result of doing too many sets and reps.  He told me, “The other side of exhaustion is—–Injury!”  I suddenly began to listen.  I adopted Justin’s philosophy of “stopping” when I have done all that I can do.  As a result, I have had very few injuries in the last 5 years.  All because I listened to my Coach and my body.

In closing, please note that these exercises for the shoulder should be used only on Monday which is Shoulder Day.  Do not try to do more than you can or more often than you ought.  Each of these leads to injury and debilitation. Train hard but be smart about it.

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

 This is a supplement that I have added to my regimen in the last month.  It seems to have increased my energy and intensity during my training.  Give it a try. It’s put out by High Energy Labs.  If you would like to try TestoRx go to the website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

 

 

“Cable Cross Overs” #3 Exercise (Monday Shoulders)

Oh Yes!  We continue to hammer on the Shoulder workout.  It is Monday and we are at it again.  The exercise above can be done anytime during Shoulder Training but I like to leave it until after I have done the heavy mass producing exercises of Shoulder Presses alternating with High Pulls with a Rope.

Cable Crossovers Instruction

You will notice that I use “No Handles” for this exercise.  I grab the ends of the cables and bring them to a position over my head such that the cables cross (intersect) precisely over my head.  I then pull the cables laterally down to the horizontal position or slightly beyond this point.  I do a total of 15-20 reps.  I start at the lowest plate on the stack.  With each new set I add a plate.  I try to go eventually with each set to the weight that barely allows me to complete the set—and I stop.

Benefits of Cable Crossovers

The Cable Cross Over hits the lateral delts and to a lesser degree the posterior delts.  It’s designed to add size and definition to the shoulders.  This is a great exercise for me to see the etching and the definition that this exercise produces with each rep.

Arnold Taught Me by Example

The first time I saw a video of Arnold Schwarzenegger doing cable crossovers I was sold on their benefit.  When I tried it myself I could not decide if they were good or bad because it was a new movement and it hurt my shoulders in a new and different way.  Following the admonition of my Coach Justin Dees I continued to do them but I stopped when the pain became too great. By discontinuing the sets at the point of too much pain spared me from injury.  However, I made a note as to the weight that I maxed out at and determined to do better in the future.  This serves as a great motivator to keep doing better to get my shoulders bigger and more defined.

Effort and Persistence Will Take You Home

Bodybuilding is a precise sport that demands a lifestyle of constant improvement.  The Shoulders are a great measure of the progress we are making.  Each exercise is designed to take you to the next level with effort and persistence being the chief elements of constant change.

In closing, let me say that I do not neglect my shoulders.  These have become one of my calling cards.  I am proud of my shoulder development but it has not come easy and without proper planning.  I encourage you to pay close attention to these videos for proper instruction and to get a sense of the amount of effort required to make the gains you desire.  Keep at it!

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

 

I use this in conjunction with my Pre-Workout Drink “Galvanized.”  I provides plenty of electrolyte replacement and a heavy dose of Branched Chain Amino Acids which augment enhance the quality of the protein I take in each day with my whole foods diet. ElectroAmino Provides me energy, helps with my post workout recovery and it reduces the catabolic effects of training i.e Muscle Breakdown. Note: BCAAs serve as the building blocks of protein and they also help to increase endurance, stimulate protein synthesis, and they stimulate fat loss.

ELECTROAMINO’S PROVEN RESULTS and QUALITY INGREDIENTS

• Supports Lean Muscle Growth*
• Helps Prevent Muscle Catabolysis*
• Increases Protein Synthesis*
• Promotes Hydration and Fluid Balance*
• No Caffeine, Artificial Sweeteners or Colors

 

“High Cable Rope Pulls” #2 Exercise (Monday Shoulders)

Shoulder Day Exercises continue.  Please note that I use this exercise between each set of Shoulder Presses.  By alternating sets of Presses with High Rope Pulls I guarantee that I am not standing around.  Be sure to be increasing resistance to the Presses and the High Rope Pulls with each set.  Shoot for a total of 6 sets of Presses and Rope Pulls.

“God-Like” Shoulder Contour

Shoulders are one of the greatest trophies you can construct.  They give you a “god-like” contour that cannot be ignored.  I consider shoulder work to be one of my staples in my training.  Working them has been a labor of love.  After each workout I believe I can see a noticeable change in their size and definition.  I contend that there are not many people who can compete with my shoulders so I give it my best each time I train them.  It’s a matter of pride for me.

