30 June 2014 — Four Maxims for Training

by Doug Graham, posted in General

Well, in order to accomplish anything in life you have to first get a “belly full of WANT TO.”  Simply put.  It means that YOU have decided that it is worth it!  That’s what happened when I decided to give bodybuilding at this “SENIOR” stage of my life, a GO.  The decision was not taken lightly for a myriad of reasons that I will not bore you with in this limited space.

Once the Commitment was made, I next set the “VECTOR”…. I circled a date for a local contest on my calendar—the dye was cast!

Next, I set up a few rules of training that have served me well and it’s these rules that I regard as “Training Maxims” that guide me and keep me disciplined with every workout:

1.)  Do not miss workouts — I have trained twice per day for over 4 years.  Missing a workout only occurs when I have another conflicting appointment, I’m sick, I’m injured, or I’m simply exhausted.  I do not necessarily advocate two a day workouts for everybody, that’s my curse that will be remedied tomorrow when I meet with some new trainers.  Whenever you establish a workout to be done, — BE  THERE!

2.)  Do not talk during training — It wastes time and you lose your concentration.  God, only gives us “X” amount of time and we best be about our business.  Put on a headset and stay focused and keep moving.  You can talk about you and your “Legend in Your Own Mind” stuff after the workout.

3.)  Make haste slowly — This is a little hard to explain, but here it goes. — Never throw large amounts of weight onto the barbells, dumbbells, machines etc.  Start low and add small amounts of weight to each set, grind out the reps for that set.  Add, again, a small amount of weight and keep going.  Repeat this until you have maxed out.  It’s not how much I lift — it’s  where I peak when I finally am exhausted.  This method establishes endurance, enhanced calorie burn, and increasing strength again “small amounts of increasing resistance.

4.)  Nobody works harder in this gym than I do — This is an attitude that can become a reality.  The attitude says, “This is my gym!”  Nobody works hard than I do.  If there is somebody else working harder than I need to make an adjustment.

These are my 4 Training Maxims.  They keep me focused while I train….There is plenty of time for “self adjulation” and BS after you work out.  While in the gym give these ideas a chance to become part of you.  They are the things that keep me pressing ahead during my training time.  Image

Another Favorite Quote:  “I am very hard on myself when I train so I can be even more hard on my opponents” — Dan Gable, Wrestling Legend (Iowa State University and Olympic Gold Medalist) and Coach, University of Iowa 

Douglas E. Graham

29 June 2014 — Don’t Hold Back!

by Doug Graham, posted in General

Got up (again) a little later than normal around 07:40 AM.  Did the morning stuff and headed for the gym.  By 0830 AM I was deep into my workout of Heavy Dumbbell Pullovers, Heavy DB Shrugs, and Heavy Barbell Shrugs.  I won’t explain the regimen but know that I did 90 Sets of 12 Reps.  Stopped, and went home.

Ate some eggs, Blueberries, and Oatmeal.  Church, next.  Had some fantastic speakers.  However, the simple message that came through that seemed to speak to our efforts as people and our supreme focus on our callings came from 2 Samuel 11 when David screwed up with Bathsheba.  We all know the story and the ramifications and how he essentially was tagged with violence for the rest of his life.  Bottom Line for all of us (and let me insert that I am a criminal of the highest order forgiven only by God) we must stay focused on the true passions that we possess and that we pursue.  I believe in “Asymmetrical Living” — which, simply means that all that we have needs to be unleashed on accomplishing the things we set out to do. I am not a “ying and yang” sort of guy.  ImageA great quote from a movie that I recently saw that was put out by “Young Life” says, “Nothing great was ever accomplished by holding back.”

Let me cease with this rambling and encourage each of you to, “not hold back.”  Define your passion (kids, family, cars, sports, religion, money) and go for it!  This is our time.  Until tomorrow….Douglas E. Graham

28 June 2014 — 7 Days Post Contest — “A Day of Permissive Decadence”

by Doug Graham, posted in General
We always want more time to do simple things.
We always want more time to do simple things.

