Do you have what it takes to be a great bodybuilder?

Another way of asking that question is:

Do you have what it takes to be a success at anything in life?

Because we both know, deep down, that the answer is the same. The question could also be:

Do you have what it takes to be a great fly fisherman? or great cook? or great artist?

So let's re-phrase the question:

Do you possess the qualities required for success? Let's find out what they are. I did some research and found the following qualities that are required for success in most endeavours.

Goal setting.

Ambition and drive.

Unstoppable determination.

Disciplined work ethic.

Courage.

High standards.

Self confidence.

Action orientation.

The right attitude.

A creative mind.

Optimism.

Time management skills.

Willingness to share knowledge and skills.

Desire.

Commitment.

Persistence.

Patience.

Common sense.

Enthusiasm.

Passion.

A willingness to practice the basics.

The ability to listen.

Kind self-criticism.

A desire for continuous learning.

Record keeping.

Trust.

You will notice that genetic make-up, inborn ability, luck, money, race, domicile, who your friends are, present abilities, sex, lack of knowledge, gym membership, age, clothes label, the school you attended, how much education you had, the car you drive, are not listed.

All you need to be great at bodybuilding (or anything else you desire) can be found within the six inches between your ears! If you think it's not there - if you really, really desire something with ALL your heart, no holding back, you WILL find that, one by one, the success qualities you need will all appear, as if by magic - just at the point that you require them.

You do indeed have what it takes! You CAN do it!

Leg workout.

Squats.

30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)

Leg Extensions.

42.5 kg (93.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 20 reps (20) *

Leg curls.

27.5 kg (60.6 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 13 reps (20)

Situps.

5.0 lb (11.02 lb) x 22 reps (30)

Next time: Chest.

Healthy snack foods - Tuna

In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).

And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!

The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.

I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.

Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.

Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!

Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).

For the full nutritional breakdown of tuna just go here:

http://www.dietaryfiberfood.com/tuna-nutrition.php

OK, today's workout:

Legs.

Squats.

30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)

Leg Extensions.

42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)

Leg curls.

27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)

Situps.

5.0 kg (11.0 lb) x 21 reps (30)

Next time: chest workout.

Body Types.

I was going to do a lot of research on body types and prepare a great article. While looking for some info. I came across a site with an article that does the job really well.

The article is by Paul Becker from http://www.bodybuilding.com/ and you'll find it here.

The main thing to remember is that no matter what body type you happen to be, with proper training, information, and diet, you will make great progress - as long as..............

..........You keep on keeping on.

The people who reach their respective goals are all the people who never, ever, give up 'till they obtain them.

Proudly be one of them.

Back Workout.

T Bar Row.

57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6)
82.5 kg (181.9 lb) x 5 reps (5)
87.5 kg (192.9 lb) x 2 reps (4)
57.5 kg (126.8 lb) x 11 reps (16)
40.0 kg (88.2 lb) x 20 reps (30)

Leg Curls.

25.0 kg (55.1 lb) x 17 reps (20)
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 17 reps (20)

Next time - triceps.