35 Years
98 kg
88 kg
172 cm

Exercise: Barbell presses.
Bodypart to train: I train for a purpose so I enjoy training all muscle groups.
Diet meal: Morning oats with whey protein mixed into it.
Cheat meal: In the past I liked Wimpy burgers, but lately I can enjoy lamb chops and mieliepap and I can finish it of with a quality ice cream ….lots of it.
Music to train to: I don’t train or really listen to music while I'm training.
Music to listen to outside of training: Anything from Nickleback to classical music.
Movies: King Arthur, The Last Samurai and the latest Robin Hood.
Actor: No specific one as long as the can play the role good.
Sports: I enjoy watching Rugby and Rally cars.
Hobby/activity to do outside if bodybuilding: bowhunting.

Question

Why do you enjoy/do bodybuilding?

Answer

I've always been active in sport since I can remember. I enjoy it because of the reward which you can see and that you get for your hard work, discipline and determination. I like to train and push myself to higher limits and the satisfaction that goes with that.

Question

What is your most memorable/best experience onstage?

Answer

when I won the overalls in 2009 and when my pro card were approved. This is when you realize that your years of hard work has finally paid off.

Question

Most inspirational bodybuilder?

Answer

Flex Wheeler. He has the most pleasing physique that consist of balance, symmetry and muscle size. I've read his book Flexability and I found it to be very inspirational and motivational.

Question

Who are the people that make up your team/support system?

Answer

First of all my creator – God. He blessed me with discipline and determination and that helped me create a competitive physique.
Secondly my wife Ilse…she started my bodybuilding career with me and stood with me through all my moods, my winnings and my losses. Thirdly my best friend James Moorcroft whom I actually met onstage in 2000, for supporting me and encouraging me for the past 10 years and ………tanning me up backstage. Then the wip behind me my training partner Herman du Plessis. I've had many training partners in my career but he knows me and he pushes me. Lastly my mentor Peet van der Westhuisen for keeping me on the right tracks.

Question

Do friends/family have a nickname they call you?

Answer

No.

Question

3 most used/essential supplements?

Answer

Meal 1
3:45 AM
100% Whey Protein
Glutamine Powder
Taurine
Vitamin E
Vitamin C
Meal 2
4:30 AM
80 g Oats Mixed 40 g Muesli (dry weight) or 120 g Tastee wheat (uncooked)
100% Whey Protein
Vitamin C 500 mg
Calcium
Zinc
Vitamin B Complex
Flax
EFA
Meal 3
7:30 AM
Anabolic Muscle Builder
Meal 4
10:00 AM
150 g Potato or rice (cooked weight)
200 g Lean Mince
1 Banana
Meal 5
12:00 PM
150 g Basmati rice (cooked weight)
200 g Chicken Breasts
1 Banana
Vitamin C 500 mg
Pre-Workout
2:00 PM
N.O. Crea-Pump
Glutamine Powder
BCAA Powder
Taurine
Vitamin E
Vitamin C
Post-Workout 1
3:30 PM
Anabolic Muscle Builder
Glutamine Powder
BCAA Powder
Taurine
Vitamin E
Vitamin C
Post-Workout 2
4:00 PM
Anabolic Muscle Builder
Meal 5
8:00 PM
200 g broccoli or Aspergillums (uncooked)
200 g Fillet / Chicken Breasts / Hake
Before bed Slow release protein shake
Glutamine Powder
BCAA Powder
Flax
EFA

