Rudi Strydom

South African muscle guy with a shredded aesthetic body.

Rudi Strydom (83)

 

 

Rudi’s training program and diet:

Rudi’s has not posted his information regarding his training and diet online but you can contact him via his facebook to find out more: Rudi’s Facebook

 

Rudi’s WEB links

 

Videos of Rudi Strydom

Photo’s of Rudi

Rudi Strydom (9) Rudi Strydom (24) Rudi Strydom (50) Rudi Strydom (53) Rudi Strydom 002 Rudi Strydom 003 Rudi Strydom 005 Rudi Strydom 006 rudi strydom 007 rudi strydom 008 rudi strydom 010 rudi strydom 013 rudi strydom 014 rudi strydom 015 rudi strydom 017 rudi strydom 020 rudi strydom 021 rudi strydom 022 rudi strydom 024 rudi strydom 025 rudi strydom 028 rudi strydom 034 rudi strydom 036 rudi strydom 040 rudi strydom 042Rudi Strydom 001 rudi strydom 0111

Dean Mason

Age: 31

 Lives: Durbanville, Cape Town

 Trains at: Durbanville Virgin Active

 Training for: +-15 year

 Height: 1,87 meters

 Weight On-Season: 100 kg

 Weight Off-Season: 110 kg

Dean Mason 87

Full Workout Routine:

7- Day Split Program (1 min rest periods between sets)

Day 1: Chest & Abs

  • Flat Dumbbell press 5 sets in total. 1x warm up of 25 reps 4 x working sets of 15,12,8,6 reps
  • Incline Smith machine press  4 x sets of 15,12,8,6 reps
  • Flat Bench Dumbbell Flye’s  4 x sets of 15,12,8,6 reps
  • Dumbbell pullovers 4 x sets of 15,12,8,6 reps
  • Cable cross overs 3 x sets of 15,12,10 reps

Abs:

  • Cable Crunches 3 x sets of 25 reps
  • Bicycle crunches 3 x sets of 25 reps
  • Hanging leg raises 3 x sets of 15 reps

Day 2: Back

  • Wide Grip pull downs 5 x sets in total. 1 warm up set of 25 reps, and 4 x working sets of 15,12,8,6 reps
  • T-Bar row 4 x sets of 15,12,8,6 reps
  • Underhand grip barbell rows 4 x sets of 15,12,8,6 reps
  • Deadlifts 4 x sets of 15,12,8,6 reps
  • Weighted Hyper Extensions 4 x sets of 15 reps

Day 3:

Active rest day: Incorporating some core, abs, cardio and stretching

Day 4: Quads & Hamstrings

  • Squats 5 sets in total, 1 warm up set of 25 reps and 4 x working sets of 15,12,8,6 reps
  • Hack Squats 4 x sets of 15,12,8,6 reps
  • Leg press 4 x sets of 15,12,8,6 reps
  • Leg extensions 4 x sets of 15,12,8,6 reps

Hamstrings:

  • Lying Leg Curls 4 sets of 15,12,8,6 reps
  • Walking Dumbbell Lunges 4 x sets of 12 reps
  • Stiff legged deadlifts 4 x sets of 15 reps

Day 5: Shoulders, Calves and abs

Shoulders:

  • Smith machine seated military presses 5 sets in total. 1 x warm up set of 25 reps, and 4 x working sets of 15,12,8,6 reps
  • Standing dumbbell side lateral raises 4 x sets 15,12,8,6 reps
  • Bent over rear delt raises 4 x sets of 15,12,8,6 reps
  • Dumbbell front raises 4 x sets 0f 15,12,8,6 reps (drop to weight of 1st set and rep out till failure)
  • Dumbbell Shrugs 3 x sets of 12,10,6 reps

Calves:

  • Machine Calve raises 5 sets in total. 1 x warm up set of 25reps, and 4x working sets of 15,12,8,6 reps
  • Donkey Calve raises  4 x sets of 15,12,8,6 reps
  • Seated calf raises 4 x sets of 15,12,8,6 reps

Abs:

  • Ball Crunches 3x sets of 25 reps
  • Weighted Decline bench sit ups 3x sets of 15 reps
  • Hanging leg raises 3x sets of 15 reps

