Six Pack and Senior

Let’s just say that there is no other way home.  You have to rise to the occasion or you can die in place.  Sounds simple enough but the truth of the matter is that most of us “settle” for an effort to accomplish things that is adequate or subpar and call it a day.  You see, we have all bought into the lie that that we have to work smarter and not harder.  After all, who cares what sort of energy we expend making things happen just so long as the desired result is assaulted.

Doug’s Back at Nationals in July 2015 outside hotel.

My Coach, Justin Dees emphasizes and has said it repeatedly, “In order to win you have to outwork all of your opponents.”  That means you have to be able to outwork them at everything.  Each component of the game has to be worked at and perfected with tons of extra  effort.  Weight training, cardio, supplementation, diet, posing etc. All areas have to be better than the previous contest and certainly better for the contest before you.  I would submit that each of us needs to come up with a rallying cry or slogan or quote that reminds us constantly that we are in a battle and that no prisoners can be taken. Outworking your competition is far more than a physical race to win.  It is an all out assault on the stage.  Our quest first must demand that we are in the best shape of our lives.  If we take care of business in all categories we will do well and will probably WIN!

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

Front Lat Spread

Let me discuss my approach.  First, I get up early around 5 am.  This early hour allows me to eat my first meal of the day and get my mind focused.  Next, I do 1-2 hours of cardio on an eliptical machine that is perched in my living room in front of the TV/Big Screen.  Then, I eat again.  Then, I get to the gym for weight training of the designated body part for that day.  Please note that I am eating right on schedule and nothing gets in my way when it’s meal time, even if I’m not all that hungry.  It’s important to eat right but also it’s important to eat frequently of small portions.

We have to get used to expecting to WIN.  Why get involved in all this if we don’t really want to win?  Also, we have to get rid of the subconscious mindset that allows  us to say all the right and positive things but in the back of your mind you are planning to sabotage.  We have to practice playing to WIN.

In closing, let it be known that nobody will beat you unless they outwork you.

Thus, victory is ours—-IF WE do much more than is required so that we bury our opposition.  We will own and defeat all others we compete against.  Leave it all in the gym!

Until next Time.

Douglas E. Graham, Lt Col, USAF (ret), MHSM

The Premise

When I was young there was a very popular book among Christians named “Tyranny of the Urgent.”  It also, found it’s way down the chain into a tract that was used to reach the unbelievers.  The premise here being that we put an awful amount of pressure on ourselves to “do it all.”  So much so that we miss the important things that God has for us to do and to experience.   I Would submit that just the opposite is true when you do bodybuilding.  The premise in this case being that if you do not get a sense of urgency to excel, that borders on personal tyranny, you will not be successful.   I Would also submit that this approach to winning is true about anything we want to accomplish in life.  There has to be a focus that pretty much marginalizes all other things or, at the very least relegates distracting activities to a lower tier of importance while seeking the goal that is underway.

The Personal Response

I preach this like the famous evangelist, Elmer Gantry.”  Before anything is undertaken there has to be some serious sifting of our goals, desires, and motives.  In essence, we must decide that the objective is worth having and worth suffering for to obtain.  Another way to say it, is “you have to count the cost and decide to pay it.”   I Would suggest that while contemplating the goal and it’s worth to you, that you sequester yourself to a location and environment that allows you to think, feel, write, and calculate the demands that are about to be placed on your shoulders.  Determine to not leave that place of personal meditation until you have either decided to go forward or to quit.  In either case, decide why you have arrived at your final decision.  Let that final decision burn itself into your mind and heart.  Assuming that you have decided to pursue your goal you should immediately stand up and get busy rearranging your life to accomplish that stated objective.

The Plan

Each detail of the journey that supports the accomplishment of the goal has to be brought into alignment with the stated objective.  This is the time where the “Plan” has to be reduced to writing and layed out before your mind visually.  Even though you dream big dreams about winning, it is here that the road map is developed.  In fact, this is the time when charts, diagrams, algorithms etc. come into play.  The easier you can see your path to the top, the easier it will be to follow.  Remember!  The “Plan” is yours and the clearer you can see where you are and where you want to go the better.  Each major item has to be placed into the timeline in it’s proper place.  Nothing trumps this step.  Do it correctly.  Do it completely.  Do it from the heart!

The Journey

Now, this is where your personal “Tyranny and Urgency” starts.  Get going!  Put the “Plan” into motion.  Wake up in the morning with an excitement that causes you to kick your bathroom door open to get out there and do the job.  In my case, I am motivated to eat my first meal. Then, do my first hour of cardio.  Get my bag and get to the gym for today’s workout.  Nothing gets in my way.  My day starts at 0500.  Like the old Army PSA, “We/I get more done by 0900 than anybody else does the rest of the day.”  Your personal urgency to win must become your personal tyranny.  It is self-imposed, self monitored, self motivated, and most of all YOURS! Nobody can do this journey for you!  Nobody can put one of your feet ahead of the other. All things related to your victory are put into place by you.  Speed, direction, amplitude, and of course the PLAN!