Follow the Training Regimen for the Week Closely

I would suggest that you look closely at the training regimen that I have put together and print it out and place it in a prominent place so you are never confused about what you are doing on any given day of training.

Working shoulders is absolutely exhausting.  As noted before I use my pre-workout supplement “Galvanized” (Nitric Oxide) from High Energy Labs. It provides tons of energy without the usual pre-workout jitters. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

 

 

Know When to Continue and When to Quit

When I first started training my shoulders I noticed tons of soreness in the front of my shoulder girdle.  This discomfort greatly limited my ability to handle bigger weights while doing seated shoulder presses.  I made one significant change that has helped me avoid this annoying pain.  I lowered the weights and performed the reps much more slowly and deliberately concentrating on the contraction that that each rep produced in my shoulders.  As I did High Rope Pulls which focuses on the posterior delts I also performed the reps very slowly trying to pull my shoulder blades together.  This places the stress squarely on the rear part of my shoulder thus rounding out their appearance.

Work Shoulders Harder and Smarter

Let me conclude by admonishing all of us to work our shoulders harder and smarter to get the great “cannon ball” shoulders that we all desire.  Using a lighter weight with tons of concentration will give the results you are looking for.

My Coach Justin Dees — Note Shoulder Development

One plug for my Coach Justin Dees.  “Work hard to exhaustion and stop.  Beyond exhaustion is what?—–Injury.”  Listen to your body and know when to continue and when to quit.

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

“Monday: Shoulders, Traps, Abs”

Seated Shoulder Press Front and Back

Six Day Per Week Training Regimen Day One (Monday) Shoulders, Traps, Abs.  Today the focus will be on a short instruction on the first exercise, Seated Shoulder Press.  This exercise is dynamite to build the size of the shoulder as we do this with two variations on the basic movement.  1.) Seated shoulder press to rear or otherwise known as the military press.  2.) Seated shoulder press to the front or otherwise referred to as the olympic press.

Military Press (to back)

 

The Military Press above is great for hitting the posterior delts, the lateral delts and of course the triceps.  I usually do 7 sets of 12 reps and then change to doing the seated olympic press to the front noted below.

Olympic Press (to front)

 

The seated shoulder press to the front or Olympic Press is done right after the Military Press to the back above.  This exercise hits the lateral delts, anterior delts, triceps and upper chest.  Again, I do 7 sets of 12 Reps.

These two exercises are the real muscle builders of the muscles.  The weight is adjusted so that you can get 12 reps each set for 7 sets.  You’re going to have to experiment with amount of weight you are able to use.

 

When I first started doing these two exercises I experienced very severe pain in the front of my shoulders.  It really caused me to reduce the amount of weight I was using.  I was constantly looking for the right glide path so as to avoid the pain that was generated in my shoulders.  Eventually, I was able to return to full effort by listening to my coach, Justin Dees, and my body.  I changed my glide path, the number of sets was reduced, and the number of sets was reduced a bit.

I still trained hard but I was more aware of the little things I was doing wrong.  I made the correct adjustments and I have not had a significant injury in the last 5 years.  Pain is part of the journey but pain should not cause us to train less or to stop doing something altogether.  If pain does cause us to stop then we need some other coaching to help us get around the small injury that we have sustained.

This is my pre-workout supplement by Galvanized (Nitric Oxide) from High Energy Labs. It provides tons of energy without the usual pre-workout jitters. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

Shoulders need to be trained hard at least once per week on Monday.  There are other exercises related to Monday’s shoulder training.  I will introduce each of these over the few days.  I will then then summarize and sequence Monday’s Shoulder training.

In closing, we need to do our training smartly rather than pushing ahead with hard training done wrong.  Be patient and learn what you can as you read these articles.

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

The very first thing that has to be done once you have decided to take up bodybuilding as a sport is to get organized.  Here I will present a six day per week regimen that if you adhere to it will keep you right on track and will eliminate the guess work. I have been uniquely successful making significant gains adhering to this regimented sequence of training.