Day 6: Triceps & biceps

  • Skull crusher extensions superset with close grip EZ bar presses 4 x sets of 15,12,8,6 reps
  • Tricep pushdowns 4 x sets of 15,12,8,6 reps
  • Tricep Kickbacks 4 x sets of 15,12,8,6 reps
  • One arm cable tricep extensions 3 x sets of 15,12,10 reps

Biceps:

  • Seated dumbbell curls 4 x sets of 15,12,8,6 reps
  • Incline dumbbell curls 4 x sets of 15,12,8,6 reps
  • Standing Dumbbell Hammer curls 4 x sets of 15,12,8,6 reps
  • Concentration curls 4 x sets of 12,10,8,6 reps

Day 6:

I would focus on weak point training without repeating any of the exercises I had done for that specific body part previously in the week, and would focus on incorporating different training techniques to hit the muscle from different angles. (Rest Pause, Supersets, Drop sets)

 

Day 7:

Active rest day: Incorporating some core, abs, cardio and stretching.

 

Dean’s sample eating plan:

  • Meal 1: 6 egg whites and 2 whole eggs, 150g of raw oats and half tablespoon flax oil
  • Meal 2: 40g of whey protein with 60g of waxy maize
  • Meal 3: 180g chicken fillets, 250g sweet potato, green beans and tablespoon organic coconut oil
  • Meal 4: 40g whey protein with 60g of waxy maize
  • Meal 5: 180g lean steak, 150g sweet potato and 150g brown rice, broccoli and tablespoon organic coconut oil
  • Meal 6: 50g micellar casein protein with tablespoon almond butter

Favourite Diet Food?

My wife’s protein flapjacks consisting of:

  •  Oats
  • Banana
  • Egg whites
  • Caramel whey
  • Honey
  • Cinnamon
  • Drizzled with almond butter (Damn that just made me hungry)

Dean’s Supplement stack:

  • Whey protein
  • Waxy maize
  • L-Glutamine
  • BCAA’s
  • Pre workout drink
  • Micellar casein protein
  • Flax seed oil
  • Organic coconut oil

Dean Mason’s WEB links:

 

Dean Mason’s PHOTOS

Dean Mason 0 Dean Mason 1 Dean Mason 2 Dean Mason 5 Dean Mason 6 Dean Mason 7 Dean Mason 8 Dean Mason 10 Dean Mason 12 Dean Mason 13 Dean Mason 14 Dean Mason 15 Dean Mason 17 Dean Mason 18 Dean Mason 21 Dean Mason 25 Dean Mason 29 Dean Mason 30 Dean Mason 32 Dean Mason 34 Dean Mason 36 Dean Mason 40 Dean Mason 41 Dean Mason 43 Dean Mason 50 Dean Mason 61 Dean Mason 63 Dean Mason 64 Dean Mason 66 Dean Mason 67 Dean Mason 70 Dean Mason 80 Dean Mason 82 Dean Mason 84 Dean Mason 85 Dean Mason 86 Dean Mason 90

 

Gavin Perry

Gavin Perry is another prime example of a aesthetic South African muscle body and devoted family man. Good size with incredible vascularity.

Gavin Perry 44

Date of Birth: 19 October 1984

Place of Birth: Johannesburg

Weight: 88kg

Height: 1,72m

Residence: Lonehill, Gauteng

Status: Married

Children: Yes, Boy, Logan (2 and a half), Girl, Selene (1)

 

Gavin’s TRAINING program:

Day 1

  • Chest & Back
  • Incline smith machine Bench press6 sets of 10-6
  • Wide grip Lat pull down6 sets of 10-6
  • Smith flat bench6 sets of 10-6
  • Close grip lat pull down6 sets of 10-6
  • Cable cross from bottom6 sets of 10-6
  • Seated close grip low rows6 sets of 10-6
  • Seated pec dec machine6 sets of 10-6
  • Reverse grip bent over barbell rows6 sets of 10-6

Day 2

  • Quads & Calves
  • Wide stepped hack squat8 sets of 15
  • Leg extensions6 sets of 8-12
  • Walking lunges6 sets of 30 steps
  • Superset seated calve raise20 sets of 15
  • Cardio
  • 15 mins high intensity cardio

