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
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
- 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
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
- 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
- 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
- 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
- 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
- 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
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)
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:
- Egg whites
- Caramel whey
- Drizzled with almond butter (Damn that just made me hungry)
Dean’s Supplement stack:
- Whey protein
- Waxy maize
- Pre workout drink
- Micellar casein protein
- Flax seed oil
- Organic coconut oil
Dean Mason’s WEB links:
Dean Mason’s PHOTOS
Another prime example of a South African aesthetic physique – Jaco Moolman.
Good size and great genetics with a shredded look.
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
- Eat. Eat Eat. If you’re not eating enough quality food, it won’t simply happen.
- A calorie is not a calorie.
- Stick to the basics, be patient, and before you know it, its like magic happens.
3 BEST NUTRITION TIPS TO LOSE FAT
- Calorie control. If you are consuming too much then that fat is not coming off.
- Watch what you drink. Try to stick to water, black coffee and tea’s.
- 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