It is important to be tuned into your body and the results you are looking for.  Each muscle group must be worked hard in a proper sequence to allow adequate rest between sessions.  Here is the regimen that I received from my coach Justin Dees that I’ve used faithfully with only minor variations for the last five years.  It has been a real anchor for me to know what I need to work each and every day of the week.

Special Note: I eat before each training session.  I also use a very good pre-workout drink called Galvanized (Nitric Oxide) from High Energy Labs.  It gives me that extra energy as I train without making me jittery. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.

Six Day Per Week Training Regimen

Monday: Shoulders, Traps, Abs
-Seated Shoulder Presses
-High Cable Rope Pulls
-Cable Crossovers
-Lateral Dumbbell Raises-
-Front Dumbbell Raises
-Heavy Dumbbell Shrugs
-Reverse Pec Deck Flyes
-Abdominal Crunches

Tuesday: Hamstrings, Abs, Calves
-Standing Calf Raises
-Incline Calf Raises
-Donkey Kick-Backs
-Standing Hamstring Curls
-Abdominal Crunches

Wednesday: Back, Lats, Traps, Abs
-Seated Long Rows with V-Bar
-High Cable Rope Pulls
-Low Cable Rope Pulls
-Wide Grip Seated Lat Pull Downs to Front
-Wide Grip Seated Lat Pull Downs to Back
-Seated High Cable Rope Pulls
-Seated Close Grip with V-Bar Overhead Pull Downs to Chest
-Heavy Shrugs With Barbell in Smith Machine
-Abdominal Crunches

Thursday: Arms (Triceps, Biceps) Abs
-Triceps Rope Push Downs
-Triceps Rope Push Downs in Pike Position
-Triceps Curved Bar Push Downs Underhand Using Only Thumbs
-Triceps Curved Bar Push Downs Overhand
-Triceps Extensions With Rope Overhead (Atlas Position)
-Triceps Extensions With Curved Bar (Atlas Position)
-Triceps Push Downs With V-Bar
-Biceps Cable Curls
-Biceps Lying Cable Curls
-Alternate Seated Dumbbell Curls
-Traps Heavy Dumbbell Shrugs
-Abdominal Crunches

Friday: Legs (Calves, Quads), Abs
-Standing Calf Raises
-Incline Calf Raises
-Quads Leg Extensions
-Front Super Squats
-Hack Squats Squats
-Abdominal Crunches

Saturday: Chest, Traps, Abs
-Chest do Incline or Flat Benches
-Chest Heavy Dumbbell Pullovers
-Cable Flyes
-Traps Heavy Dumbbell Shrugs or Heavy Barbell Shrugs
-Abdominal Crunches

Sunday—REST!

Lastly, each and every day you should do 30 Minutes of Cardio

This is the sequence that I have used.  Each exercise needs to be done correctly and an all out effort must be applied. Consistency is the order of the day to build muscle.  This regimen will help you stay organized and on track.  It eliminates all the guess work from day to day.

Look For Future Instructive Articles

For the next several days I will focus on each training day and I will provide instruction and illustrations to help you solidify in your mind what and how to do these regimens.

Action Item: For now, I would ask that you print this out and keep it with you each day you go into the gym to train so you will always know what you are doing.

 

Biography Douglas E. Graham, Lt Co, USAF, (ret), MHSM, Competitive Bodybuilder

High Energy Labs Bio

Doug is a competitive bodybuilder and is regarded as an elite amateur athlete.  His next level goal is to become a professional bodybuilder.  He has trained hard since 2008 and has been competing locally in Utah and Nationally for the last five years.  He is the author of over 170 articles related to bodybuilding, training, nutrition, motivation, goal setting, and discipline. He continues to prepare for competition and to share his hard-acquired wisdom in the art of developing great fitness and bodybuilding. He is a retired Air Force Lt Col with over 35 years-experience as a Physician Assistant with a residency in Emergency Medicine and Trauma.  He is a Health Personnel & Police Analyst and has worked on the Staff of the Air Force Surgeon General. Currently, he is the President and CEO of Pacific Medical Assets, Inc.

