Six Pack and Senior

I am a workaholic.  I love to train and thus my work ethic is “over-the-top.”  I perform a system for every body part that is designed to exhaust that particular muscle group slowly.  I start very low with my weight resistance and add minimal amounts of weight with each set. I keep  the number of reps per set in the neighborhood of 12-15.  I continue to push the resistance per set higher and higher until I reach a point where doing 12 reps is pretty hard and I’m barely able to do it.  This is where my workout begins.  I do 7 more sets of 12-15 reps and that part is “cooked.”  Then, I begin aother exercise for that same muscle and I do the same routine.  I then repeat it for exercise #3.  Sometimes I will do giant sets using 3-5 exercises but each time using the same philosophy of slow ascension to failure as discussed above.  It is called, “Make Haste Slowly.”  But, as Jose Raymond would say, “Keep at it!” This is day one and it’s a Shoulder Day.

On day two I select a completely different muscle group (Hamstrings, Calves, Abs) and I use the same rules of engagement to work the designated muscle or group of muscles to exhaustion.

Day three sees another muscle group (abs, Back, Lats, Posterior Delts, Traps).  Again, I use the same philosophy of slow ascension and heavy work at the peak for each exercise.

You get the idea.

Each day starting with Monday and ending on Saturday I train but I do a different muscle of focus for each daily session.  I use the Philosophy of “Make Haste Slowly” because I discovered that as I get older I am more prone to injury if I use too much weight for a given exercise too early in the workout.  Gone are the days of being a teenager when no matter what we did to our bodies it would recover quickly and completely.  So, over the last 5 years I have refined my workouts so that I eventually end up lifting as much weight as I would using the “teenage model” but I plug in the game of earning every increment as I ascend to that ultimate weight resistance.

I take great pride in handling big weights but I take even more pride in earning my way very slowly to that end point.  In doing so my way, I get tons more reps and sets in and I perform this exercise against mildly increasing resistance.  I have a rule of  thumb that says I will only raise the weight per set by no more than 5 lbs.  By doing it this way, the steady mild increases in weight force my muscles to adjust to the new resistance slowly.  It gives my muscles and tendons plenty of time to fill with blood and to be ready to lift the new weight. By doing it this way, I have had no major injuries related to my tendons, joints, or muscles in over 6 years.  But, I get to very heavy weights in my workout, “Slowly.”

I have also combined into this regimen of “Make Haste Slowly” my coaches’ admonition to do 7 sets of 12.  I just do it when I can barely do any more at my peak that I arrived at ever so slowly.  Somebody asked Muhamad Ali one time how many crunches he did.  He replied, “I do crunches until it hurts—–then I begin to work and count the crunches.”  Same principle slightly different mechanism.

Regarding Rest.  I am still tempted to get into the gym twice per day.  But, my coach Justin Dees really hammered me on this one.  He said if I keep pushing my muscles into a state of “over training” I would cancel out my muscle growth.  Everything I want to happen would, in fact, not happen.  Thus, we rotate the muscle groups to allow them to have time to rest, get replenished with glycogen, and grow.

Be sure to listen to your body.  It will often tell you whether you need to do more or less work on a given training day.  I’ve actually gotten to the gym and not gone in to work because I was “core tired” for whatever reason and I needed more rest.

Testimony:  I started weight training just to stay in shape.  I weighed 155 lbs.  I went up to as much as 210 lbs.  Since I’ve started competing I got into the competition as a Middle Weight weighing 173 lbs.  I then went up to 210 lbs again and I gained 23 lbs of new muscle.  I now compete as a Light Heavy Weight and today I weigh 193 lbs and my last body fat was 5% and my last competition in July 2015 I was at 2.4%.

All of these things are wonderful and it prepares us  to meet other great challenges as we apply the basic principle of “Make Haste Slowly,” rotate your body parts for training, and give yourself plenty of time to replenish and grow.

This is “OUR TIME” and anything is possible if we want it.  Planning and effort will usually be enough to get you where you want to go.  Remember!  I do Bodybuilding.  You may do something else.  But, the rules always stay the same.  Go for it!  Don’t look back!  Ignore Nay Sayers and those that would steal your dreams!  See you at the finish line!

Until Next Time!

