Six Pack and Senior

My best training partner, Christine and I together.

This week and maybe for the next couple of weeks I am traveling.  First to Dallas on business and a little time with my daughter’s family and the grand kids.  I am sooo looking for the great moments with them.  I think I’m going to stop along the way from Love Field in Dallas to their residence and pick up some toys for the kids and a small gift for Lizzy, my daughter.  It will be a riot to see them excitedly open the gifts  and play with them.  I love getting gifts for my wife and my family members.  It just lights up my day!

Training on the Road

Just because I’m away from home and out of sync with my training regiment does not release from the “PLAN” to get ready for competition this summer.  I have promised my Coach, Justin Dees that I would train everyday while away and to stick to my diet, supplements, posing, stretching, and the most hated Cardio for at least an hour per day.  This promise will be met.  During our last meeting together (yesterday) at his gym in South Jordan, Utah a few things emerged that will help propel me to be in the best shape of my life.

1.)  My day of testing yesterday revealed that I have lost another 1/2% body fat down from 6.5% to 6.0%.  My lean body mass was 178 lbs. and my weight was 190 lbs.  Interestingly, my highest lean body mass reading was 187 lbs. in April 2014 when I weighed 202 lbs.  Justin in very happy that I have remained lean and I am happy if he is happy.

2.)  Justin, told me that “when I return from travel that he is going to really push me and that we will train together twice per week to get the most out uof each training session, e.g. Proper form and effort.  I am really looking forward to this time of push to be better and to learn from the best Coach in the world.

3.)  Justin, is going to redo my pre-contest diet, supplementation, cardio, training regimen (as noted in #2 above), and posing.  Each of these components cannot be neglected or underestimated in importance.  All of them taken together make me better and enhances the look I desire on stage.

4.)  My precious and most magnificent wife stays closely at my side during my gym training each morning between 5:30 am and 8:00 am.  She is the best training partner I could ever ask for.  She is always in my ear demanding that I push harder, do another rep, to not stop.  This is her contribution to my training and she is my motivation when I feel like quitting.  Christine, also cooks the most delicious and nutritious food.  She is always experimenting with maximizing the protein content while limiting the carb and fat intake and yet providing food that is scrumptious.  She helps me pose “correctly” just as Justin has directed.  She is a critics critic and I’m better because of her.  She puts me on the floor and stretches me so I can enhance my ability to twist while doing the compulsory poses.  A true Sadist has never been born that can out do her enthusiasm to cause my body pain.  Lastly, Christine believes in me.  She really believes I can beat anybody if I put my mind to it — believe me!, she is “all in” and she expects me to act like a pro, carry myself like a pro, and to work like there is no tomorrow.  She is a real guiding light.

Dallas

As soon as time permits, I will be in the gym.  I will train daily and will incorporate cardio into all sessions after finishing the weights.  This will keep my body lean by burning off excess and unwanted fat.  I truly hate Cardio because it is boring but I have  racked up a mountain of Grade B movies watched during my Cardio work.  Nothing can get in the way of training while I’m with my family or conducting business.

Washington, DC

After Dallas I will be in Washington, DC for a week or so.  Again, the daily regimentation in preparation for competition will continue.  I have several gyms near where I will be staying and they will be visited often.

Provo, Utah

Upon my return home I will submit myself to my Coach and the precision work on my physique will ensue.  Nothing can be left to chance and my will to win must be molded, perfected, and directed by Justin.

Even When Away — I Push!

Nothing is accomplished in this life without being “intentional” and driven. Each of us has something we want to accomplish, finish, or win at before we croak.  Now, is the time to make that something a destination by beginning the journey.  Besides, along the way we may actually make a bunch of cool friends and we may truly learn something about ourselves that we never knew before.  So, get going and don’t look back.  THIS IS OUR TIME!

Until Next Time!

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

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

This year has been focused on getting bigger and more shredded for the contests that are on the schedule.  I have placed a premium on eating clean, upping my calories, working harder than I have ever worked in my life, cardio at reguar intervals and most of all getting as much face time with my coach, Justin Dees, as possible.  As a result I have kept my weight between 192 lbs and 198 lbs and my body fat prior to the holidays and a trip to Hawaii and then Cancun in December and January around 5%.  After the these events my body fat went up to 7.4% and then today is is down to 6.5%.  I’ve decided with great counsel from my coach not to gain too much weight but rather keep it under control so I don’t have to go through a time of great effort to get down for the shows. The natural outcome has been that I am continually lean, vascular, and I’m in better shape.  I am very pleased!

