Six Pack and Senior

To describe the transition from things that have brought me this far to things that will take me even further must be explained to you as “Awkward and Hard.” Let me talk more about these words that I have chosen as illustrative of this process.

Awkward, simply means that I am doing things to train my body that I have either never done before or that I have done very few times in the past. The stress on my muscles is different and my mind screams at me to stop and go back to exercises that I am more familiar with. I imagine that the pain in the chosen muscle being trained with the new exercise is greater than it should be and is totally intolerable. Again, my mind tells me to stop and reach for familiar techniques. The movement, machine, or technique that is being introduced to me is foreign and I hate it! My arms, or legs, or my abdomen quiver with each rep. To top things off, the whole “New” thing feels like it should not be done this way (as I was instructed by my Coach). God, please let me return to my old (unsuccessful) ways. But alas! My Coach (assigned by God himself) over rules my desire to retreat. The pounding continues and the discomfort and sweat are my companions.

Hard, is self-explanatory. With each new torture device comes the demand from the Coach that I keep pushing despite the pain and awkwardness of the new regimen. Often, my Coach will say to me when I think I can go no further, “give me 4 more reps—I got you!” He will then grab or guide the bar or the handle or the arm upward and tell me to, “fight it all the way down.”

I told him today during my Hamstring and Calf workout that I felt like a lineman who played for the Green Bay Packers under Vince Lombardi. Often, the Packers would run the same play over and over again, far into the evening causing the stadium lights to be turned on. Lombardi, would say through his megaphone, “Run it again!” Lo and behold, they would run it again, and again, and again, until they go it right in their Coaches’ eyes. My Coach must be pleased with me or he will not send me onto that stage carrying his mantel on my shoulders.

We had a very good dialogue going today during my workout. At one point, I asked him if he still believed that I could do well. He said to me, “First we are going to put that weight on you. Then, we are going to go out and kick some butt.” Suddenly, “Awkward and Hard” were irrelevant terms. My Maestro’s words lit up the horizon. They energized me with a “can do” attitude.

Also, when Coach explained that it is absolutely necessary to retrain my muscles to do other things. Each new, “Awkward and Hard” exercise increases my capacity to grow and to get stronger. There is no other way.

Final thoughts: In order to go where we have never been before, we have to do that which is at first, “Awkward and Hard.” This process will give way to the embracing of all things new that propel us along our way. We must not be afraid or resentful of those things that stretch us to be better and that will take us to the next level.

Lastly, sometimes as we labor at doing the very hardest of tasks to get to where we want to go, somebody will give us just the right words of encouragement to lighten our load and bring our ultimate goal into sharp focus. Pray, for a friend, colleague, family member, or “Coach” to give you that kind word and vote of confidence. Sometimes, these magnificent words will be all that keeps us going in the face of trials, injuries, illness, and a myriad of other distractions.

May your new things that are “Awkward and Hard” be the motivators that will take you to YOUR objective. Only you know what is “Awkward and Hard” that you need to handle to move to the next level on your own quest.

Now, kick the door down and do your job! This is your life my dear friends.

This is our time.

Douglas E. Graham

Christine and I worked closely together this morning starting at 5:30 AM at Golds Gym. Coach has given me/us new abdominal and leg training exercises. Our effort at first was awkward and unsatisfying, but by the time we finished the abs we felt like “old hands” at them. Then, we moved on to our leg workout and trust me! We both have pains in our thighs that we have not experienced in a long, long, long time.

You see, we work very hard and we have gotten some phenomenal results. However, in order to break the cycle of comfort and to move up to the next level, we have to be adaptable and willing to try new things —- even if they hurt. We have committed

ourselves to do what’s necessary to change what’s comfortable, adjust our expectations over the short term, raise our vision to the reward that’s over the horizon. Coach has nudged us in a new direction that he is confident will take us to our goals. Now, each workout, each meal, each new supplement, each new night of sleep is arranged with the ultimate goal in mind. To repeat what Stephen Covey said, “Begin with the goal in mind.” You must understand that we have never forgotten the goal. What’s different is our willingness to trust the Coach and his “Plan” to get us to the goal. For the first time since my high school days, I am totally surrendered to the will of the Coach without question….I’m all in!

So it is for all of us! We can truly like what we are doing but if we do not see the end point we are just spinning our wheels. The goals we set and the “Plan” we adopt must be trusted and our entire being must be thrown into the execution of the “Plan.” Nothing else will do.

As I’ve said before. My bodybuilding is my world within which I will win. You may have other goals that are worthy of your highest attention, e.g. Family relationships, money, adventure, some other sports endeavor, cars, pets, or kids. Each of these has goals that belong only to our own hearts. They are worth of every bit of effort. Attaining the goal may have many different approaches. Think about it and select the one methodology or modality that will get you there. Never give up! Adapt and Press on! You will get there and you will be the richer for having made the journey.