Day 3

  • Biceps & Triceps
  • Standing barbell curls4 sets of 10
  • Free hanging dips/ ladies bench dips4 sets of 15
  • Standing Hammer curls4 sets of 10
  • Reverse grip cable push downs4 sets of 15
  • Concentration curls (Hanging)4 sets of 10
  • Dumbbell skull crushes4 sets of 15
  • Bicep curls in cable cross (standing)4 sets of 10
  • Close grip press, in smith machine4 sets of 15

Day 4

  • Shoulders & Abs
  • Side laterals8 sets of 10-6
  • Seated smith press8 sets of 10-6
  • Seated rear delt machine8 sets of 10-6
  • Upright rows4 sets of 10-6
  • Hanging leg raises6 sets of 30
  • Rope crunches6 sets of 30
  • Plank with alternating knee raises6 sets of 30

Day 5

  • Hamstrings & Calves
  • Lying leg curls8 sets of 15
  • Stiff legged dead lift8 sets of 8-12
  • Seated leg curls6 sets of 15
  • Calf press in leg press machine22 sets of 15
  • Cardio
  • 15 mins high intensity cardio

 

Gavin’s DIET:

Meal 1

  • 60g Oats
  • 40g Supashape Pure Whey Protein
  • 100g Banana
  • SSN Muscle Vitamin Pack
  • Complex digestive enzyme
  • Probiotic

Meal 2

  • 60g Smoked chicken/turkey
  • 3 Corn thins
  • Green beans

Meal 3

  • 40g Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Meal 4

  • 2 chicken breasts
  • 1 cup basmati rice
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 5

  • 150g Strawberries
  • 80g Biltong
  • Tablespoon peanut butter (approx. 15g)
  • Green veg or salad

Meal 6

  • 200g Fillet steak
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 7

  • SSN Micellar Casein Protein
  • Tablespoon peanut butter (approx. 15g)

Pre-Workout

  • 1 serving Supashape Amino Charge OR SSN N.O. Rage
  • 1 serving SSN CytoGuard
  • SSN Muscle Vitamin Pack

Intra-Wokout

  • 1 serving SSN CytoGuard
  • 1 serving SSN Vitargo Aftershock

Post-Workout

  • 1 Scoop Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Before Bed

  • 1 serving or either SSN ZMA or Muscle Junkie Test Frenzy or SSN Test-Rx or SSN Anabolic drive or SSN GH Test Rush

 

Gavin’s WEB links:

 

Gavin’s PHOTOS

Gavin Perry 66 Gavin Perry 63 Gavin Perry 61 Gavin Perry 60 Gavin Perry 58 Gavin Perry 53 Gavin Perry 52 Gavin Perry 50 Gavin Perry 46 Gavin Perry 42 Gavin Perry 41 Gavin Perry 40 Gavin Perry 39 Gavin Perry 37 Gavin Perry 36 Gavin Perry 35 Gavin Perry 32 Gavin Perry 31 Gavin Perry 30 Gavin Perry 28 Gavin Perry 27 Gavin Perry 25 Gavin Perry 22 Gavin Perry 21 Gavin Perry 20 Gavin Perry 19 Gavin Perry 17 Gavin Perry 16 Gavin Perry 15 Gavin Perry 14 Gavin Perry 12 Gavin Perry 10 Gavin Perry 9 Gavin Perry 8 Gavin Perry 7 Gavin Perry 5 Gavin Perry 4 Gavin Perry 1 Gavin Perry 0

 

Jaco Moolman

Another prime example of a South African aesthetic physique – Jaco Moolman.

Good size and great genetics with a shredded look.

 

Jaco Moolman (1)

Age: 27 Height: 1,80 m Competition weight: 92 Kg Current weight: 95 Kg Current city: Cape Town, South Africa Occupation: Chartered Accountant, Fitness Model, Personal Trainer and Nutritionist

I know my body very well and listen to the signals it gives me. I never starve myself and follow a diet enriched with low GI carbohydrates. I keep my fat intake low and have moderate protein.

I believe champions are made in the off season so my food intake is just slightly more compared to when I prep and I’ll have cheat meals as I wish.

My competition prep diet is as follows:

  • Meal 1-4: 150g chicken, 300g basmati rice.
  • Meal 5: 300g rump steak, 150g oats, 40g peanut butter.

I use spice and low cal sauces to make my food tasty.

I weigh my food pre comp, and off season I’ll guess. It’s a form of control and helps you make adjustments should you like to lose more body fat or gain muscle fullness. It is recommended but not necessary.