Core Competencies
Weight Training, Conditioning, Nutrition (Off Season and Show Prep), Show Prep Training and Posing, Clinical Medicine with a Specialty in Emergency Medicine and Trauma, Budget Management, Project Management & Execution, Pace Setting & Leadership Development, Technical Writing, Concept Development

Education

1978 – Graduated from the Howard University Physician Assistant Program (BS/PA)

1992 – Masters Degree in Health Services Management from Webster University

1985-1988 – Masters & Doctoral work in Health Policy Science at the University of Maryland

19898-1990 – Completed Squadron Officer School, Little Rock Air Force Base, AR

1990 – Advanced Cardiac Life Support from Heart House, Bethesda MD

1991-1992 – Air Command & Staff College, Randolph Air Force Base, Texas

1980 – Fellowship/Residency in emergency medicine, University of Iowa College of Medicine Biography Douglas High Energy Labs

GROWING UP IS TOUGH

Boy! Growing up is tough.  We arrive in this world without a known script.  We fumble around looking for the place we belong.  We are provided a whole menu of things that are supposed to make us better people.  We listen to them and we actually try to make these tidbits of experience and wisdom come alive for us.

We struggle with what we are all about.  Many times we end up comparing ourselves with others who have super talents that seem to threaten our very being when we are up against them.  We often come away from an encounter with a person of great talent feeling absolutely inadequate and defeated.  This scenario has happened to all of us at some time or another.

TWO PATHS

Fortunately, there is another path to be competitive with those that clearly have all the tools to be the best people ever.  It’s called “HARD WORK.”  I have found in my life’s experience that “HARD WORK” is required of everybody to succeed….even those to whom massive talent has been bestowed.  However, for us mere mortals that do not have great talent we must take the second path of “HARD WORK”….. there is no other way.

UNREALIZED DREAM

As I grew up playing multiple sports there is an example that stands out regarding  squandered talent.  Let me explain. This individual had it all.  From the time he was a young kid he was a fantastic baseball player.  He could pitch, hit, run, throw with the best of them.  He was a natural.  We played together for over 10 years on the same teams and sometimes against one another.  We were the best of friends and we were both pretty good ball players.

Then, he got a scholarship at a very prestigious university to play baseball.  He arrived at school and the coach told him that his grades were not high enough.  There was another player that played the same position who had better grades there also.  The coach dropped his scholarship and gave it to the player with the better grades.

Dejected, he returned to his hometown, found a job in a factory, married his sweetheart and lived out his days.  The sad thing is that he had all the talent in the world to be a big league player.  Instead of digging deep and “WORKING HARD” he let his God-given talent slip away and he settled for something far less than what he was capable of.  To be honest, I don’t know if I would have done things differently had it been me.  But, there is one thing that life has taught me is that “HARD WORK” is the common discriminator between those that win and those that do not win.

MY BODYBUILDING QUEST

As I took on this lifestyle called bodybuilding, I spent much of my time wishing I was bigger, stronger, and more defined than others around me in the gym.  Oh, how I wanted to be able to be better than all those that seemed be ahead of me.  I had to remind myself that I started this journey weighing only 150 lbs. and I was 58 years old.  Nobody in their right mind, in the conventional sense, would take on anything of this magnitude in the twilight of their years.  Everybody around me was younger and much more genetically gifted than me.

I literally had nothing going for me.  So, I trained twice per day 6 days per week for 3 years.  I had to face the hordes of talented and gifted and younger bodybuilders in the gym each and everyday.  I was on a quest to hold my own.  I kept my mouth shut, my head down, and I tried to work harder than anybody else training that day.  I never took off my sweats, t-shirts, pants, or anything else for 3 years.

One day I had to take my shirt off because I was over heating.  A guy close to me turned to me and said, “Bro, you should try doing bodybuilding.”  My first response was to say, “No!”  There was no way I was going to get up in front of thousands of people wearing only a “Speedo.”  Besides, I didn’t think I was good enough.  There were so many other guys around me who seemed to have it all and I believed that I didn’t have the natural talent required to be good.

 

MY WIFE SAID TO “GIVE IT A TRY”

I went home and spoke to my wife and she told me I should give it a try.  The rest is history. I’ve competed 15 times and I have done well.  My weight has been as high as 210 lbs. but I’ve mainly competed around 190 lbs. the last 3 years.  I had worked so hard that my “HARD WORK” eclipsed many who possessed the natural talent to be great.

