Six Pack and Senior

Flex Lewis epitomizes the motivation and discipline that it takes to be your best.  I am always astounded to look in on his workouts to see the effort and mindset required to be his best.  It’s downright humbling.  I like to believe that I work harder than anybody else in the gym whenever I train.  But, watching Flex helps me to put things into perspective because he always trumps my best.

I have four maxims that I use regarding my training.  I put these into place so I would keep reaching for things that are better.  1.) Never miss workouts.  Consistency is the name of the game.  Bodybuilding is as much a lifestyle as it is a sport.  Nothing gets in my way to train.  2.) Do not talk during training.  It’s not always possible to keep my mouth shut and to stay on task.  But, to the degree I can I stay on task.  I try to limit my conversations to a time and place away from my training.  My Coach, Justin Dees told me, “When people interrupt your training they are stealing your training time.”  So, I wear a headset with great music and I push through the session. 3.) Make it a point to work harder than anybody else.  Do not settle for going through the motions.  I attack my workouts so hard that my Coach has had to warn me many times about overtraining.  I have moderated my training a little —-but not much.  It’s very important to know that I have pushed myself over the top and nobody can catch me.  4.) When I leave the gym I want a “chip on my shoulder” that states, “I own this place.”

I am a collector of motivational quotes that I turn into mantras that I repeat often during my workouts. One of my favorites is again from my hero Flex Lewis, “The trophy is earned in the hours when no one is watching.”  This quote is hanging in several conspicuous locations in my home.  It constantly reminds me that my bodybuilding success is totally up to me, nobody is going to do it for me, and I MUST walk alone.  This Flex Lewis quote has had a profound impact on me as a person and as a bodybuilder.  More accurately, it reveals to me a little peak at the heart of the Champion, Flex Lewis. It pushes me to never lose track of my task at hand and to put forth superior effort to win.  This lesson cannot be taught.  This vision for success is more caught than taught.

Lastly, it has to be stated that nothing is given to us in this sport.  There is only the goal(s), our plans to get there, and the hard work required to win.  I am eternally grateful for the example Flex Lewis has set for me.  I cannot be him but I can be a much better version of me.  It takes work!

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

This quote from Arnold shifts the entire burden for what we want to accomplish to me/us. It clearly states that our limitations coupled with our ability to dream and realistically assess what is possible.  I submit that this statement is  a template for our entire lives, not just bodybuilding.

We have to decide what we want and then assess what we want in such away that it becomes totally achievable.  Sometimes the vision comes to us like lightning and it captivates our attention and our desire to have it.  Other times, we have to spend tons of time mulling over the goal that is set before us before we can act.  The key thought in all this is that whatever we decide we want, the achievement of our goals is “entirely up to me.” Nobody an do it for me.  I am truly the captain of my OWN Ship.”  I drive every aspect required to attain the objective.

My bodybuilding career has been marked by a slow, but sure, learning curve.  I’ve made tons of mistakes but these mistakes have become “pearls of wisdom” that instruct me along the way.  Though I am a neophyte to bodybuilding I am still climbing the steep edge of the learning curve.  I don’t have the luxury of putting anything off “til tomorrow.” I have to be killin’ it each and every day.  I have to be consistent and I’ve got to work hard.  Nobody will do it  for me.  This is my game and what I accomplish is entirely up to me.

In closing, please note that all us has to take total responsibility for the things we want to obtain or win.  We have to dream big and then go about the business of daily effort to attain the end game.  As noted, “It’s entirely up to us.”

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

This is a maxim!  There will be days when going forward with your training will seem to be too great a task.  Each of us who takes on a goal also signs up for the ultimate “day of reckoning” when we have to look at ourselves in the mirror and decide whether we have enough left in our tank to go on.

As a matter of fact, this very morning I hustled off to the gym extra early early (5:30 am) to get a head start on my training and my day.  I got there and my whole body just did not feel like it had any life in it.  Everything I lifted felt like it weighed a ton. My whole being seemed absent and I wished I was anywhere else but here in the gym.  But, as they say, “When motivation runs out discipline must take over.”  I thus, pushed on through a very heavy and intense shoulder workout.