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

We always have to keep our ultimate goals in front of us or anything we do will seem arbitrary and eventually we will conclude that they are note worth doing.  Aerobics, is one of those necessary activities that most Bodybuilders (and normal citizens) do not like to do.  It’s long, it’s boring, it is perceived as a waste of time and does not feed the ego.  At least when we are lifting weights I am totally aware of my swollen arms, shoulders, lats, back and legs.  But, with the performance of aerobics none of these things is very noticeable.  Thus, I am inclined to forget (very conveniently) to include aerobics in my regimen.  Recently, I saw something written that equated prepping for aerobics to passing through the various stages of grief outlined the book, “On Death and Dying” by Elizabeth Kubler Ross.  I laughed myself silly when I read this.

Aerobics is absolutely necessary to the Bodybuilder for various reasons:

1.)  Aerobics benefits cardiovascular health.  It Strengthens the heart and blood vessels through which our vital life force — blood — passes to deliver nutrient and oxygen rich blood to the entire body and transport all of the waste products produced by our bodies to the exterior of our bodies for disposal.

2.)  Aerobics improves overall fitness to our bodies allowing us to better perform daily tasks both mild and extreme.  It enables our bodies to engage in athletics and other very rigorous activities as we wish by increasing our conditioning to a point where enhanced sports activities is  possible and sought after.

3.)  Aerobics improves our internal organ capacity to work and do their designated tasks in support of our bodies.  The liver is much more efficient due to the increased blood flow sent to it.  The mind is much more alert.  The digestive system processes food at a much higher degree of efficiency.  The kidneys produce urine at a much higher rate keeping them open and flushed thus eliminating toxins that accumulate in the body during strenuous sessions of exertion.

4.)  Aerobics  as they interact in a more efficient way with the heart and blood.

5.)  For the Bodybuilder, Aerobics burns calories that otherwise would be stored as fat.  We train as hard as we can and then later we do Aerobics on the machine of our choosing to burn those extra calories that are on their way to our butt, guts, and legs.  Aerobics are particularly important the closer we get  to “Show Time.”

Here is a regimen that you may want to employ to aid your fat loss in your body as you approach a contest or are approaching your goal.  There is no “Magic Formula” so just see this regimen as one that works but can be modified to suit your goals along your timeline for  accomplishment.

Aerobic Regimen:

Start far enough out from your contest to allow your body to get into a rhythm of doing Aerobics and so that you can increase the intensity or duration to get the best results. Feel free to plug in a good book on Kindle or a movie via Netflix.  Music of your choosing also works

14 Weeks Out from Contest
Do Aerobics for 15 Minutes per day X 6 days per week

13 Weeks Out from Contest
Aerobics for 20 Minutes per day X 6 days per week

12 Weeks Out from Contest
Aerobics for 25 Minutes per day X 6 days per week
11 Weeks Out from Contest
Aerobics for 30 Minutes per day X 6 days per week

10 Weeks Out from Contest
Aerobics for 35 Minutes per day X 6 days per week

9 Weeks Out from Contest
Aerobics for 40 Minutes per day X 6 days per week

8 Weeks Out from Contest
Aerobics for 45 Minutes per day X 6 days per week

7 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week

6 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week

5 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week

4 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week

3 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
2 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week

1 Week Out from Contest
Aerobics for 50 Minutes x 2 per day until 3 days out from Contest—Then stop

Note that as you get closer to the contest the Aerobics sessions get longer  and then stabilize at 50 Minutes x 2 per day.  This regimen coupled with regular weight training, diet, supplements, and posing will greatly aid you in your quest to come to the stage as lean as possible.

Again, there is “No Magic Formula” but Aerobics is part of the overall plan to get Bodybuilders and anyone else who is seeking a lean frame to employ.

I hope you get a feel for the slow increase in the time spent doing Aerobics.  This gradual increase allows the body to adjust slowly to the increased time demand required to burn calories.

Never let Aerobics become an after thought  Make it part of the regular training routine.

This is “OUR TIME” so keep pressing no matter what the goals you set for yourself.

Until Next Time!

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

JOSE RAYMON, “THE BOSTON MASS”

Let’s try to get started on Bodybuilding priorities in some sort of rank order.  As my coach, Justin Dees pointed out during one of our sessions together, “This is a muscle game. It doesn’t matter how cut and shredded you are if you haven’t got any muscle.” So, there you have it!  Muscle mass building is where we start.  Here are some initial thoughts to get us started.