The “Push” has already begun.  My first show will be here in Utah in June.  Then, I will compete in the Nationals in Pittsburgh in July where I finished 6th last year as a Light Heavyweight in the over 60 age category.  MAYBE, I will get a shot at the USA’s if I do well and my coach thinks I’m ready.At this point, I see no need to worry.  As I have explained above, I am working harder than ever with a brand new strategy to be more lean and bigger when I hit the stage.  So far, Justin likes the effort and the progress.  For this, I am eternally grateful.  If the Maestro is happy then so is the student—me!

The “Plan” is for me to keep training like a mad man in the gym.  I’ve got to push my effort to new levels.  I’ve got to push through the pain threshold for each exercise. Maximum performance with each session is the standard that I dare not violate. There can be no letdown.  This is my time to be in the best shape of my life and I’m going to be there come show  time.

My coach has me upping my cardio to 60 minutes twice per day on the eliptical machine.  I hate cardio but it’s necessary and it will get my best effort daily.  Note: I have watched some of the weirdest movies ever while doing my cardio.  Rest assured, I am becoming an expert at grade B flicks.

Also, I am focusing on my abs with tons of core exercises that stress my abs and obliques in new and different ways. One of my good friends that I see each morning at 6:00 AM, Brock Brown has given me new weapons/tools in my arsenal to punish my abs.  I hang from a bar and do leg pikes and also I do leg rotations in the pike position.  Thank you Brock, I hate you because these babies hurt my abs, real bad!  My coach has taught me a new ab exercise using a exercise ball.  I lay on it on my back and do crunches very slowly doing as many as I can for 6 sets.  by the time I do these my abs are screaming.

Jose Raymon, “The Boston Mass”

Abs with leg to the front

Another weak point that I will hammer are my quads.  I have already adopted the philosophy to to push my leg work to new levels of reps and pain, especially during leg presses.  I need to handle heavier weights for more reps and more sets. The intensity has already gone to a new level and the results are beginning to show. Thighs are bigger, deeper cuts, more vascularity and increased strength. I am not fully satisfied with everything yet but I’m getting there.  I feel a real sense of urgency to get my quads in much better show shape.  They just have to be better this year!  I regard my quads as a weak point and the effort to correct this deficiency is underway.

My diet is being dictated by my Coach.  He has me eating tons of protein as usual and limiting my carbs so as to shed pounds and the lean me out.  I record everything that goes into my mouth so I can make necessary adjustments as needed.  The trajectory of my body fat per cent must be downward.  My lean body mass must be on the increase.  My attention myst be on the “LOOK” that will be required in this contest to win. Justin Dees, my Coach will be monitoring me closely on a daily basis to ensure I am morphing into the bodybuilder that is ready to win.

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

Posing is going to be a daily discipline that will provide the judges and the audience with my best physique on display from start to finish.  To my great appreciation, Justin insists that my posing be right on the mark.  I am starting to do the compulsory poses several times per day.  My wonderful wife is the one who transmits Justin’s expectation to me by watching my posing sessions. She knows precisely what Coach Dees wants and never leets me do things halfway.  She will actually make me stop and redo something if it’s wrong.  I am grateful for her help but there are times when the “fur flies” when I think she is being too hard on me or she is wrong. Hahahahaha!  She is great.

The last thing to be put into place is my attitude. I must believe and act like a Champion. There are times when the only thing you might have going for you is the total conviction that this contest belongs to me and nobody can take it away.  I am the person to beat!  I will be ready to do some damage in the heart of gattle when I hit that stage. to win

These are the components of my “PLAN” to be the best this year.  I hope you enjoyed this outline of the effort needed between now and the trophy run in June and July 2016 for me.

This is ‘OUR T IME”.  All of us needs to decide what we want, make a plan, begin the push and get it done. If this helps you and inspires you then —GOOD!!

Until next time.