As we considered getting up this morning and stepping solidly onto our “VECTOR” my wife and I decided against the early arising (it’s Saturday, afterall), turned over, and went back to sleep.  We made it to the gym @ 0800.  Christine took on the eliptical machine for 6 miles while I pounded my abs with 400 crunches on an acute incline board.  My quads with multiple ascending leg extensions.  Calves with ascending each set by 10 lbs doing sets of 12-20 —-Then I began my workout doing benches, long rows, and v Bar Close Grip Chin ups.

We then packed our small gas grill, cooler, and a sack of diet soft drinks and off we went to a local park to grill chicken thighs, eat salad, munch on some high calorie chips etc.  We then fell asleep on a blanket, belly up for about an hour, awakened only by the invasion of ants who tried to eat us alive.  What a glorious nap!  After sitting at the picnic table talking for about 20 minutes, we packed our stuff and drove to Park City, Utah and witnessed a team competition of a long distance relay that was winding up.  Oh yeah!  We ate those chips and soft drinks like there was no tomorrow.  Lastly, we stopped at an “IKEA” to pick up some sheets for our guest bedroom.  No more junk food was had the remainder of the day…But, our sanity had been restored and our intimacy as a couple had “tuned up” a bit.  It was one of the best days together we had had in awhile.

Moral to “A Day of Decadence” —- In order to win at anything you have to “plan” a time to rest and return to the land of the living. Besides, the people who love you want a big piece of you.  Give it to them enthusiastically.  This is a maxim I have learned far too late in life.

—Douglas E. Graham

27 June 2014 — Trying to Stay on Track!

by Doug Graham, posted in General

The most difficult thing we do in life is get up every morning and try to stay on the “VECTOR” that God has placed us on.  A Vector is a straight line between where we are and where we are going.  It has an origin, a destination and speed and a host of other properties that a mathematician can attest to.  Despite all the distractions, diversions, and very legitimate obstacles,Image we must arise, get our bearings, prepare for the day and “find the place on our VECTOR to continue.”  Nobody can make this trek for us.

This reality was apparent this morning.  I awake at 05:00 AM and begin the process of rationalizing why I should continue to lay in bed a little longer.  Eventually, I place one foot on the floor and then the other. With a very foggy mind (and at the urging of my wife) I begin to plan my training for that morning. I replay the reasons why I do what I do.  I pull up an image of myself on stage giving it all I’ve got. Then, the juices begin to flow.  By 0:530 AM I am eating some oatmeal and blueberries.  05:45 AM I’m out the door headed for the local Gold’s Gym.  Training is brutal with my eye on the prize.

I illustrate this process to remind all of us that we are all on a quest to be as good as we can be and to finish strong.  We are in the twilight of our years and it’s our time.  To think of all of you and the indelibly imprinted memories that I carry with me always, I think of the words from the song “The Last Farewell” by Roger Whitaker, “I have loved you dearly! More dearly than the spoken word can tell.”  See some of you soon in July.  Train hard for the trip along your own VECTOR to the destination that you have been directed to.  Douglas E. Graham

26 June 2014 — Pushing Ahead

by Doug Graham, posted in General

Just finished training my abs, quads, calves, triceps.  Trying to push things to next level this week as I prepare to submit myself to new coach.  Surely, my training will be reduced to once per day.  Goals now are to push my weight to 195 lbs to compete as a Light Heavy Weight.  Next is to push on to acquiring my “Pro Card” and finally, to win a National Championship.  New coach feels very strongly that we can accomplish these goals. 

Feel pretty good today.  Reducing my calories a bit to be sure my weight does not explode upward due to the intake of “dirty” food.  I’ve been pretty good eating “clean” since contest and I have only gained about 3 lbs since 21 June  2014.

Christine, too is thinking seriously about raising her bar over the next year.  Quite frankly, she is doing great so far on her own but with some real guidance from a pro she would morph into a super model.  She is magnificent and I love her dearly.  Lots to do.  Maybe I will add more later as this day unfolds.  Personal Assertion: “Nothing is free!”