Muscle Mass (I highly recommend finding a trainer/coach to help you with this process)

1.)  You must first establish a “Starting Point.”  Get out a notebook, write down the date and time your first measurements were taken.  Weigh yourself.  Get a Body Fat % taken. Men, take some photos of yourself in gym shorts with no shirt on.  Women try a two piece bathing suit.  Repeat this process monthly for the first 6 months.  The first goal in gaining mass is to “set the bar”….i.e. How much do you want/need to gain over what period of time?

2.)  As a Physician Assistant for over 35 years and having managed very large weight management programs in the Air Force, I can assure you that “NUTRITION” is paramount.  So, I highly recommend that you find a fitness app and place it on your desktop and/or your phone. Determine how much weight you need to gain (or lose).  Set this as your goal. The app will allow you to set your ultimate goals.  Then, every morsel of food you take in needs to be recorded in the app for tracking reasons and accountability.

3.)  With constant guidance and in partnership with a respected coach, start weight training.  My personal mantra is the word, “RELENTLESS.”  I vow to never surrender and to always be in pursuit of the next set of goals in front of me.  Weight training is hard but necessary if you are to lay down the basic muscle mass required. So get motivation from wherever you can find it.  Start slow and be persistent.  Don’t give up.  The changes will happen as you are faithful to the task.

4.)  Three times per week in the beginning do about 30 minutes of  “AEROBIC” work on the machine of your choice.  I personally like the eliptical machine because it spares my knees, and allows me to either read a book on Kindle or watch weird movies on Netflix. Time goes much faster with a selected distraction.

5.)  Everybody wants to take the correct “SUPPLEMENTS” to help with muscle mass gains. In fact, most people believe that they cannot make gains without “SUPPLEMENTS.” Personally, I believe in “SUPPLEMENTATION” but it has to be placed in it’s proper perspective.  These are no more important than any of the other components of bodybuilding.  You have to eat right, train right, do the correct amount of aerobics, get proper rest, and use the correct “SUPPLEMENTS.”  This is another area that your coach HAS to be involved.  He/She are technical experts in selecting the best supplementation regimen for you to accomplish your goals.  Needless to say, not every “SUPPLEMENT” on the market is appropriate for you to use to gain the muscle mass you seek. Some are simply wrong. But “SUPPLEMENTATION” is essential.

Mass is the “FIRST GAME” for serious bodybuilders men or women.  Your coaches’ advice and guidance is absolutely essential — do NOT omit this wonderful person in your quest. If you need some help finding a good personal coach just let me know and I’ll help you find one in your area.

I will dig in a little deeper than this overview in the future so keep reading “Warrior Focus” as often as it comes out.  If you have questions that are urgent or related to anything I have written here, please feel free to contact me at, dgraham@pacificmedicalassets.com or maharg3@hotmail.com.  I will try to respond quickly.

Remember the Maxims:

1.)  Don’t Miss Workouts
2.)  Make haste slowly
3.)  Don’t talk during workouts
4.)  You own this gym and nobody works harder than you

BE RELENTLESS!

This is “OUR TIME”…..

Until next time!

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

Training like anything else that is worthy of our attention requires thought, planning, and execution.  We have to truly believe that this endeavor is what we want to embark on. This may take tons of upfront discussion with people of like mind mingled with some day dreaming and experimenting with various gyms and equipment.  Because bodybuilding is a total lifestyle change and commitment, the decision to engage in all that is required in the sport cannot be  frivolous.

Regarding “PLANNING” I would arrange my training around a 6 day per week regimen.  I will be going into depth on each exercise later but for now I will reveal the basic outline to be applied to a “six day per week training schedule” and her it is:

Monday:
Shoulders, Abs and Traps

Tuesday:
Hamstrings, Calves and Quad Extensions

Wednesday:
Back and Lats and Abs and Traps

Thursday:
Arms (Triceps and Biceps)

Friday:
Abs, Calves, Quads

Saturday:
Chest, Traps, Posterior Delts

Sunday:
Day of Rest

Note:  Each day of training also will be accompanied by 50 Minutes of Aerobics

Notice that there is a specific workout each day of training.  This specific attention to particular muscle group allows you to destroy them and then to let them rest until they roll up on the training calendar in the future.

Stick to the regimen.  Don’t try to do everything you think you need in a single session. Consistency each day will build a sound foundation of habits and progress that other muscle heads will envy.