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

Vascular Arm

Often we find ourselves exercising herculean discipline to accomplish a particular goal. We have carefully thought through the requirements and designed a system to get there in the most efficient way.  Then, we launch!  Each and every day the particulars of our program are applied just the way we were taught to get it done.  Then, we run into the two headed monster of feeling “STUCK” or “BORED” with certain things we do each day.  The desired results are just not materializing the way we imagined.  But, what do we do?  We can either continue along the same path getting minimal results that are accompanied by the feeling of being “STUCK” in a rut and overwhelming “BOREDOM” or we can try something new.

Let me first say that changing something in our perfectly constructed plan is a daunting proposition.  Despite the lack of progress, change is sometimes even more frightening than sticking to a losing effort.  Let me illustrate:

My best training partner, Christine and I together.

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

I had adopted the philosophy that a workout must consist of a large volume of exercises with an ever-increasing amount of weight with each set.  I had done two workouts per day for 3 years, morning and afternoon.  I pushed the weight and numbers of reps and sets through the ceiling and I got some pretty substantial results but the cost on my body in the form of injuries, chronic pain, decreased range of motion was huge.  There were times that I pushed through my training with more pain from the injuries than from actual muscle pain due to work performed.  I was addicted to the program and I was NOT about to modify it.  This program was “my baby” and I was convinced that all I needed to do was to continue and mighty things would happen.  I even competed as a middle weight in my first three bodybuilding championships.  Pain was the annoyance I had to endure to be good.

After these initial forays into competition I decided that I needed some help and I wanted to be bigger.  I finally contacted Coach Justin Dees backstage at my final show in 2014.  He agreed to work with me.  He handed me his card and told me to call him.  I called Justin the next week and we got together.  He gave me the business plan that would exist between us. Then, Just began to outline for me what needed to be done.  As I described to him my various areas of pain in my shoulders, legs, and arms he grew concerned that I was hurting myself.  Needless to say, he was not impressed with the way I was training.  In fact, the first thing he did was to take away my barbell exercises.  I had “SO” over trained my shoulders that they would not grow and there was rarely a time when I was not in pain. Justin says to me, “Bro you have a fascial tract in your shoulder that has been so abused that you are going to need rest and deep massage to break up the calcification.”  Well, he told me to not do ANY barbell work and he gave me a training regimen that allowed me to work a single body part daily six days per week and I was to only train once per day.  The idea that I could not use a barbell and I could only train once per day and that I had to change to more cable and dumbbell work was “over the top” for a guy who is driven by rituals and habits.  But, I complied—-grumbling the whole way!  Like they say, “it hurs to switch.”

Justin asked me to forget about competing for a year so I could gain lots more lean muscle mass, learn some things, heal my injuries, and of course get the needed rest for my over worked tendons, joints and muscles.  Just like that, I began to grow, I did not hurt so much anymore, and I was beginning to see and feel what my potential was.  The new training regimen Justin provided me was exactly what I needed.

Last year I competed as a Light Heavyweight.  I did ok finishing 6th in the Masters at the Nationals in Pittsburgh in July 2015 and then I finished 2nd in the Masters back in Utah. This year I am planning to do a Utah show in June, Nationals in Pittsburgh, and possibly the USA’s in Las Vegas that same month.  All of these contests are a direct result of the advice I got from Justin and my willingness to be taught—despite the pain of change.

Bottom Line: If you continue to do the same thing over and over again, you cannot expect a different result.  There are times when we “MUST” do things differently in order to advance or to improve.  We have to have the guts to change based on us understanding that the change is for our good.

This is “OUR TIME!”  Be flexible while we adhere to our plans to succeed.  Being relentless does not mean being a victim of “hardening of the categories.”  Let’s do what is required to reach our goals. Thus, we will not feel “STUCK” or “BORED.”

Until next time!

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

Source: Warrior Focus, #16 in the Series: Calves

Introduction:

I always try to think of why I am doing what I am doing and then bring that reason into sharp focus as I proceed.  When I do Calves I must remember that this bilateral, small set of muscles below the knees also have the potential of getting the attention of the judges.  I focus on this single truth while I pound them into oblivion.  I do not use any other equipment to hit my CALVES.

Methodology of my CALF routine:

I am short so I have to step up onto the upper most rung of the stairs of the angled calf raise machine.  I then spend a little time stretching out my calves on each side — one at a time — to get them ready for work.