In fact, I’ve worked so hard that my coach, Justin Dees, has had to counsel me to dial back my work.  He is always encouraging me to not overdue it so I do not get hurt.  But, I am stubborn and I am constantly looking for ways to work to my max and —-“STOP.” Justin reminds me that “beyond exhaustion there is only injury.”  Great effort is good.  Overdoing effort is bad.  I have never forgotten this simple truth.  I have not had a major injury in 5 years.  The basic truth here is that “HARD WORK” always trumps talent.

DECIDE TO “WORK HARD”

In closing let me reiterate that we can have anything we are willing to work for.  Because there are others with greater acumen or talent is no excuse for us. The big deciding factor is whether I/you are willing to put in the work to make us better than the gifted and talented people that surround us and compete with us daily. We have to believe in the process and the premise that “HARD WORK” will always defeat raw talent that is not developed.  We start every race behind and it is up to us to determine how we are going to win.  Decide today that “whatever it takes” is our mantra for success.

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

HAVING A LITTLE IS A STARTING POINT

I guess I grew up at a time and place where there was not many kids with substantial means to get anything they wanted.  Oh yeah, there were a few but the vast majority of us in our small town in Iowa were very familiar with hard work to even have food on our tables and clothes on our backs.  We deferred to our parents for the big ticket items like cars and houses.  But, if I wanted anything I had to figure out how to get it.  Often times I had to obtain the things I needed by means that were anything but honest.  But this is a conversation for another day.  Suffice it to say that attaining anything was biblically monumental.

SELF-MASTERY AND SELF-DISCIPLINE ARE THE CORNERSTONES TO BUILD ON

I, and almost anybody else, has to develop a method of effort to get life’s essentials.  After these lessons have been learned we then must develop a plan to attain the bigger and grander things that we seek.  Enter the term, “SELF-DISCIPLINE.”  My favorite description of “SELF-DISCIPLINE” IS “SELF-MASTERY.”  Before we can apply ‘SELF-DISCIPLINE” to accomplish something outside ourselves in the world we must first develop “SELF-MASTERY” which is being able to discipline our thoughts, emotions, hormones, desires and urges.  If we cannot master ourselves by disciplining our temptations and impulses we sure won’t be able to accomplish anything outside of ourselves. In the New Testament it says, “bringing every thought into captivity to the obedience of Christ, (2 Cor. 10:5) . This simple verse illustrates just how disciplined we have to be in our personal lives in order to keep us thinking right.  Another great quote is: “A Man who conquers himself is greater than one who conquers a thousand men in battle.”……Buddha. I fact it is a maxim written in the hearts of all men. As Lou Holtz said, “Without Self-Discipline, Success is Impossible, Period!”

BODYBUILDING REQUIRES BOTH SELF-MASTERY AND SELF-DISCIPLINE

In the world of bodybuilding where my passion resides, nothing will ever be accomplished unless we first have “SELF-MASTERY” and then “SELF-DISCIPLINE” to attain that which we seek.

We have to decide that we want to be a bodybuilder (or anything else for that matter) and be about the business of becoming that Champion no matter how long it takes or how hard the journey is.  Bodybuilding, is a daily challenge to stay on track, to be moving toward the goals set before us.  Each morning my day begins with food, supplements, a review of the day’s training. Then training begins. This is where the lessons of “SELF-MASTERY” merge with those of “SELF-DISCIPLINE.”  We know ourselves and what it’s going to take to win.  At this point also we must decide to stick to the process to its ultimate end.  Go hard after the prize and do not let up.

MY FUTURE

This year (2018) has been good in that all my personal efforts have resulted in my best showing of my career. I really wish I could have cracked the top 5 at the Nationals in Pittsburgh but no matter the result, I know this was my best show ever.  I am now poised to do even better this year as I hunker down and do the hard work. I’ll keep you posted.

JUSTIN DEES

MIND YOUR OWN BUSINESS AND BLAME NO ONE ELSE

My Coach Justin Dees caught me complaining after the Nationals when I began criticizing those who finished ahead of me.  Ouch!  Justin retorted, “Stop being critical of everybody else. That’s a losers talk.  What you have to figure out is how those guys finished ahead of you and beat you.”  Once again! Ouch! My “SELF-MASTERY” since then has given way to “SELF-DISCIPLINE” as I prepare for the next few shows.  All effort is focused on improvement.  No more talking about others and their flaws and the unfairness of things.  My vector is onward with no looking to the right or to the left.