Neutral Position – June 21 2014

This little vignette is not quite what we are driving at.  Let me explain. There will come a time when we truly think that we cannot push ourselves a moment longer toward our goal.  Fatigue will turn us into cowards if we let it.  Part of being discouraged and ready to quit is the constant sensation of exhaustion.  This state always presents itsself in the face of lots of work to do. When we reach this state (and we all will) this is where we try to remember why and how we got to this point. We have to reignite that fire that has brought us this far.  Try to bring your ultimate goal into sharp focus and never let it fade from view.  Get back in the game!  Take a little time to get refocused and return to the gym with a vengeance.  It is here, as noted above that, “When motivation runs out discipline must take over.”  This is an act of the “will” on our part.  No matter the pain and inconvenience we must press on. It is here that we reach deep for the guts to win.

In closing, all of us will experience times of absolute discouragement and fatigue, this is a given.  To win we must remember where we came from.  How we got to where we are and what we need to do finish the race that is set before us.  My admonition/challenge to all of us is to get up when we are down even if it’s totally an act of the “will.”  This is where champions are formed.

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

As I push through my prep for 2018 there is this constant pressure (often self inflicted) to be leaner and more shredded.  Being shredded is the demand that is placed on all of us who do bodybuilding.  The competitors, the coaches, the judges, the families are all impacted by the requirement to be in the best shape of our lives the day we compete.  Nothing else will suffice.

I weigh myself “every” morning as soon as I get out of bed.  I sort of look down at the scale with one eye closed and the other squinting to the daily weight reading. Sometimes I cringe and other times I feel like doing cart wheels all the way back to my bed.  The leanness target has to be met.  However, all of us who compete in bodybuilding knows that the scale is only one measure of our progress.  The best way to tell if we are making progress is the weekly weigh in and body fat measurement by our coaches.  This immediately gives us a status report. 

When I look at myself in the mirror as I pose it seems like every deficiency jumps back at me and I again cringe.  I am becoming my own worst critic.  Well, that’s giving me way too much credit for knowing anything.  My coach Justin Dees sees me as I am and he will tell what I need to hear and he is brutal.  My poor ego has been many times bruised during prep.  But, like Justin says, “I like being your friend, but sometimes I have to be your coach.”  Enough said! Justin has pushed me to be better and has shared his knowledge and expertise without reserve.  I’m a bodybuilding neophyte still trying to put my trunks on frontwards, but he has steadied me as make mistakes.  My greatest respect I can give him is to be my best and give my best.  I always try to do better with each workout, cardio session, posing session, and with the food he prescribes for me.

I look down at my abs to see if they are visible.  If they are visible I am happy, if not I am driven to make them better.  I too use Arnold’s “Jiggle Test” and sometimes it jiggles and at other times I am firm.  The “Jiggle Test” is a quick check to satisfy our longing to be better.  It’s not the bottom line, but it helps.  I used to worry only about being the biggest and now I worry about looking my best no matter my weight.

In closing note that being lean for a contest is essential but way beyond this condition of leanness is the heart and effort you bring to the stage.  I promise you that if you show up in the best shape of your life because you worked hard it won’t matter if you win or not. You are as good as you get for the moment.  Be satisfied and go get some great, well-earned food with your family.

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

Dreaming

When I was a kid I dreamed BIG DREAMS!  Even when I was not sleeping I would day dream.  I dreamed about becoming a great athlete so that people would respect me. I especially dreamed about playing major league baseball.  I wanted so badly to play with the “Big Guys” that were several years older than me.  There was nothing that could deter or dampen my hearts desire to be great on the baseball field.  All this thinking about being great pushed me to practice more, play more, analyze my play, and I would keep very careful statistics on myself to help me gauge my progress.  Life because of my thought life was placed on the fast lane to the top.