Next, I set the pin on the stack of weights at the lowest possible plate.  I do 12-15 reps.  I then move the pin one hole to the next higher plate and I repeat the process of 12-15 reps.  I keep moving the pin with each set of 12-15 until I get to about 220 – 240 lbs.  At  this top end weight I now do 7 sets of 12 reps.  After I have accomplished this — I am done!  Believe me when I tell you that my CALVES are now burning, tight, veiny, and shredded.  I have stuck to this routine, that I do twice per week, for the last 4 years.

Personal Assessment:

My CALVES are one of my best body parts.  It can be said that they are my “CALLING CARDS.”  They have gotten massive over this time and I am very proud of them.  My CALVES are the foundation upon which I have built my physique.  They get all my attention and I push them to be even bigger and more impressive.

This is not just another body part discussion.  To be great at anything, we must have the guts to do the hard stuff when it seems too hard to do.  This is the essence of body building.  Taking your body where it’s never been before.

“OUR Time” is now.  Let’s all push to accomplish more with whatever we have.  Our families and especially our wives and kids deserve to see excellence as an example from us.

Go do “CALVES”….. Until next time!

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

Just got back from the gym.  It was Lat & Back day and I’m very tired from the pounding I gave these muscles.  These muscles are the ones that give you the appearance of having wings under your arms and as they are developed the back widens out and thickens.  Here are a couple pictures to illustrate what I am talking about:

Notice the Lats peaking out from under the arms  along the upper chest.

Notice in the picture above the widening out of the back

I think this illustrates the muscles that were worked to exhaustion this morning.  Note that the muscles are fairly large and require a ton of calories and effort to make them grow.  Here is a little review of the workout that me and my Coach, Justin Dees has put together to attack my Lats & Back to expedite growth and definition.

Lat & Back Training

First Exercise:

1.)  I attach a rope to a high D-Ring.

2.)  Next I lean back with both ends of the rope in each hand.

3.)  Upon leaning back I pull the weights toward my upper chest and at the same time I arch my back to pull my lats back hard and to crunch my upper back muscles to the midline on the back. (Shoulder blades are pulled together acutely to the back’s midline)  I repeat this movement 12-15 times

Second Exercise:

1.)  Seated Rows are great for focusing effort on the Lats and back.  I do a slight variation on the standard Seated V-Bar Row which are the staple for this movement.

2.)  I attached straps to the D-Ring on the Seated Row machine.  I grab the handles and perform a low lat row.  At the top of the contraction I turn my hand slightly outward thus placing increased stress on my lats.  At the same time I arch my back to get a greater range of motion and a more powerful lat contraction.  After this I release the cable to the front to the bottom of the seated row.  I stay sitting straight up and open up the lats on both sides as completely as possible.  Then, I repeat the low cable seated row pull again. I do it for 12 reps and a for a total of 7 sets.  Each rep is done with strict form and as slow as possible

Third Exercise:

1.)  I like to do seated cable pull downs using soft straps. These require that I isolate my upper back and upper lats.

2.)  I sit up straight and grab the soft straps on both sides.  I pull down and arch my back so as to place maximum tension on my upper back and my upper lats.  I arch my back and avoid swinging.  Each rep causes maximum contraction in my back and lats.  I repeat this for 7 sets of 12 reps.

Fourth Exercise:

1.)  I love doing bent over Dumbbell Rows single hand at a time.  This allows me to focus on my lats on each side and it demands that I open up my lats on each side.

2.)  I place one hand on Dumbbell rack. I bent over at the waist and with my free hand I grab the dumbbell.  The dumbbell is held with arm fully extended and then drawn up to the hip and slightly higher.  I then lower the weight fully and then repeat the contraction by pulling up and past the hip.  I do this on both sides by doing 7 sets of 12 reps.

This is basically my lat and back routine.  However, there are many variations on this theme that can be employed.  The whole goal is to enlarge the lats and the back. It takes tons of focus and energy to do these exercises.  It is essential that we spend the time to build a great back because the judges will look at your build and will note your overall size. We dare not omit our lats and back.  Their development and size lends itself to our image of being gigantic.

This is just a cursory overview of my lat and back training however it opens the door to your imagination to what is possible to get these muscles as big as possible.  I consider the lats and back muscles to be the bedrock of size and daunting presence of a person who has taken the time to make them the centerpiece of their physique.