Meal 1
3:45 AM
100% Whey Protein
Glutamine Powder
Taurine
Vitamin E
Vitamin C
Meal 2
4:30 AM
100 g Oats
30 g Raisins
1 Banana
Vitamin C 500 mg
Calcium
Zinc
Vitamin B Complex
Flax
EFA
Meal 3
7:30 AM
4 Rice cakes
1 Banana
8-10 egg whites
Meal 4
10:00 AM
100 g Basmati rice and 1 cup mixed veg
250 g Chicken fillet
1 Green apple
Pre-Workout
12:00 PM
100 g Basmati rice and half cup mixed veg
250 g Lean mince
Vitamin C 500 mg
Post-Workout
4:00 PM
100% Whey Protein
Glutamine Powder
BCAA Powder
HMB
Taurine
Vitamin E
Vitamin C
Meal 5
5:00 PM
200g Chicken fillet
2 slices pineapple 100 g
Meal 6
7:00 PM
200 g broccoli or Aspergillums (uncooked)
200g Fillet/Chicken Breasts/Hake
Before bed Slow release protein shake
Glutamine Powder
BCAA Powder
Flax
EFA

Day 1
  • Back
  • Wide grip pull downs (Warm up)3 sets
  • Wide grip pull downs 3 set of 8-10 reps
  • Narrow grip pull downs 2 sets of 8-10 reps
  • Low pull row 3 sets of 8-10 reps
  • Bent over row 2 sets of 8-10 reps
  • Hammer Row 2 sets of 12-14 reps

    row both arms together making sure you arch and contracted your back at the peak on the movement

Day 2
  • Chest
  • Incline Smith machine press (Warm up)3 sets
  • Incline Smith machine press 3 sets of 10-12 reps
  • Incline D-bell fly (Warm up)2 sets
  • Incline D-bell fly 3 sets of 10-12 reps
  • Narrow grip pull downs 2 sets of 8-10 reps
  • Peck Deck 2 sets of 10-12 reps
  • Weighted Dips 2 sets of 10-12 reps
Day 3
  • Shoulders
  • D-bell press (Warm up)3 sets
  • D-bell press 3 sets of 10-12 reps
  • Front seated machine press2 sets of 10-12 reps
  • Seated side lateral rise 3 sets of 10-12 reps
  • D-bell bent over rise 4 sets of 10-12 reps
Day 4
  • Triceps
  • EZ BAR extention (Warm up)3 sets
  • EZ BAR extention 3 sets of 12-14 reps
  • Rope push downs 3 sets of 12-14 reps
  • Dips (no weight just body weight) 2 sets of as many reps as possible
  • D-bell kick back 2 sets of 12-14 reps
Day 5
  • Biceps
  • Wide grip Barbell curl (Warm up)3 sets
  • Wide grip Barbell curl 3 sets of 10-12 reps
  • Narrow grip curl EZ bar 3 sets of 10-12 reps
  • Preacher curl 2 sets of 10-12 reps
Day 1
  • Legs
  • Leg extensions (Warm up)3 sets
  • Hack Squats (Warm up)3 sets
  • Hack Squats 4 sets of 16-20 reps
  • Front Squat on Smith machine (Warm up) 2 sets
  • Front Squat on Smith machine (Warm up) 4 sets of 16-20 reps
  • Leg extensions 4 sets of 14-16 reps
  • Seated leg curl (Warm up)3 sets
  • Seated leg curl4 sets of 14-16 reps
  • Single leg curl4 sets of 14-16 reps
  • Stiff leg dead lift with D-bells2 sets of 14-16 reps
Day 2
  • Back
  • Pull up's (Warm up)3 sets
  • Pull up's 3 sets of 12-14 reps
  • Seated narrow grip pull downs2 sets of 12-14 reps
  • Seated cable row 3 sets of 12-14 reps
  • Standing D-bell row 2 sets of 12-14 reps
  • T-bar row 3 sets of 12-14 reps
Day 3
  • Chest
  • Seated peck deck (Warm up)2 sets
  • Seated peck deck 2 drop sets with 12-14 reps per drop
  • Incline fly2 sets of 12-14 reps
  • Seated machine incline press 2 sets of 12-14 reps
  • Incline D-bell press 2 sets of 12-14 reps
Day 4
  • Triceps
  • Seated D-bell extensions (Warm up)4 sets
  • Seated D-bell extensions 3 sets of 12-14 reps
  • Weighted dips 2 sets of 12-14 reps
  • EZ bar lying skull crushers 2 sets of 12-14 reps
  • Straight bar wide grip push downs 3 sets
Day 5
  • Biceps
  • Straight bar curl (Warm up)3 sets
  • Straight bar curl 4 sets of 12-14 reps
  • Standing D-bell curl 3 sets of 12-14 reps
  • Single arm preacher curl off very incline bench 3 sets of 12-14 reps
Day 6
  • Shoulders
  • Seated side lateral rise (Warm up)3 sets
  • Seated side lateral rise 4 sets of 12-14 reps
  • Standing barbell front power press 4 sets of 12-14 reps
  • Seated D-bell front rise 3 sets of 12-14 reps
  • Seated rear delt on machine 3 drop sets with 12-14 reps per drop
Day 1
  • Quads
  • Leg press (Warm up)4 sets
  • Leg Press
    supersetted with Leg extensions3 sets to failure
    3 sets of 15-20 reps