Eventually, I played tons of baseball in highs school, Legion Baseball and a short stint with a Single A Farm Team of the Detroit Tigers.  For some reason I stopped dreaming and all that I thought of all my life just went away.  This single lack of keeping my dreams before my minds eye always became the weakness in my armor and it derailed me from attaining the thing I sought.

In bodybuilding it is very important to keep your body and the competition and the posing and the music routine ever present  before your mind and your heart.  I can talk to any committed bodybuilder and everyone of them will tell me a story about their thought life as they train and as they prepare for competition.  The common thread in each story and my own story is that we cannot lose track of where we want to go and how we are going to get there.  Nothing is more important to keep us on track in anything we do.

Doug at Vasa

Do More Than Others Think is Possible

My Training mantra has 4 components:

1.) Never miss workouts

2.) Do not talk during training

3.) Work harder than anybody else in the gym

4.) When you leave the gym go with the attitude that “YOU OWN” this gym.

These 4 maxims for training are essential and I do my best to stay close to their demands.  It is hard to train hard so you/I have to have little quotes and outlines that remind us that the road ahead is hard but going forward is the only way to the top.  I admonish all bodybuilders to take care of our own stuff and we must push through the hard times and excel in the face of extreme pain and fatigue to be great.  I love the quote I got from Flex Lewis the multi Olympian Champion Under 212 lbs “THE TROPHY IS WON THE HOURS WHEN NOBODY IS WATCHING.”

In closing let me encourage all of us to Dream big “ALWAYS” and never stop.  Also, work harder and more consistent than anybody else.  These two maxims will take good care of us when we apply ourselves to master them.  Never give up!

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

Arnold Schwarzenegger

There is an old saying, “He who aims for nothing, hits it every time”—This little quote was given to me by an old friend about 40 years ago when I was a very young man.  He was zeroing in on a very blatant weakness in my life.  I was just drifting from one thing to another without much thought about what I was doing or what I was trying to accomplish.  In fact, if I got anything good to happen in my life was a big surprise to me. I knew that I had to plan for success and I was learning the discipline.  This quote put everything into perspective.  The bigger lesson for me in this was that “nothing is an accident.

I have always been enamored with bodybuilding and the competition.  From the time I was old enough to understand what weight training could do for my strength, physique,  stamina, and athletic performance I’ve wanted to be better than I was.  I was willing to put the work in.  But, as life would have it, I grew up, went in the Navy, got married, went to college, had kids, advanced my career etc.  These milestones of a life lived did not allow for much time to do bodybuilding.  I got a small taste of the excitement of competition in 1990 when I did the Arkansas and I finished a lowly 4th in my division.  But, the bug had bitten me and I couldn’t wait to get better.  But, for the next 19 years I did not even pursue the sport.

Then, I decided to get back into shape.  I trained twice per day, six days per week, for three years.  The next thing I knew I was good enough to go further so I set my sights on competing again.  I took off to compete in the next local contest here in Utah.  I got a 4th place and two 5th places.  Since this foray into bodybuilding back in 2014 I have trained hard and gotten better.

I’ve won numerous trophies.  However, the ultimate goal for me this late in my life is to turn pro.  “Let me reiterate my initial premise, “He who aims for nothing, hits it every time.” I have aimed for something and I will hit it this time.  I haven’t been able to rise to the occasion as yet but I’m getting closer.  There is no other way to get this done other than to “paint my target” and put in the work in all aspects.  I will again compete in the Nationals in July 2018 in Pittsburgh.  I would love to make this my break through contest.

My goal is clear and my effort has to match the goal or it’s wasted time.  I am a relative novice to this world but I’m learning.  My coach is very frustrated with me at times and has said, “I’m getting tired of wanting something more than you do.”  Though my goal has never changed but due to inattention I have, at times, lost my way.  Justin Dees just keeps guiding me as I move forward.