One of my bodybuilding heroes — Victor Martinez! Take special note of his back and lats

I encourage all of us who are bodybuilders or those that seek a larger physical frame to redouble the attack on the lats and back.  Learn all you can about biomechanics, supplementation, growth, nutrition, and rest to get these large muscles into the game.

Never give up!  Push yourself beyond your limits to gain what others who are less motivated want.  None of us want to be “just like everybody else.”  We want to be better!  We want to excel and exceed all expectations.  This is the basic tenet of athletic, academic, professional. military accomplishment.  Nothing can stop me or you unless we give in and “settle” for living a mediocre existence.  So don’t do it!

This is “OUR TIME!” Let’s not “die by playing in little games like most people do.”

I cannot wait for dawn—-The gym is waiting!

Until next time.

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

The Traps (Trapezius) Muscles are those muscles on top of your shoulders that extend from the neck to the outer shoulders on both sides.  Some people refer to them as the “monkey muscles” because they are most prominent when they are flexed and you are slightly bent forward.  In bodybuilding, it is imperative that these muscles receive a goodly amount of attention during training.  The traps widen your neck, your shoulders, and your upper chest and upper back.  So, let me urge you to work them to death when they are next up in the training schedule.

My traps were pretty under developed because I did not give them the work they needed to grow.  I ignored them because I concluded that they got enough work during standing presses, posterior delt work and during lat pulls and lat rows.  As a consequence, my shoulders (which are huge) dwarfed my traps and they were barely visible during relaxation and during posing.  As soon as I aligned myself with Justin Dees my coach, I went to work bombing my traps more than twice per week.  I did heavy dumbbell shrugs, moderate to heavy barbell shrugs on the Smith Machine behind my back.  My traps today are much larger and respectable.  They are no longer dwarfed by my shoulders.  They are  huge.

My regimen for working my traps is easy, but requires tons of concentration and effort.

My Trap Routine

1.)  Pick up dumbbells starting at around 40 lbs.  I do 12 strict shrugs
Next, I pick up 45 lbs. dumbbells and I do 12 strict shrugs
Then, I pick up 50 lbs. dumbbells and I do 12 strict shrugs
Summary, I continue ascending in weight by 5 lbs. increments until I reach a level that I can barely do 12 reps.  This is where I begin doing 7 sets of 12 reps

2.)  After I do the dumbbell shrugs as noted above I go to the Smith Machine. Using a 45 lbs. I add a 45 lbs. plate to each side of the Olympic Bar. I place my back against the bar which is at my waist.  Next I add as much weight that will allow me to do 7 sets of 12 reps — barely!

One of my greatest heroes……Victor Martinez……

Please note that these two basic exercises are the cornerstones for developing world class traps.  My favorite bodybuider is Victor Martinez.  I have his picture on my wall in my bedroom to remind me that “he has what he has” because of a solid and very hard work ethic.  He pushes his entire body to exhaustion during every work out.  Victor’s traps are phenomenal and I have committed myself to chasing him and his super  human physique.

If you want gigantic traps then doing the exercises correctly while being totally committed to the work out and the results that you seek.  I hereby commend you to the task at hand, — to have the larest traps anybody has seen.

Stay the course you guys……Traps are important but they are only a single muscle group.  Work them like there is no tomorrow and you will develop something very special in your physique.

Keep on Keeping On!

This is ‘OUR TIME” — Do the trap work and round out your physique. We are in the business of winning.  So, let’s get about the business of elevating our effort to a much higher level.

Until Next Time!

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

Let’s face it.  People instantly judge our physique, more often than not, by the size and definition of our ARMS.  I love to work my ARMS for this very reason.  As Justin Dees, my coach would say, “We bodybuilders must look like bodybuilders year round.”  It makes no sense to do tons of work to get ready for a contest and then backslide into a poor conditioned specimen of humanity.  The ARMS are great motivators to keep our bodies in good shape always.  I find that the work on my ARMS pays great dividends to my physique and my ego.  I would like to walk you through an ARM workout that I do and then I would encourage you to do it yourself.  Let me introduce one caveat.  Please be cognizant of the poundages you select.  Go slow and go light initially so as not to over challenge the muscles being worked that may end up being injured.  It’s imperative that you get the movements and the sequence correct first in order to begin increasing the resistance for each set.  The principles in this workout stay the same however.