    make sure you go to complete failure on the leg press and extension you can use rest

  • Hack Squats 3 sets of 20-25 reps
  • Lunges 3 sets of 15-20 reps per leg
  • Hamstrings
  • lying leg curl (Warm up)4 sets
  • Lying leg curl
    supersetted with stiff leg dead lift3 sets of 15-20 reps
    3 sets of 14-16 reps
  • Seated leg curl 4 sets of 18-20 reps
Day 2
  • Back
  • Pull down (Warm up)4 sets
  • Pull down
    supersetted with seated cable row3 sets of 12-15 reps
    3 sets of 12-15 reps
  • T-bar row
    supersetted with Narrow grip pull downs3 sets of 12-15 reps
    3 sets of 12-14 reps
  • Barbell row 2 sets of 12-15 reps
  • Standing cable straight arm pull down 2 sets of 15-20 reps
Day 3
  • Chest
  • Incline smith machine press (Warm up)4 sets
  • Incline smith machine press
      3 drop sets with 12-15 reps
    drop & then do 8-12 reps
  • Incline fly
      3 drop sets with 10-12 reps
    drop & then do 10-12 reps
  • Cable cross over 2 triple drop sets
Day 4
  • Shoulders
  • Side laterial rise (Warm up)3 sets
  • Side laterial rise 3 triple drop sets with 14-16 reps on each drop
  • Seated shoulder press 3 sets of 15-20 reps
  • D-bell bent over rise 3 triple drop sets with 12-14 reps on each drop
Day 5
  • Triceps
  • Straight bar cable push downs (Warm up)3 sets
  • Straight bar cable push downs 3 triple drop sets with 12-14 reps on each drop
  • Dips 3 sets to failure
  • Lying skull crushers 2 sets of 16-20 reps
Day 6
  • Biceps
  • D/bell standing curl (Warm up)3 sets
  • D/bell standing curl 3 triple drop sets with 10-12 reps per drop
  • Seated rear delt on machine 3 drop sets with 12-14 reps per drop
Day 1 Quads & Hamstrings
4 exercises - 4 working sets per exercise with 8 to 15 reps per set
Calves
1 exercise - 3 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 2 Chest
5 exercises - 4 to 5 working sets per exercise with 8 to 12 reps per set
Abs
2 exercises - 3 working sets per exercise with 30 reps per set
Day 3 Back
6 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
Calves
1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 4 Shoulders
4 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
Abs
1 exercise - 4 working sets with 30 reps per set
Day 5 Triceps
3 exercises - 4 working sets per exercise with 8 to 12 reps per set
Biceps
4 exercises - 2 to 4 working sets per exercise with 6 to 10 reps per set
Calves
1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 6 Hamstrings (high reps)
3 exercises - 3 working sets per exercise with 15 reps per set
Hamstrings (slow motion)
2 exercises - 3 to 4 working sets per exercise with 6-12 reps per set