In closing, the end game must always be in your mind even when you are not sure of the path.  A coach who cares for your goals is an absolute necessity.  Details are important and I’m slowly learning all that is required to accomplish the objective and to get better.  All of us face similar challenges and my journey is only one.  Each of us has something that we want to conquer and to win.  Let me urge you to not give up.  Just bring the thing you want into sharper focus and continue to it’s end.

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

This maxim is something we all wrestle with and it does not necessarily relate to Bodybuilding.  However, for the sake of this article I will use Bodybuilding as our back drop.

When I first started lifting weights I did it with the full intention of getting into shape and I wanted to do it as quietly as possible.  I didn’t want anybody to find out what I was doing because I didn’t want to be criticized, humiliated, condescended or, at worst, to be called crazy.  Lastly, I didn’t want people to say that I ought to “act my age.”  I had no intention of competing in Bodybuilding.  This project was designed to get me into shape and nothing else.  So, I trained twice per day 6 days per week for three years.  Each time I went into the gym I wore a ball cap, a headset to listen to my music, a string top tank top, T-shirt, sweat shirt, long warm up pants.  I was not going to let anybody see just how far out of shape I had gotten over the years. My strength and size went through the roof.  Then, one day I had to take off my shirt for some reason, in the gym and 2-3 guys were so impressed that they all told me that I should consider competing.  The mere thought of standing on stage with just a Speedo on in front of thousands of people struck fear in my soul.

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

I went home and told my wife about what happened and she told me that I should do it! I was immediately filled with fear and dread. “No Way!” I said to my wife.  She listened to my protestation quietly and once again she told me I should do it.  I quickly changed the subject and I did not bring it up again for about a week.  During this week I had one anxiety attack after another as I tried to imagine myself on stage.

The next time I went into the gym I immediately approached my colleagues who had suggested that I try to compete in Bodybuilding and I blurted out, “OK!  I’m going to do it!”  They were as surprised to hear what I said as I was to say it.  My Fear had been exposed and now addressed.  There was no turning back.

Over the next 12 weeks I worked harder than I had ever worked before in the gym.  I had no coach so I had to learn everything on the fly as I watched other guys train and asked tons of questions.  Finally, the date for the contest came and I had lost 33 lbs., tanned daily, ate very healthy, did cardio an hour per day.  I was ready!  My posing I picked up by watching videos on YouTube.com of some of the great bodybuilders.  My fear was so great that I thought of just putting my clothes on and leaving the auditorium.

Then, it was my groups’ turn to go onto stage for prejudging. It was over so fast that I can bare remember it.  That evening I posed to “Phantom of the Opera” and it went over pretty good.  In the end I had competed in 3 divisions and received 3 fifth place trophies.  Not bad for an old guy.

The take home on this experience as it is in anything else is that you have to commit yourself to accomplishing the thing you want.  The commitment must be complete because your fear will be seeking to make a coward of you.  In this case, “Fear made the wolf bigger than he was.”  But, I did not give in and I took my place in an arena that I could not have imagined.

In closing, Fear is normal but quitting is a choice.  Let me admonish all of us to never Quit.

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

Alternate Dumbbell Biceps Curls

More Biceps work.  This particular exercise is done after heavy weight training for the biceps and after I’ve done E-Z Curl Bar Curls, and after I have done low cable curls, High Cable Curls, and lying biceps curls.  It must be remembered that the heavy stuff must come first for the sake of size and strength.  I think this movement is not quite a finishing item.  I say this because I start low and go high with the amount of weight used with each dumbbell.  Also, just so I am not standing around between sets I work in dumbbell shrugs.  I will explain the sequence below:

1.) I start with 15 lb. dumbbells and sit down on the end of a bench.

2.) The dumbbells are allowed to hang free at my sides in the seated position.

3.) I curl first one (I usually start with my left hand) up to a full contraction.  I lower it and do the same thing on the other side.

4.) I do 12 reps each side…..SET!

5.) I start over again with 15 lb. dumbbells and do another set just like the first set.