If you have questions or difficulties, you can call me at 808-386-8724 or you can email me at dgraham@pacificmedicalassets.com and I’ll try to help.

I like to work my abs, traps, triceps, and biceps on my ARM days which falls on Thursdays each week.

Traps

I use dumbbells starting at 40 lbs. doing 12 reps of shrugs.  Then, I move the weight up to 45 lbs. and do 12 reps of shrugs. and I repeat this process up to 90-95 lbs.

Abs

I do 7 sets of 12-20 reps of flat bench leg roll ups.  For this exercise I lie flat on the bench with my butt on the very end of the bench.  I lie back and roll my extended legs up to the chest and then continue upward until my hips are off the bench and my feet and thighs are up over my head.  I repeat this 12-20 times.  Rest for a minute and repeate for a total of 7 sets of 12-20 reps.

Triceps

I first use the straight bar attached to a cable.  I do 12 reps and then move the weight up by 10 lbs.  I repeat this process until I can only do 10 reps in a set.  Then, this is where I begin my heavy workout by doing 7 sets of 12 reps at the highest possible weight.

I then switch to the rope.  I do the same workout with the rope as with the straight bar. Keeping in mind that I begin doing 7 sets of 12 reps at the highest possible weight.

I then continue with the rope by doing over the back triceps extensions with the rope. Again, I move the weight up by 10 lbs. until I can only do 10 reps.  At this weight I begin my workout of 7 sets of 12 reps.

Biceps

I then attach handles to the cables at the lowest point in the cage.  I then do two hand cable curls starting at around 15 lbs.  I move the weight up by 10 lbs. for each subsequent set until I can only do 10 reps.  At this point I begin my workout of 7 sets of 12 reps.

Biceps and Dumbbells

I then go to the dumbbell rack and select 15 lbs. dumbbells.  I do 12 Reps each hand of seated dumbbell curls.

I then do bent over dumbbell curls using 70 – 75 lbs.  I alternate arms doing 12 reps each side.

I then repeat the seated dumbbell curls regimen!

Continue this alternating back and forth of these two exercises to failure.

My ARMS have grown immensely in the last two years using this regimen.  I also, do not get injured during these workouts due to strict form in performing the movements.

For now, please know that working ARMS is vital to rounding out your entire physique. Never give up and keep pressing to get bigger and more defined.

I hope this little walk through my ARM regimen has helped.  Best of luck to all of you as you push yourselves toward excellence.

This is “OUR TIME” — Let’s not squander the time and personal drive that God has given us to be our best.

Until next time.

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

Jose Raymond, Olympian Champion

I was recently speaking privately with my coach, Justin Dees and we were discussing all that’s required to be a Champion in the sport of Bodybuilding.  Each of us floated some ideas but we quickly came back to one basic decision point that must be incorporated into our psyche and operationalized.  “We will do whatever it takes.”

Justin very adroitly pointed out that when a person says that he/she “will do whatever it takes” to become a champion he is skeptical.  The words are easily uttered but usually the person making the commitment really does not yet know what is required and how much of is going to be demanded of them.  So, Justin mumbled, “When somebody says they will do whatever it takes, he thinks, —- really?!”  Maybe they will, maybe they won’t.  Here are some of the things that a person has to take into consideration when setting their sights on being a Bodybuilding Champion.  These are not eliminators but they are considerations that must be accounted for as he/she progresses.

WHAT WILL IT TAKE?

1.)  A solid, wholehearted commitment to excel.  This must be thought through very carefully and a covenant with ourselves has to bee made.  It’s not simply a verbalized “vow” it’s a contract with ourselves to pursue a course of action leading to the top.

2.)  Planning is essential.  You do not take on a life changing goal without outlining  generally and specifically how you’re going to do it.  You have to take the long look and the short look and then reduce your plan of action to paper.

3.)  Action must begin immediately or the commitment will fade to the level of nothing but a good idea.  “Strike while the iron is hot.”  Start training in earnest.

4.)  Get a coach as early in the process as possible.  He has years of experience helping champions attain their full potential so don’t try to go it alone.  I tried to do it myself and fell short of where I wanted to be.  I now have a coach and will always have a coach.

5.)  Time Management.  Schedule your workouts carefully so as to give yourself uninterrupted time in the gym or so you don’t have to cut your workouts short.  When forging a new body you need 1-1.5 hours per day to “GET IT RIGHT.”