Use this organizational outline for your workouts.  It’s easy to follow this outline and I will workout the particulars to share with you in the near future.  Just wanted you to have something to follow and around which you can organize your training schedule.

I will leave you with this for now.  Later, we will get into the actual selection of exercises for each training day.

This is “OUR” time and we need to use all tools at our disposal to be efficient in our personal quests to accomplish our personal goals.

Until next time.

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

Without going deep into the weeds, let’s talk nutrition and establish some basic principles that can/may apply to us all.

I am 3 months post contest(s) and I am still very lean.  My body fat % remains at 5% and my weight is starting to creep up just like I want it to.  I have to gain a total of 15 lbs. of new muscle over the next 9 months before I compete again in June 2016. As you have guessed, I will not only have to work very hard in the gym, take the best supplements that my coach can recommend, do the required amount of aerobics, practice posing, and stay highly motivated, but I have to take in the correct amount of food to make the gains needed.  This task, all by itself is daunting.  But, I am certain that my coach, Justin Dees will get me there so I can be the best “ME” on stage that night.

There is a new bit of wisdom that I learned last year as I prepped for the Nationals in Pittsburgh.  “When we are hungry the body is not demanding more calories. Rather, the body is demanding more nutrition.” This means that we must plug in our brains and our wills and select the food that is needed versus the food that is wanted. You guessed it!  As bodybuilders and for the most part, people in general, we need protein. Keeping our carbs down to reasonable (and counted) levels which disallows us to store the excess carb calories that we do not burn.  After we calculate the precise amounts of protein, carbs, and fats that each of us requires each day we then can select foods that have these nutrients. Eating these required foods is called “EATING CLEAN” and it is this clean eating that keeps us healthy, lean, and able to do most, if not all that we want to do on a daily basis. My coach says, “we have to put ROCKET FUEL into our bodies to get the best performance from our bodies.”  This ROCKET FUEL is the proper amount of protein, carbs, and fats.  So, selecting foods is an art unto itself.

To extend a couple of numbers as guides for you to apply are roughly as follows:

1.)  Protein:  You should take in approximately 2 Grams of Protein per pound of bodyweight daily.

2.)  Carbs: Roughly 1 Gram of Carbs per pound of bodyweight daily.

3.)  Fats: My guide is that I take in no more than 10-15% of my total caloric intake should be fats.

I will get into the particulars in a much deeper way in the future but these shoud help a bit for now.

Nutrition is a math based activity/discipline.  However, that math must be applied strategically to each individual and monitored closely to validate that the process is moving in the desired direction at regular intervals.

It is said that 90% of bodybuilding success is accomplished away from the gym and proper nutrition is one of the major pillars of effort that leads to success either in our persnal lives alone or on the stage where your physique is on display for thousands to see.

Recommendations:

1.)  Keep a food diary.  Write down all that you take in during a day.

2.)  Use the food diary entries to calculate the ratios of protein, carbs, and fats.  Be very mindful of the proper proportions and amounts required and make the necessry corrections.

3.)  Keep a daily record of your weight.  If you have a computer program that turns numbers into visuals on a chart, use it.  A visual representation of our numbers recorded is a helpful way to keep our progress ever before us.

4.)  Accountability:  Get a partner if one can be found.  Ask that person to hold you to the standard that is required to get you where you want to go.

5.)  Take pictures of yourself at the beginning and then monthly thereafter to document  your progress.  Carefully, document when each photo is taken.  Be sure to take the pictures in roughly the same position each time and try to wear similar clothes with each picture.

This is “OUR” time.  Let’s push on to greatness.

Until next time.

Douglas Graham, Lt Col, USAF, (ret)

This is the final “Maxim” regarding my training.  “Nobody Works Harder Than Me!” was, at first, a commitment that I made to myself early on in my training.  I decided that if I was going to put in this type of effort and time in the gym, I needed to know that nobody came close to out performing me or humiliating my work ethic.  Then, as I trained harder and harder, I realized that there were very few people who shared the gym with me who  were even coming close to pushing themselves to my level of exertion during workouts.  Thus was born this “Maxim”……and I am wedded to it’s demand and the results it provides. When you “Work Harder Than Anybody Else” you can expect some pretty marvelous and miraculous things to occur:

1.)  Very quietly, my “self awareness” begins to take hold.  I calibrate all that I do against others working out near me.  I notice whether they are doing it half way.  I try to understand what it means to  be the best there is. I monitor the amount of sweat I am producing.  My fatigue level is monitored carefully to be sure I am pushing myself higher and harder and longer with each set.