In closing let me admonish you/me to develop “SELF-MASTERY and “SELF-DISCIPLINE” which will take us to the victory circle.  Blame nobody and take care of your own stuff because nobody else is going to do it for you. Best of luck to us all!

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

TRAINING ALONE IS LONELY

Training alone is one of the loneliest tasks in the world.  It is required that we learn to train alone because there will be times when having the luxury of a training partner or a faithful crowd of fans is not possible.  We have to establish the mindset that we are the “Captains of our own ship (fate).”  In my experience, training alone is much preferable to having a gaggle of people around me.  It seems that I can focus much better on what I am doing and what I am trying to accomplish.  Others interrupt my brain as I try to stay on task and to plan the effort needed to progress.  Good meaning friends tend to slow down the pace of my workouts such that I spend way too much time standing around.  Many times associates in the gym want to do more talking than training.  All of these examples has a tendency to derail my progress and ultimately my “PASSION” for the sport.

 

Flex Lewis, Olympian Many times over under 212 lbs.

FLEX LEWIS HAS THE PROPER PERSPECTIVE

Flex Lewis said, “The Trophy is Earned in the Hours When Nobody is Watching.”  This ability to train alone is an extension of the ‘PASSION” that we have to have to possess in order to win.  There is not a thing in this world that would make me take time, or to perform, or to practice alone—unless it had money attached to it.  I train because it’s part of me.  There is no winning without hard training.  I do not have to be talked into training because winning and training are both part of my “PASSION” and I dare not disobey my desire to do better and eventually to win.

OUR “PASSION” IS THE ENGINE THAT DRIVES US FORWARD

I use bodybuilding as the back drop for me to explain my “PASSION” but all of us knows that “PASSION” is a part of anything we decide is worthy of our effort.  All of us works a job out of necessity in order to eat, have shelter, travel, to get a better education etc.  But, in this world, unless our work is our  “PASSION” we exist only to sustain life or to advance our lifestyles.  Quite apart from this world is a universe where we hold ourselves to a standard that demands our best.  Our best is directed toward the that which ignites our souls. This is “PASSION” summarized.  It is the very thing that drives us to accomplish the thing that we are called to do.  I would contend that each of us has something that lives inside of us that is bigger than us, that attracts us, that aims us in the correct soul driven direction.

“PASSIONATELY” PURSUING OUR DREAM TAKES SINGLE-MINDEDNESS”

When I was much younger I discovered an essential truth.  If I work real hard, miracles tended to happen.  One example was when I was 13.  Baseball was a big part of my life.  I used to play as many as five organized games a day in the summer.

Even in the off season I dreamed of being great. I practiced daily. I threw tennis balls and baseballs against concrete walls to practice fielding. I tossed rocks into the air and hit them with my baseball bat to see how far I could hit them. I coerced my little brother into pitching to me so I could hit. I played baseball and softball from dawn to dusk each and every day of the early spring and summer.  Every moment was filled with all things baseball.

After an entire season the league chose the All Stars to represent our city in the national tournament.  Much to my little surprise I was placed on the All Stars.  This is a pretty small example but it illustrates the point that if we want something it has to take first place in our lives.  It cannot be a “bucket list” item that you take out and execute in it’s own time.  “PASSION” to attain anything of value must come at the expense of other things, many of which are good. The bottom line is that when you love something or you want to have something all of us must turn our quest into an exercise of “PASSION” or it will not happen.  We have to be willing to go it alone because it is that important to you.

“PASSION” TAKES ME TO THE THING THAT “IGNITES MY SOUL”

Bodybuilding has to have an element of “PASSION” associated with it.  It is a world where mere mortals need not apply.  It is hard, it is daily, it is always there.  Effort is the name of the game and you must be “PASSIONATELY DRIVEN” so much so that we can be alone in the journey. I need to say no more.  It’s time for me to get back to work doing the thing that ignites my soul.

In closing just remember that working alone on something and loving it is a sure sign of your “PASSION.”  Work it into your life to paint the best picture of your life in this world. Don’t quit and don’t be talked out of your dream.  This is your time—make it happen.  Engage your “PASSION.”

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