I am not going to bore you with the mechanics of attaining your goal.  But, this article is focused on lighting a fire under you to get you launched.  Tomorrow is a world away.  You never tell yourself that I can skip today’s workout or I can do this part of the workout later.  You must attack each day as if you do not have a minute to spare. Today is really tomorrow.  Get it done!

In closing please know that the “Tyranny of the Urgent” is the tool that will drive you forward.  There is no other mindset available to any of us that will satisfy this requirement. Get the “Urgency” that will push you, whip you, and demand much of you.  Its your call……Now! Go for it!

Scenario

A year has gone by with heavy and consistent training with an eye toward winning a National Championship in bodybuilding.  Every thought, every training session, every cardio session, all the right food, all the right supplements have gone into the preparation to become a champ.  You are ready and you are not intimidated by the other competitors.  Finally, you are a well-oiled-machine with a purpose and you just know that nothing will stop you…..THIS TIME!!

Contest

As always, the process unfolds as predicted and on schedule.  Dieting, supplements, cardio, spray tanning.  All of these are prepping items for your stage presentation.

They call your group and you line up to on stage in the order of the numbers that each competitor wears on the left side of their “Speedo.”  When the stage manager beckons for you to take your turn on stage, you move to his hand and he says something like, “ok, you’re on.”  You move to the designated spot on stage to begin your free posing routine.  You hit all the great poses that best present your body to the crowd and to the judges.  Then, shortly,  you are moved to center stage with your entire group to do the compulsory poses.  These are mandatory and there is a very strong element of precision to best present your physique.  When this is over you exit the stage to await the judges results.  Tension time is now here and it is very hard to keep a lid on your anxiety and anticipation regarding the judges score.

Results

This particular year my Coach, Justin Dees prepped me much more strictly to get me as lean as possible.  I followed the program and I came in lean, tight, very vascular, and a well defined musculature.  I was confident, unintimidated, and ready to do combat.  My posing during the last 3 months really sucked, so I had put in extra time to do it better.  This mission was accomplished and I think it showed well on stage.

But, when the call outs came in I was not part of the first 5 competitors.  My heart sank.  My mountain of sadness and regret became the focus.  The judges said that all competitors should come back for the evening show.  Those who did not place in the top 5 would get a chance to walk across the stage and do their favorite pose.  The top 5 would be allowed to do their music routines.  I thought about the proposal to walk across the stage to do a pose and I declined.  I figured there was no point in eating a second helping of “humble pie.”  My wife and I went to a restaurant and I had a hamburger and fries.  Yummy!  It served to help reduce my sulking, bitterness, and disappointment.  It was very hard to tell my Coach the results.  I had wanted so badly to win this year.  Instead, it’s now “back to the drawing board.”  The best I can do is to double down on my effort and try to understand my shortcomings and over come them.

Lessons Learned

First, one of my Instagram Followers who sees me as an inspiration told me to “get up and get back to work.”  He said, “use this defeat to motivate and focus yourself on getting better and showing them that you are for real and that they made a mistake.”  Bottom line: Stop feeling sorry for yourself.  Back to work!

Secondly, I will never take anything for granted prior to a show again.  I did what my Coach wanted but it was not enough.  I have to be firing on all cylinders all the time, everywhere, until the contest is over.  Never let up!

Thirdly, Sulking never helps anybody, least of all me.  It leads to playing “the blame game.”  I.e. The reason for my less than optimal performance is somebody else’s fault. You lie to yourself in this way to spare your own ego and not accept any personal responsibility.

Fourthly, I need to spend some time regrouping and reviewing the results with Justin Dees, my Coach,  Note:  I was so disappointed in myself that I could not bear to tell Justin the results.  Real Dumb!  His counsel was, “Go get a Hamburger and some fries.” Thus, officially ending this year’s quest.

Closing Remarks/Wisdom

Disappointment must be used to motivate us to higher and more sustained effort.  The goal being to show yourself, your coach, and the judges that you are not a quitter, you’ll be back even better than today.  As my Instagram colleague said to me, “Get back in the gym!”  There are contests to be engaged and won.

Nothing is accomplished in life unless we are totally committed to staying with the program on the road to our stated goal(s). There is no substitute for tenaciously sticking to the path forward that we have established to reach the trophy that we have determined to be worth our very best effort.  Nothing is as satisfying as reacghing the goal that we decided was worth it, planning for it’s accomplishment, and put ourselves through all the steps to winning. The most important thing that will be required of us is “Consistency.”  It is the one quality that will make all other things come to life and propel us “Home” to victory.