3 BEST NUTRITION TIPS TO GAIN MUSCLE

  1. Eat. Eat Eat. If you’re not eating enough quality food, it won’t simply happen.
  2. A calorie is not a calorie.
  3. Stick to the basics, be patient, and before you know it, its like magic happens.

3 BEST NUTRITION TIPS TO LOSE FAT

  1. Calorie control. If you are consuming too much then that fat is not coming off.
  2. Watch what you drink. Try to stick to water, black coffee and tea’s.
  3. Experiment with carbohydrate cycling, keto, high carbohydrate and see what works for you.

PHILOSOPHY ON TRAINING

I am as hardcore as it gets. Workouts last about 2 hours and I follow stock standard old school bodybuilding methods. Good form and good reps, with good intensity.

 

Jaco Moolman’s WEB links:

 

Behind the scenes video during a photoshoot: http://www.youtube.com/watch?v=NnWHVIuR9Ng

 

Jaco Moolman’s PHOTOS

Jaco Moolman (4) Jaco Moolman (7) Jaco Moolman (8) Jaco Moolman (16) Jaco Moolman (17) Jaco Moolman (18) Jaco Moolman (19) Jaco Moolman (20) Jaco Moolman (22) Jaco Moolman (23) Jaco Moolman (24) Jaco Moolman (28) Jaco Moolman (29) Jaco Moolman (31) Jaco Moolman (32) Jaco Moolman (35) Jaco Moolman 0 Jaco Moolman 1 Jaco Moolman 5 Jaco Moolman 10 Jaco Moolman 11 Jaco Moolman 12 Jaco Moolman 13 Jaco Moolman 15 Jaco Moolman 40 Jaco Moolman 50 Jaco Moolman 51 Jaco Moolman 52 Jaco Moolman 54 Jaco Moolman 55 Jaco Moolman 60 Jaco Moolman 61 Jaco Moolman 62 Jaco Moolman 63 Jaco Moolman 66 Jaco Moolman 67 Jaco Moolman 70 Jaco Moolman 73 Jaco Moolman 75 Jaco+Moolman+(3) Jaco+Moolman+(30)

Jaco de Bruyn

South Africa can be proud of Jaco de Bruyn. He has a classic male muscle physique with just about the right size and incredible genetics to go with it.

Stunning symmetry.

Very much a family man as well.

Good showcase for what South Africa can produce.

Jaco de bruyn 48

 

Jaco’s web links:

 

 

Jaco’s PHOTOS

Jaco de Bryn 21 jaco de bruyn 116 jaco de bruyn 115 jaco de bruyn 111 jaco de bruyn 110 jaco de bruyn 106 jaco de bruyn 105 jaco de bruyn 102 jaco de bruyn 101 jaco de bruyn 100 jaco de bruyn 90 jaco de bruyn 85 jaco de bruyn 81 jaco de bruyn 80 jaco de bruyn 78 jaco de bruyn 77 jaco de bruyn 76 jaco de bruyn 75 jaco de bruyn 70 Jaco de bruyn 69 jaco de bruyn 62 jaco de bruyn 60 Jaco de bruyn 59 Jaco de bruyn 58 Jaco de bruyn 57 Jaco de bruyn 56 Jaco de bruyn 55 jaco de bruyn 53 jaco de bruyn 52 jaco de bruyn 50 Jaco de bruyn 49 Jaco de Bruyn 47 Jaco de Bruyn 45 Jaco de bruyn 41 Jaco de bruyn 40 Jaco de bruyn 39 Jaco de bruyn 35 Jaco de bruyn 31 Jaco de bruyn 30 Jaco de bruyn 29 Jaco de bruyn 28 Jaco de bruyn 27 Jaco de bruyn 26 Jaco de bruyn 25 Jaco de bruyn 24 Jaco de Bruyn 22 Jaco de bruyn 20 Jaco de bruyn 19 Jaco de bruyn 15 Jaco de Bruyn 14 Jaco de Bruyn 11 Jaco de bruyn 10 Jaco de bruyn 9 Jaco de Bruyn 8 Jaco de Bruyn 7 Jaco de Bruyn 6 Jaco de Bruyn 5 Jaco de Bruyn 4 Jaco de Bruyn 3 Jaco de Bruyn 2 Jaco de Bruyn 1 Jaco de bruy 23