Douglas E. GrahamImage

25 June 2014 — 4 Days Post Contest

by Doug Graham, posted in General

Doug 23 june 14 front chestHad great meeting last night with advisors and coaches.  Will focus on 12 weeks of intensive training to pack on the muscle and size I will need for the next level of competition.  Lots to think about and do.  Christine is totally on board and supportive.  She waited patiently in the car while I met with the “brains” of my ascent. Afterward, we went for Frozen Yogurt and enjoyed some time together which is a bit of a rarity these days due to the level of stress that has inserted itself with this massive effort.  I could not do any of this without Christine’s blessing and being at my side. I figure, based on my conversations with multiple trainers, colleagues, and judges, that my quest for the national stage will take about a year of intense training and focus.  Along the way I will probably get a chance at a couple of lesser shows to prepare.  Let the journey begin!

I cannot help but add one of my favorite quotes of all time: ” Winning?!!  Hell, everybody wants to win!  But, winning belongs to him who “PREPARES” to win. —– Paul “Bear” Bryant, Hall of Fame Football Coach, University of Alabama

Until tomorrow!

Doug

23 June 2014, 2 Days Post Contest

by Doug Graham, posted in General

I will eventually learn how to find and upload Photos.  I know it’s insane, but I have spent zero time away from the gym like I promised myself prior to the contest.  I was so uncomfortable and hungry and thirsty that I swore I would eat my way to sleep and start over agin when I awoke.  I also promised myself that I would “eat clean” after the contest rather than stuff myself with all that I craved….which I have done and I feel great because of that decision.  I just ate more but not dramatically more.  Getting back to work immediately is sort of a panacea psychologically.  I get to bang away at my routines and I get to see my gym rat friends again.  Always a good thing.  Christine trains right alongside me so having my precious princess close by as well makes the effort at Golds Gym much easier.

I took some great photos in the backyard last night 2 days post contest. Still hard, vascular, thick, and defined.  Focus now is on getting pro trainer into place and setting my course.  Begins today in earnest and this evening.  This is between doing “money work”.

Another big thank you to my friends at “Twin Lab” who are always in the gym early in the morning when I arrive.  What a faithful crew. Another great Thanks to my wife, Christine who was instrumental technically and in providing the motivation for this blog. She is always at my side and thinking out ahead of everything.  What a woman!

To the gym in an hour. Work and Eat. Back to gym this afternoon. Work and Eat. Planning Session this afternoon

22 June 2014 (One Day Post Contest

by Doug Graham, posted in General

Spending today exhausted and hungry all the time.  Had a good breakfast with Granola, Oatmeal, Yogurt and 4 whole eggs with Blackberry Tea…..Then, back to bed for a couple hours.  Church and I could not keep my eyes open during the main meeting.  Went to local Village Inn and am now eating again with Oatmeal, Granola, Egg Whites, Yuppy (Oat Bran) Pancakes — of course Diet Coke.  

Beginning to think about next contest and how I have to  prepare….Tons of great feedback from colleagues and Pros alike.  Now, I have to set the bar higher and focus on the Nationals….Will do another National Qualifer probably in Loveland, Colorado just outside of Denver mid August 2014….It’s called the “Warrior Classic”….. Was encouraged (directed) by the judges to go directly to the National Championships in Pittsburgh.  

More later as more is discovered and decisions are made.  Thank all of you for your support and interest in a journey that I didn’t plan but has turned into a quest.

Doug

22 June 2014 Post Contest

by Doug Graham, posted in General

Well, it’s 4:30 AM and, as usual I cannot sleep despite being exhausted. Regarding the Contest, I was respectable, I held my own against competitors 1/2 my age in both categories.  Moved up…each category had 8 participants and I finished 5th in both divisions.  Got tons of great feedback from the competitors and coaches. I believe (bias) that I was higher and better than 5th in both divisions by a long shot.

Afterward, Christine and I went to eat at a local food place.  Ate lots of good food.  Did not eat junk. Then home to bed. I have tons of work to do to improve and move up.  Tentatively, will focus on a contest in Loveland, Colorado mid-August 2014.  I will attack the National Masters Championships in the fall in Pittsburgh, PA.

I will be hiring a world class trainer soon.  I have soloed long enough and I have done well, but it’s time to roll in the Architects.

Time to eat again now.

Will train this morning at Planet Fitness before Church —- Chest and back

Thanks for all the great support I got from my family, colleagues, and friends at all levels.

Doug