2.)  My “courage” to handle heavier weights for more reps.  In short, I am less concerned about injury than I am about lifting too much weight. I am becoming fearless.

3.)  Psychologically, I have determined to not look like everybody else — I want to look bigger, more defined, and better than anybody else.  I measure my succcess in this arena by making mental comparisons of my body with the best around me.  Some days I am a  “legend in my own mind” and other days I am not a legend.

4.)  As I turn up the steam on my workout I have an eye toward others to see if they like what they see.  Unsolicited compliments are the best kind. I feed off these like a main course meal.

5.)  Lastly, simple inspection of my physique and comparison of my body with other muscle heads training beside me.  If I find myself deficient then a brand new effort is born to correct my deficiencies.

Remember!  This gym is OUR house and we will always be the hardest working bodybuilder in the entire facility.  We owe it to ourselves to be the best we cn be ALWAYS.  These “Maxims” are put into place so I can be a better me at the next show.

Thiese days are “OUR TIME” and we dare not squnder them.

Hope these insights help.

Doug

Tell me what you think

When I  enter the gym or as I like to call it, the “Foundry” I instantly go into silent mode.  I put on my gear to include my mp3 player and ear buds.  When the music begins, my workout begins in earnest. I keep my eyes on the machine I am using, my hands, the mirror, or the weights I am engaging.  I keep up a pace that is rapid and ever more difficult.  This is work time and I do not let others take this time from me.  The effort required to complete a workout is astronomical and demands all of my attention from start to finish.  Thus, I do not talk during training for a variety of reasons.

“DON’T TALK IN THE GYM WHILE TRAINING”

If I am talking to other people during training

1.)  I am not concentrating and I am performing the exercises poorly

2.)  I am accomplishing nothing and I’m wasting my time

3.)  People are very innocently stealing my time

4.)  I am cheating myself out of valuable training time

5.)  My overall results will be compromised

Other people do not steal our training time maliciously.  Usually, they have a legitimate question or concern or just want some advice.  We, on the other hand, need to very politely explain that we are training and that we would be more than happy to talk to them or meet with them at any other time when I am not training.  We, as the “Captains of our own Fate” need to protect our workout time against the temptation to talk to others so as not to derail our own efforts.

Moral of the Story for all of us:  Unless we stake out our time to train and define it as “PRIVATE” people will, very innocently, steal that time from us.  This has no personal ramifications just a “MAXIM” that must be adhered to on our way to accomplishing our goals and greatness.

This is “OUR” time!

Keep our “Shoulders to the Wheel” and we will get there.

Let me know what you think.

Doug Graham

dgraham@pacificmedicalassets.com

All of us wants what we want yesterday.  I am here to tell you that having what we want will take time, persistence, and of course patience.  Gone are the days when we were 16, when our youth carried us from one victory to the next.  The body in those days seemed to be inexhaustible and our visions of accomplishment were many and diffuse.  As we age we have to tap the “wisdom” that a life lived has provided us. Thus, when we zero on our goals and objectives we have to “Make Haste Slowly” by purposefully down-shifting our rate progress to allow the body to keep up and to excel.

“MAKE HASTE SLOWLY”

1.)  When we hit the gym, we have to have a plan that focuses on a goal that is reachable on a time schedule of our construction.  We have to take into account such things as age, injuries, conditioning, and anticipated rate of progress.  Thus, we must allow our bodies to improve and grow based on that body’s ability to do so.

2.)  When we train it is my position that we make jumps in effort in small increments. Work Defined, in it’s simplest terms is Work = Force x Distance Moved.  So, we must have to continually challenge a given muscle group by “slowly” increasing the “Resistance” (weight) being used with a given exercise which in turn, increases the “Force” required to move that weight over the required Distance.  The muscle being worked will “slowly” adjust to the small adjust in weight in order to move it.

3.)  Massive increases in weight from set to set increases the risk of injury to the muscle itself or the tendons that support the muscles’ movement.  By going slowly, the muscle is given the opportunity to adjust to the increased resistance for the set at hand, thus minimizing the risk of injury.  In order to make a slow ascent in weight a person must be patient and allow extra time to get to your maximum weight that day.