6.) After two Sets of seated dumbbell curls with 15 lb. I do the next set with 20 lb. x 2 sets

7.)  After two sets at 20 lb. I move the weight to 25 lb.  and repeat for two more sets.

8.) Keep repeating the above to 25 lb. then 30 lb. then 35 lb. doing 2 sets each set.  If I can go heavier I will

Do8g at Vasa Posing

Additionally:

1.) Shrugs between every set of dumbbell alternate curls.

2.)  Start with 40 lb. dumbbells and do a set of 12 shrugs

3.) Increase weight to 45 lb. dumbbells and do another 12 Shrugs

4.) Repeat again this time with 50 lb. Then 55 lb. then 60 lb. then 65 lb. etc.

In closing.  These two exercises performed correctly with ascending amounts of weight every other set will help train your biceps and your traps.  I keep pushing myself to go as high as I can with the weight so long as I maintain reasonable form.

This is your journey!  Do not give it away or stop just because you hurt or you don’t think you can.  Nobody can do it for you so dig in and make it happen.  Quitting is not an option.

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

Standing Barbell Curls

This is one of the heavy Biceps Exercises that I do on my arm day.  It’s conceptually a very simple exercise to understand and to execute.  I use an E-Z Curl Bar because my grip disallows stress on my wrists and elbows.  I cannot supinate my arms sufficiently to use a straight bar or to do straight bar concentration curls.  Using the straight bar places excess stress on my wrists and elbows. The E-Z Curl bar causes all the stress is placed directly on my biceps muscle where it should be.

The Standing Barbell Curls allows for me to do more weight as I progress in my workout.  As noted I use these as one of the mass producing movements for my biceps.  I combine this with lying biceps curls to overload my biceps muscle.  Essentially, the lying barbell biceps curls are the same as the standing biceps barbell curls except I am lying face up on a bench.

Let me walk you through the Standing Biceps Barbell Curls:

1.)  Select a weight that you can do at least 8 times with good form.  Use an E-Z Curl Bar.

2.) Stand with E-Z Curl hanging at your thighs with my palms forward gripping the bar.

3.) Curl the bar to your chest while controlling the weight up and down

4.) I perform 5 sets of 8-10 reps

Its an easy exercise to understand but if performed correctly, the exercise can add tremendous stress to the biceps directly.  Also, this movement can help to add a large amount of mass to biceps.

This a down and dirty on one of the most effective mass producing exercises for the biceps in my tool box.  This is a staple in my biceps routine each week.  Use it faithfully in your training to build big biceps.  It won’t let you down.

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

High Biceps Cable Curls

This particularly exercise is another finishing movement.  I usually perform this technique after I have done “Low Biceps Cable Curls.” These two exercises together back to back are great to complete your biceps training during this workout.  Let me talk you through the basics related to this technique:

1.) Again, I use flexible handles with straps.  It allows for rotation in my wrists, elbows, and shoulders.  With rigid handles I have less play in my wrist joints and elbow joints.  This inflexibility transfers the effort away from my muscles (biceps) to the tendons in my wrists, and elbows.

2.) I move the handles to a position that allows biceps curls to be performed at the exact level of my shoulders.

3.) I step slightly forward so as to isolate the biceps muscles during contraction.  I perform each rep with absolute control.

4.) Start at the lowest plate in the stack on each side.  This allows for a complete warm up before handling heavier weights.  With each set, add a plate to the effort.

5.) Each set should be from 12-15 reps.  Continue increasing resistance by a single plate. and performing 12-15 reps until failure is achieved.

6.) After failure has been achieved reduce weight to 50% of max and do 5 sets of 12-15 reps…..STOP!

Remember, that this is a finishing movement for biceps.  Before doing this exercise and it’s preceding exercise of “Low Biceps Cable Curls” all heavy biceps training should be done.  Things like Lying Biceps Curls, E-Z Curl bar biceps curls, Alternate Curls with dumbbells.

I hope this helps!  Continue to work hard and keep pushing yourself to be better.

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