Consistency, quite simply is: 1.)  Never missing workouts.  Training is vital to prepare  us to win.  Constant repetition of the items that are required to be the best we can be.  2.) Consistency also means that we are constantly engaged in thinking about all the steps toward the goal.  Essentially, we have to become “single-minded.”  Our whole being goes into the process. 3.)  We have to be willing to do the really hard work when nobody is watching and/or when there is little to no verbal feedback.  All things have to be tried, evaluated, adjusted, and reapplied without the benefit of another human being.  Walking alone is often the order of the day. 4.)  Finally, a solemn resolve to accept nothing short of victory.  Anything less than a solid “win” is unacceptable.

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

Back Double Bicep

Right Biceps Peak!

The basic component of all things that lead us forward is “Consistency.”  We have to be in the fight daily and on schedule.  A lack of Consistency defines us as uncommitted and thus we will probably lose.  But, Consistency teaches us what we don’t know and it helps solidify what we do know to win.  Consistency teaches us all things and develops in us a sound platform to push us forward across the finish line.

My parting shot here is that Consistency of our efforts lays down the basics for future advancement and the ultimate trophy.  Nothing else will do.  So, when we launch ourselves toward our stated goal, we must commit ourselves to a steady, sustained, energetic movement aimed at getting what we set out to accomplish.

My thoughts on “Consistency” are rudimentary but, nonetheless, necessary in order to win!

Until next time I remain,

Douglas E. Graham, Lt Col, (ret), MHSM

The world is loaded with “wanna bees” and people who “talk a good game.”  However, the world has very few characters that mean what they say and then go about the business of making it happen.  If you do not believe me then just look around you and decide for yourself whether what I say is true or not.

I recently started working with a young man who is very accomplished as an athlete and as  business man.  He has made the connection (at age 24) with vision, hard work, and success.  This is a very unique individual for this age which also makes the pursuit of his success even more fascinating.  This is the type of individual that I love to work with.  Somebody who wants to accomplish what they set out to accomplish.

In the last weeks I have extolled the virtues of being a successful bodybuilder and how it will make this young man even better as a person if he continues and if he works to be a winner.  After a week or two, he sends me a text to tell me that he has decided to be a champion and that he wants me to train him.  He thinks he can be ready for the stage in one year.  Since that text message we have trained together daily and with each workout he has demonstrated that he is very serious about being that champion of the sport he has chosen.  His work ethic will never exceed mine (so says the self proclaimed guru) but he pushes me as hard as anybody else does.  I am very stoked to be his mentor.

This story is used to lay the foundationation for my discussion on “Becoming a Champion.”  First, to become a champion we have to decide that being a champion is worth it.  All possible costs need to be considered and we have to decide that paying these costs will be made.  Nothing is free in this world. Somebody has to pay for anything received or attained.  I would recommend that before we launch ourselves toward a goal that we spend a ton of time examining the goal and all that will be required to get there.  Sometimes, writing out on a sheet of paper all the variables that will be encountered along the way with some thought given to how any obstacles will be overcome.

Secondly, a plan of action must be developed to give us direction and a timeline along which we must travel to our goal.  Spending some time putting this into place is essential.  A target must be put into play or we will hit nothing.  Thhe old addage, “He who aims for nothing hits it everytime” will carry the day if we are careless about what we want and how we are going to get it.

Thirdly, we must begin in earnest.  Each step we take has to be unidirectional. There can be no side stepping obstacles or retreating away from our stated destination.  Each day and every work session must have a sense of urgency about them to move us smartly along the trail to our goal.  Nothing can get in our way.

Lastly, we must determine that nothing will stand in our way.  All effort must be focused on the end game.  We should be reading tons of motivational articles and listening to our favorite counsellors and heroes to keep us on track. Nothing is left to chance.  We have to dream of winning even when we are awake.

These are the basic steps to being a Champion.  Consider them and do them and you too will be counted among the best there ever was.

Until next time!  This is “OUR TIME”

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Back Lat Spread

Front lat spread backyard 2 days post contest. 23 June 2014

It’s very gratifying to be motivated by an audience.  In fact all of us loves to be pushed by the friendly encouragement of people around us.   We long to hear the loud admonition of our training partners to do “one more rep.” We have tons of energy when the spotlight is on us to perform.  When the whole world is pulling for us to go higher, go faster, and do it now we respond like champs.

But, those of us who know something about competing and winning it should be noted that the majority of the work occurs when there are no lights, no friends, no vibrant choruses of encouragement—–in short—-“When No One is Watching.”