I look forward to seeing many of you at the Reunion this month in Mason City, Iowa. Christine and I want to “raise the roof.”

Douglas E. Graham

Let me just invoke an old memory from my days of playing football at Mason City High School. During the first week (no pads) in the middle of August we would do two workouts per day. Tons of drills, running, review of our offense and defense that we will use during the season. Usually, our practices were well-organized, efficient, and ended precisely at 90 Minutes. We hit the showers and then we limped home. By the time we got to the third day of twice per day practices I, personally, was so sore over every square inch of my body that I barely could get out of bed. But, after several minutes of arguing with my mind and my body I would arise, like Lazarus from the grave, and make my way to the bathroom and then to the kitchen for food. Each step I took in the direction of Roosevelt Stadium got easier. I just would not let the pain defeat me. I wanted to play football come hell or high water!!!

Same is true today about bodybuilding. There are days when the pain is too great and my body too tired to train. But, today I go through the same process to get going. Eventually, I am on my way and I will not let the pain defeat me. I want to win a national bodybuilding title come hell or high water!!

This is day three and the effort is huge. I am committed. My wife is in my corner. My coach is fully vested in my success and for this I am eternally grateful. Each day will present it’s own set of challenges but each day of training by unleashing all of my “carnal aggression” on the weights I will progress.

The dye is cast and pain is a part of the process. I will not let pain defeat me!

When we find that passion that pushes us forward to an achievement, the pain cannot be allowed to defeat us.

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”

Pablo Picasso

Get a belly full of want to

Make a plan to accomplish your goals

Believe in the goal with all your heart

Attack the plan with all your heart

There is no other way to your goal….embrace the pain and make it work for you!

 

Today it began! First workout for my 12 week run with my new coach. Today, Anterior & Posterior Shoulders, Abs, & Traps. Tried very hard to learn the proper movements and strict form and also push for a good workout. Did not finish this morning and had to go back to the gym this afternoon to finish Posterior Shoulders and Traps. Now, very tired. Tomorrow, will do Calves & Hamstrings. I am stoked at the challenge. I need to get a tighter reign on my diet in order to gain weight to 198 lbs. Also, need to purchase the supplements that Justin has recommended. Will work on this in a few minutes.

I can feel myself getting thicker with increasing amounts of food (though it’s the same food I ate before last two contests). I have to watch out for too much oatmeal which is my primary source of carbs. Need about 360 Grams of Protein each day.

When I had my first evaluation with my coach I weighed 181 lbs. and my body fat % had risen from 5.7% at the time of the contest 21 June 2014 to 7.5% then. My weigh in weight on 21 June 2014 was 173.2 lbs.

Coaches Comments at first meeting:
-You have crazy potential
-If you were able to go watch the National Masters Contest in Pittsburgh, PA this month you would see that you can and will do some serious damage when I compete
-I have great calves
-We need to work on tightening my abdomen by making it smaller and by making my chest, lats, and shoulders alot bigger.
-I told Coach that I wanted to win the National Masters Contest in July 2015
-I also told him that I would like to get my Pro Card at the same time
-Additionally, I asked Coach if I could compete at around 190 lbs. Coach came back and said we were going to bring me in at 198 1/4 lbs. Cut, massive, dry, vascular, and thick.

I am so pumped I cannot sit still. Despite tons of work to do, I am greatly anticipating the challenge and the adventure. I am ready! When they call my name to go on stage I’m going to stomp on the edge and the entire stage will tilt! I’m coming for you!

Coach has tagged my effort for the National Masters as, “Operation Pro Card”

This is my time and by extension, this is your time as well. Let’s push ourselves to achieve greatness as the sun goes down on our lives that have been lived well. Let’s never forget one another as each of us climbs toward championship status in our areas of selected effort.

I cannot wait to see my old classmates from Mason City High School, Class of 1969. It’s been way too long since we have spoken to each other face-to-face. We oldsters are going to raise the roof. Let it start tomorrow!

Douglas E. Graham

It’s official! My coach texted me a couple hour ago stating that he would get my training program over to me tonight. The implementation of this training program begins tomorrow @ 3:30 PM and for the next week I will be under the direct tutelage of my coach. Then, for the next 90 days the slicing & dicing & refinement of my physique gets underway.

I am a two workout per day sort of guy. I have already been told that this will not be allowed. My workouts will be the application of total carnal aggression on the selected muscle group for the day. Then, it will be 7 days before I get back to that muscle group to allow it to recover and grow. Believe me, I am already chafing at the reins that have been placed on me. I know it’s correct but old habits die hard and dumping the two per day workout regimen is no different.

My goals for the coming year:

-Qualify for the Nationals in the Open Division as a Light Heavy Weight
-Increase my weight to 198 lbs.
-Win the National Masters Bodybuilding Championships in July 2015
-Pick up my Pro Card
-Be the best I can be at each contest

This year is going to be fantastic year!