4.)  No matter what, the bodybuilder is still responsible to drive his weights upward for greater muscle size and strength gains.  It is absolutely prudent to go slow and get to maximum poundages as the muscles are ready to handle them.

6.)  I have used this technique for the last several years with great success.  I have had fewer injuries.  I have gained over 40 lbs of new muscle.  I have done well on stage.  I plan to do even better this year.

Make Haste Slowly!  Your personal progress will be fixed in place with optimal health to the muscles.  Your stage presence will display a physique that is ready to win!  There is no doubt about it! Now, go and succeed…..

This is our Time!

Please provide feedback at this site or email me at, dgraham@pacificmedicalassets.com

Maxim #1:  “Consistency” — Don’t Miss Workouts

There is an old saying, “Don’t work harder, work smarter.”  This Maxim of training is closest to the truth contained in this old saying.  It is absolutely important to establish a habit and then project how that habit affects your progresss to your goal.  On simple inspection it makes sense that the more you do something the better you get at performing that thing.  This fact is the backbone of “CONSISTENCY.”

1.)  “Consistency” (not missing workouts) is the cornerstone of building a sound habit for the following reasons:

1.) If we decide to not stick to a schedule or to be irregular in our workouts we are only cheating ourselves and the habit crumbles into a “hit and miss” world.

2.)  By missing workouts we also transmit a very strong message to ourselves and others that we are not very committed to the overall project of self-development and excellence.

3.)  By being “CONSISTENT” we discipline our bodies and minds to be there when we say we’ll be there.  It enhances our personal integrity and honesty.

4.)  Our “CONSISTENCY” helps defeat our natural propensity to laziness.  It also challenges others who are watching us to also be “CONSISTENT” and in my experience they will get better because of my example.

5.)  Our “CONSISTENCY” will allow us to measure results more accurately.  Areas such as Body Weight, Body Fat, Lean Muscle Gain, Overall Body Measurements.

6.)  Another solid advantage to “CONSISTENCY” that involves a 6 day per week regimen is that we can measure or compare ourselves against other people training less often.  Simple math shows us that if we train 6 times per week X 52 weeks we are in the gym for 312 days as compared to a person who is in the gym 3 times per week x 52 weeks and is in the gym 156 days in a year.  This comparison all by itself will demonstrate the massive gains we make at 312 days per year versus the person who trains only 3 days per week or 156 days per year.

Moral of the story: Frequent, “CONSISTENT” training will discipline your life, help you out perform those with lesser regimens or those with irregular work habits and will get you to your ultimate goal faster and more complete.

This is “OUR” Time!

Tell me what you think.  Write to me at my email below.

dgraham@pacificmedicalassets.com

We all live by parameters and rules. We willingly or unwillingly abide by them because we know that to do so will lead us and guide us to our ultimate goal. When we are unmotivated, confused, distracted, or are feeling antagonism to our task, we “will” remember the maxims. The simple recounting of our goals and and the basic principles we set up to get there is all it takes to keep us going.

WARRIOR FOCUS — Daily Training

1.)  Consistency — Never Miss Workouts.  If I am going to be good at anything, I have to be about the business of doing, learning, and improving at regular intervals.

2.)  Climb Slowly — Another way to say this (and my favorite) is, “Make Haste Slowly.” In other words, keep pressing forward. Keep progress ever before your minds’ eye, but all of our improvements must be small and/or certainly within our abilities. We have to know when we are ready to move our efforts up with minimal risk. Impatience is our nemesis.

3.)  Closed Mouthed Training — It is my personal “Maxim” to not talk to anybody (generally speaking) during my workouts. Time committed to training in order to forge a new and improved body needs to be used wisely. Remember! Our lives are precious and requires most our time to be allocated to the other important items related to home, family, work, church etc. Thus, we must be efficient during our workouts.  Also, people will “take” and will not give. They don’t “take” our time maliciously, but they do it innocently. Therefore, it is our responsibility to eliminate or minimize talking during our training time.

4.).  Consummate Effort — I own this house! This is MY house! Nobody works harder than I do. This is my attitude and this attitude transforms my training into maximal effort. If I look around the gym and I notice somebody else putting out greater energy in their training then I turn up my pace and effort. Nobody beats me.

These are my personal “Maxims” and If you too follow them you “WILL” progress. Give them a place in your  own “Rules” and let me know what you think and how they work.

Doug Graham

email: dgraham@pacificmedicalassets.com