We have to decide that the Trophy we seek is worth it.  Then, we devise a training regimen, diet, supplementation course, and amount of cardio, and posing to win!  Each of these is rarely, if ever done in the presence of another person.  Each sequence is placed into a time frame and sequence that optimizes the training.  Often, a bodybuilder will have to get out of bed super early and get himself to the gym to train. Sometimes he/she gets up early to do cardio and to eat.  These early morning forays usually come before work.  There is no time to accomplish anything else but the training scheduled for that day.  After work, the work continues.  All this effort is driven by the individual with an internal clock attached to a lions heart.  Nobody pushes the bodybuilder during these times.  There is only the athlete against himself and the world with an eye toward the much sought after trophy.

The point to this entire discussion is that the place to win is alone.  The road to winning is not well lit and the journey is alone and out of the public eye.  Nothing is free or guaranteed but the work must be done in a manner that says, “I can and I will win!”  The Trophy is mine even as I work.

Be diligent.  Be determined. Be tough. Be focused. Don’t talk during workouts.  Nobody works harder than me/you.  Decide that the Trophy is yours/mine even now.

Until next time!  This is our time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

the admonition of my Training Coach, Justin Dees July 2016 after I competed in the Masters Nationals in Pittsburgh. At this point I was anticipating competing in the Uta Classic on 8 October 2016.  He said you have to increase your cardio, youu cannot miss workouts, you have to stick to the diet he prescribed for me, and I could not change the supplementation regimen that I had been using.  Justin was adamant that I get on with the process ASAP and not look back.  Also, a part of these instructions was the not so obvious expectation that I listen to him and to him only.

My new goal for the October 8, 2016 show was to get as “Peeled” as possible.  I had accomplised very dense musculature and size.  Getting lean for the stage was the order of the day and the end goal for the next several weeks. The secret to getting first cut, then ripped, then shredded is discipline…..Tons of it!  There is no margin for error and a total commitment to contest prep is required.  With all this in mind I began the descent to showtime on 8 October.  The net result is that I was in the best shape of my life and I placed high in the judging.  I could not have asked for anything more.

Eachof us faces the dilemma regarding when to begin our quest to accomplish that for which we are called.  Despite all the arguments to establish a starting date I am a severe advocate of beginning the journey to the top ASAP.  Any delay pushes off the  desire and ethusiasm that is requisite to making the journey and winning.  Each time we adopt a new reason for not launcing our effort the more difficult it will be to elevate ourselves to the effort level that is demanded.  The truth is, if we put off starting to a more convenient time the odds of us accomplishing our goals decreases.  So, the advise to be dispensed at this point is, “Get Started.”  I would add that you get started with a vengeance.  Start and do not look back.

I would submit that if any of us puts off what’s required to accomplish that for which we are called, we will probably not win.  Getting started is the one step that we can control but we too often don’t control it.  We allow everything and anything to derail our effort.   We have to move the project from the brain, to paper, to action in a very rapid manner or forget it.  Iniating action is a real demonstration of our commitment to get the job done.

To win, “None of us has a minute to spare.”  Start!  Find the motivation to be on the trail to winning.  The trophy will find you.

Until next time!  This  is our time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

“Hell, everybody wants to win. But, victory belongs to those that prepare to win.”—Bear Bryant, University of Alabama Football Coach, College Football Hall of Fame.

Preparation is everything. When we have a test to take, a game to play, a contest to compete in, there is a requirement to be prepared to do your absolute best, and in my case…..to win!

My season of bodybuilding prep has begun in earnest. I push myself to work hard with an eye toward perfection. I have this nagging fear that I am behind and that all my opponents are Out working me and thus my work ethic goes off the charts. No trip to the gym is treated as a social engagement to discuss inane things with my friends. Like my Coach, Justin Dees has said, ” Bro! You don’t have a minute to spare.” I have to develop a sense of urgency that propels me forward, keeps me engaged, and causes a greater than normal personal effort to win. This whole time is called “PREPARATION.” There is no substitute for it and you cannot fake it. The whole journey is your responsibility. Nobody can do it for you.

Doug’s Back at Nationals in July 2015 outside hotel.

Major Suggestions:

1.) Determine what you want and why you want it.

2.) Make a plan to accomplish your goal.

3.) Each and every day prepare yourself mentally to execute each step of your plan with enthusiasm and an eye toward the prize.

4.) Perform the plan faithfully.

5.) Set up a system to measure your progress.

6.) When game day comes you will be ready because you prepared—to win!!!

We are the Captains of Our Own Ships! So let’s act like Captains and demand more of ourselves to win! Do not stop and do not delay—do it now!

“PREPARATION” is the bottom line. It cannot be neglected. So, kick the door wide open and “PREPARE” to win. I know I will.

Until next time. This is our time.

Douglas E. Graham, USAF, (ret), MHSM