6.)  Diet.  My coach preaches that about 90% of successful bodybuilding happens outsie the gym. This includes a carefully constructed diet program to enhance muscle growth and health.  Work with your coach and do what he says.  This part of the equation is often neglected due to laziness.

7.)  Supplementation.  Work closely with your coach and a reputable Nutritionist.  The correct supplements fills in the areas of your diet that need support or to make your diet complete.  Some of the supplements actually enhance the speed and size of muscle growth. At first, I  thought this stuff was bogus but as fate would have it, I am now a solid proponent of dietary supplementation to include things like, Branched Chain Amino Acids, Protein Shakes, Glutamine, L-Arginine and others.  All of these are in place to help us get into our best shape and condition in the most efficient way.

9.)  Posing.  I thought I knew everything about posing.  Boy, was I wrong!  It is hard work and requires daily practice and attention to detail.  There is a large requirement  that you engage your coach for him to evaluate you periodically in the run up to  your contests.  It will come!  Work hard and be patient!

Bodybuilding is not “JUST A SPORT” rather it is a “LIFESTYLE.”  As my coach says, “If you are a bodybuilder, you ought to look like a bodybuilder all the time.”  Thus, details to keep yourself physically sharp must be adhered to or you will look like something else, but not a bodybuilder.  “I WILL DO WHATEVER IT TAKES” is to make a covenant with your mind and your body to “LIVE WHATEVER IT TAKES” not just “DO” whatever it takes.

“THIS IS OUR TIME!”  Turn today into a new start!  We only get one chance to attack our passions whatever they may be.  Don’t squander the opportunity God has give you to be the best!

Until next time.

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

If you are a maniac like yours truly, you will push yourself too hard, too often, and then with the determination of a Greek God you will repeat the process until there is a physical breakdown (injury), total core exhaustion, or psychological meltdown.  In any case the net results are very negative and counter productive.  Two considerations to anticipate and/or eliminate this total exhaustion phenomenon called “OVER TRAINING” come to mind.

First, “KNOW THYSELF”….. All of us instinctively knows when to slow down and try to get some extra rest.  So, we take our body’s advice and we slow down and we get that most needed extra rest.  We sleep in.  We stay home and read or take a nap or just plain down shift from our rigorous lifestyles and do nothing for a time.  When I train like a madman, I tend to ignore every possible signal that my body is in a state of being “OVER TRAINED” and I keep pushing. Eventually, my body simply cannot respond to the personal demands I place on it.  I, quite literally, cannot go to the gym that day.  I find myself sleeping in the middle of the day.  Eating more (and poorly) as my body takes over to replenish itself of rest and food.  It isn’t until the body is satisfied can I return to my “HERCULEAN” training schedule.  Moral of the story: Listen to your body and take steps to avoid a meltdown physically and mentally before it happens.  Space your workouts so that plenty of rest is gotten prior to the next training session.

Second, “TRUST YOUR BODY”….. When your body is telling you to slow down a bit…..do it!  It is a rare thing indeed that a body will not provide sufficient feedback to it’s owner so that he/she can adjust her training in such a way to defer “OVER TRAINING.”

Third, “OVER TRAINING WILL RESULT IN LOSS OF ALL THAT IS GAINED”….My coach, Justin Dees has preached that I, the maniac, who trained twice per day 6 days per week for three years, should give myself adequate rest for each body part trained so as to allow for muscle growth.  Of course, I tried to override his advice by not listening and my gains came by fits and starts.  I have always believed that you get back what you put into anything in the exact same proportions.  In other words, harder work, more frequent work, will give me bigger and faster gains.  WRONG!  In the last year, using Justin’s rules of engagement in all areas I gained over 40 lbs and 23 pounds of new lean muscle.  This is more change in one year than I ever got in 12 months in my entire life.

Summary:  Work hard!  Do not give up and never be satisfied.  However, give yourself that time to recover.  Take a long walk with your wife or girl friend or boy friend.  Get to know them and give that body a chance to rest and grow.  Fall desperately in love with the other aspects of your life during the times of rest.  By doing this you will move your training forward at a pace never before experienced.

This is “OUR TIME”…..Go for the gold but take time to capture the important “OTHER” things in your life too.

Until next  time.

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