It all starts tomorrow. My “VECTOR” is set. My engine is revving. My wife is here beside me.

Let the games begin!

Stay tuned!

Doug

Today there was NO training. We delivered our daughter to Heber, Utah where she and her little family joined her husband’s extended family to ride the “HEBER CREEPER”. This is an old train that takes tourists on a relatively slow excursion through the mountainous countryside just below Park City by about 15 miles.

Next, we dashed back into Provo, Utah where we watched the annual 4th of July Parade on University Avenue just down from Brigham Young University. Here, my wife caught up with her old College Roommate and her family. So, they talked while I cooked in the sun and played with my cell phone. They reconnected rather easily.

After the parade we came home for a couple of hours. We cooked Granola, ate more than we should have, took a very nice nap, took a shower upon arising around 2:15 PM.

At 3:45 PM we picked up Christine’s mother’s 90 year old boy friend, and took them with us to Matt King’s house where his son Ben King had organized a BBQ for the family. Once again, we ate more than we should have and then we returned Christine’s mother and her boy friend Max to their nursing home as soon as the BBQ began to flicker.

We then went out to do some errands, more propane, and grocery items, and a wedding congratulations card for a couple who are to be married tomorrow.

In order to “grow” as a bodybuilder you have to work fiercely hard and then rest. Today’s activity did not include training because I work way too hard and I compromise my size. Learning to do what’s expected of you is harder than going it alone.

A time to be human is not a failure or curse. In fact, it has been a marvelous time to reconnect with my wife, rejuvenate my energy cells, and most of all get ready to start my quest to capture a national title.

My belly is “full of want to” and I’m ready to go. If you and I take time to be human we will come out of these down times with a chip on our shoulders and a conquest to execute.

This is our time! Train, Rest, Train, Rest,……Win!!!

Let the games begin, once we have given ourselves permission to give it all we got because what we got is all we have, Build in regular intervals of Rest to love your wife and your family. The rest is up to God!

Douglas E. Graham

Tomorrow we celebrate, not just the 4th of July but the Declaration of Independence. This little country of Patriots 238 years ago said, No! to the tyrannical government and the King of England. Our Declaration does NOT guarantee happiness. It guarantees that our citizens will be free to PURSUE happiness among other things.

Life and the Declaration of Independence cannot guarantee outcomes nor should it even try. But, in this great country we can go after the things that burn in our heart to possess or pursue. As our country “threw down the gauntlet” between itself and England, we as individuals now have the right to also throw down our own personal gauntlets to pursue the passions that drive us and that enhance our lives.

After meeting with my new coach yesterday it became obvious that this pursuit of excellence (like anything worth having in life) will cost me everything. It will cost me my time, my physical labor, my money, my ego, my freedom of choice regarding diet options, and most painful will be the opportunities to spend priceless time with my wife Christine.

But, like the Patriots who decided that living free was worth the struggle and the ultimate sacrifices, we too will have to “throw down the gauntlet” against anyone and anything that would keep us from pursuing our passions.

Howard Hendricks, Past President of Dallas Theological Seminary once said, “You have to learn to say no. In order to say yes to something you have to say no to something else. In fact, you ought to say no to something everyday—-Just to stay in practice.”

I and all of you have and will “throw down the gauntlet” against`all obstacles that stand in the way of attaining our goals, dreams, passions, or hopes. We must say no to giving up. :Throwing Down the Gauntlet” is the ONLY way forward. This is our time! We had best be about our Father’s business.

Douglas E. Graham

Today is the first day of July and it is my little sister’s birthday.  Our family used to be loaded with “we  the kids” but not so anymore.  “We the kids” are now aging gracefully

and whole new chapters to our lives are being written.

Tomorrow marks a new beginning as I meet with a new coach.  I am very excited and I have new and higher goals established for the next year.

1.)  Beginning tomorrow, I will no longer be going it alone.

2.)  I will submit my will to another human being to help me accomplish my goals

3.)  A brand new set of training skills and regimens will be imposed on me for my good

4.)  The bar has been set even higher

5.)  My personal “VECTOR” will change

6.)  I will no longer train twice per day — The new Sheriff demands obedience to his whip and that I “bend the knee” as a partner in this effort

7.)  Like Steven Covey said, “Begin with the end in mind”

As is often the case, New Beginnings are the things dreams and hopes and plans are made of.

These items are mine and mine alone.  We all must understand that each new activity or challenge is a “New Beginning.”  If you analyze the thing that is a new and challenging and take it apart.  You will find that each component will have a “New Beginning”.

In the latter days of our lives, we must keep looking for new things that will help us to help others stay alive longer and in as good health as possible.  Don’t just get up and move.  Get up and live!”  Get a “New Beginning!”