Six Pack and Senior

I started training hard later in life.  I had used weights off and on throughout my life and even dreamed of becoming a great bodybuilder. However, life and it’s various responsibilities as a father, Air Force Officer, student, and having a busy medical clinical practice took most of my time.  Thus, all the thoughts of becoming a great bodybuilder had to be put on hold.  In addition, in my previous marriage my wife adamantly opposed my every overture to her to let me compete.  This was another point of exceeding disappointment.

Posing at Vasa

Doug Posing at Vasa

When I was 58 years old I thought I would get into shape again so I could continue to do the things that me and my current wife loved to do like, hiking, riding bikes, walking together, swimming etc.  So, I got a three year contract with a local Golds Gym.  I proceeded to train twice per day, six days per week, for the next three years.  I weighed 155 lbs. and I was in terrible shape.  I dressed out fully for each workout to include ball cap, headset for music, strap shirt, T-shirt, sweatshirt, tight shorts, gym shorts, and sweat pants.  I would work so hard that I would soak my entire set of gym clothes all the way through with sweat.  I refused to let anybody see the rotten body I possessed.

Doug at Vasa

Doug Graham works out backstage just before going on stage during the Viking Championships on Saturday, Aug. 12, 2017 at Cottonwood High School in Murray. ISAAC HALE, Daily Herald

Then, one day I had to strip off my shirt because of the excessive heat in the gym.  A guy saw me and said, “Dude!  Have you ever considered doing a bodybuilding competition?”  I said, “No.”  He persisted and kept talking about me competing which I found very annoying at the time.  I relented and told him that I would consider his suggestion to do a contest.  I went home after my workout and told my wife about the encounter and she suggested that I give it some thought and maybe do it.  I was floored that she would be so enthusiastic and supportive.  Remember, my previous wife didn’t want me to even think about competing.  I listened but, at first, I could not imagine myself on stage in a tiny set of bikini briefs in front of hundreds and maybe even thousands of people.  One more conversation with Christine my wife and with her encouragement I was all in.  I circled a date on the calendar that a contest was to be held.  I filled out all the paperwork, sent it in along with my music and I was in.

Fast forward to today.  My highest weight has been 210 lbs and I’ve competed as both a middle weight and mostly as a light heavy weight.  I’ve done pretty well for an old guy and I’ve won the Masters Division here in Utah three years in a row.  I get so jazzed about competing and as I approach a contest.  My training gets more focused and more intense.  Every detail regarding the diet, cardio, training, supplements etc. is adhered to get me ready.  My coach, Justin Dees adjusts things as I get ready for the show.  He reviews it all an takes my measurements to keep on task.

The crux of what I am talking about is found in the truth that no matter how old you are there is still time to excel at your given calling.  I don’t think that time is ever a disqualifier.  It only becomes a limiting thing when the effects of time have taken its toll on the body in the form of injury or illness.  Even under the worst of circumstances much can be accomplished.  Never let it be said that you did not pursue your calling because you thought you were too old.  Remember, I was 58 when I started and I am now 67.  To this day, nothing stands in my way except me.

Being this disciplined to take on great athletes has translated itself into many other areas of my existence.  The very act of setting out to accomplish short and long term goals has set me apart from my peers.  I look the part of a bodybuilder and as Arnold Schwarzenegger has said, “You carry your trophy with you all the time.”  This is its own blessing all by itself.

Thus, today “I’m becoming the person I should’ve been a long time ago.”

In closing, all of us need to set a course of excellence aimed at the thing that makes us tick.  The sooner you start the sooner you will arrive at your destination.  Most of our regrets arise from not taking up this mantel of destiny and they can be eliminated by beginning the journey.

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

I write about this component all the time. I have discovered, as have hundreds or maybe even thousands of other bodybuilders, that before we begin this journey we have to decide that it is worth the effort.  I recommend that each and every potential bodybuilder who thinks they want to pursue bodybuilding in any serious capacity, gets alone someplace to think it through.  Research as much as possible about the world of bodybuilding.  At some point you will decide to go forward and start the process of transforming your body into something special.  It’s all in your head at this point and for the rest of your career your mind will drive you forward to new personal bests and heights that you could not have imagined before.  Decide to be at the top of the heap as you plan for the future.

One of my favorite quotes from Flex Lewis is,”The Trophy is Earned in the Hours that Nobody is Watching.”  The same can be said of our thought life.  Nobody knows or controls what we think except for us.  We march to a drummer that we decide to follow.  This decision is made in total privacy.  It’s also during these quiet moments that we develop a sense of what is possible.  Once we see what is possible, we go about the next phase which is “PLANNING.”

Now, we take all of our thoughts and dreams and aspirations and reduce them to paper.  It is at this point where we begin to see that what we think can be accomplished. A Solid road map begins to emerge right before our eyes. Once we see this road map we begin to feel the excitement and energy that is required to move along this trail to it’s correct and fulfilling end.  It’s here that we purpose in our hearts to never be stopped.

Lastly, we have to “EXECUTE” that plan.  We have to fill up the time frame that we have designated for training with all that is best to accomplish our ends.  This is where I say, “TAKE NO PRISONERS”.…Nothing gets in the way of your training.  Never miss workouts.  The rest is up to you, Just like you dreamed in the beginning, the transformation into the physique meant for you is underway.  Do not stop!

In closing. Think about it.  Plan for it.  Execute your plan.  It’s a simple equation but these three steps are at the heart of winning.

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

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