Bodybuilding.com Information Motivation Supplementation
in:
heinrichvos Heinrich Vos, male (Cape Town, Kraaifontein Western Cape, ZA | WFF-WBBF Pro Bodybuilder)
my goal: Compete

I am a WFF-WBBF Pro Bodybuilder and 2009 WPF Mr Universe and Overall WPF World Bodybuilding Champion. My short term goal is to really work hard during the off season in 2011 to better my weaknesses. I will be keen to show the judges the big

height: 5'8"
|
weight: 290.4 Lbs.
|
body fat: 8%
|
gym:  
Fit Status /// View History

I am the newest WFF-WBBF Pro Bodybuilder and 2009 WPF Mr Universe and Overall WPF World Bodybuilding Champion.

May 25, 2012 6:27pm
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
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Background

When I Started: May 1998
HOW I STARTED:

I started to do weight training when I was about 22 years old. I only started to gym to keep myself in good shape and to tone my body. I never thought of myself as a bodybuilder or competing in shows. I started to gym with friends that were into bodybuilding and they taught me the basic principles of bodybuilding. They taught me how to feel the muscle work and not just to move the weight. They also taught me the fundamental rep schemes and workout variations such as training splits. Not only did they learn me about training, but they also learned me about past mistakes that they made. They taught me how to avoid injury in the gym, proper nutrition and about the tremendous sacrifices one has to accept to make it to the top in this sport. I started doing competitions when my friends really started to encourage me to do so. They could see the tremendous changes and the effects of the weight training and how positive my body responded to it.

WHY I LOVE IT:

I believe that bodybuilding taught me discipline. Bodybuilding is a lifestyle on its own and if you want to become a successful bodybuilder you must stick to this lifestyle. Bodybuilding does not rule my life, but a will always eat healthy and look after myself. I don’t drink or smoke. It is always important to remember that what you put into life, you will get out of it.

heinrichvos's Progress & Goals

Progress Photos
Aug 2, 2007 Muscle Evolution Magazine Photo Shoot - 03 August 2007
Nov 13, 2009 WPF World Bodybuilding Championships Overall Champion ...

View All Progress Photos (44)

Lbs.
2008-07-13
290.4
TIME UNTIL GOAL: No Goal
Start: 290.4 Lbs. Goal: No Goal Weight
%
2008-07-13
8.0
TIME UNTIL GOAL: No Goal
Start: 8% Goal: No Body Fat Goal
Lbs.
2008-07-13
267.2
Current LBM: 267.2 Lbs. Jul 13, 2008
Latest Bodystats
Jul 13, 2008
Jul 13, 2008
Forearms
N/A
Hips
N/A
Jul 13, 2008
Shoulders
N/A
Jul 13, 2008
Jul 13, 2008
Thighs
N/A

View All BodyStats

Total Weight
290Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
No recent weight updates
Total Weight
290Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
No recent weight updates
Goal Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat goal
Latest Bodystats
No recent weight updates
 
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heinrichvos's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

Off-Season Training

I train Mondays to Sundays for an hour each day, with Saturday as my rest day. I train a body part per day. During the competition season I will also do an hour’s cardio in the mornings and with my weight training I will also do a lot of super sets.


Monday
Calves:
Standing calves raises
Seated calves raises
Hack squat raises
4 sets for 8-15 reps

Back:
Chins - 4 sets – 8-10 reps
Pull downs - 4 sets – 8-12 reps
Seated rows - 4 sets 8-12 reps
Dumbbell rows - 4 sets 8-10 reps
Machine rows - 4 sets 8-10 reps
(for the last 4 exercises, increase weight each set)

Tuesday
Quads:
Leg extensions
2 warm up sets - 20 reps
5 working sets 12-15 reps (full stack)
Squats - 5 sets 8-12 reps (increase weight till 6 plates a side)
Leg press - 4 sets 8-12 reps (full rack - 17 20kg plates a side)
Lunges - 4 sets 12 reps (dumbbell in hand)

Wednesday
Shoulders:
Chins - 3 sets 10 reps
Seated dumbbell press 2 warm up set
4 sets with 55-65kg dumbbells
Standing side raises - 4 sets 10-14 reps
Standing cables raises - 4 sets 10- 12 reps
Standing front raises - 4 sets 10-12reps
Seated back rows- (back delts)
Thursday
Biceps:
Standing straight bar curls
2 warm up sets
4 working sets - 8-12 reps with 60kg bar
Seated D/B curls - 4 sets 10-12 reps 25kg D/B
One arm preacher curl - 4 sets 8-14 reps
Concentration curls - 4 sets 8-12 reps

Friday
Calves:
Same as Monday

Triceps:
Push downs
3 warm up sets
4 working sets - 8-15 reps full stack
Skull crushers - 4 sets 8-12 reps with EZ bar 65-90KG
Close grip press - 4 sets 12-15 reps
One arm push downs or weighted dips

Saturday - Rest Day
Sunday AM
Hamstrings:
Lying leg curls
2 warm up sets
4 working sets
Stiff leg dead lift - 4 sets 10-14 reps (increase weight each time)
One leg curls - 4 sets 12-15 reps
Seated hamstring curls - 4 sets 12-15 reps
Lunges - 4 sets 12 reps (dumbbell in hand)

PM
Chest:
Flat bench - 2 warm up sets
4 working sets (increase weight each time)
Incline dumbbell press - 4 sets 10-12 reps
Flat flies - 4 sets 8-12 reps
Incline flies 3 sets 8-12 reps
Machine press 4 sets 8-12 sets

My Nutrition Program View My Full Nutrition Program

heinrichvos has not added any program information.

My Supplement Program View My Full Supplement Program

heinrichvos has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I believe in hard work. No pain, no gain. I truly believe in the saying that bodybuilding is a lifestyle. Stay focused on the task at hand. You can only fail yourself if you don’t stick it out.

What heinrichvos is up to

heinrichvos is now friends with FITANDFAB1, tenny and 2 others.

May 24, 2012

About heinrichvos

About Me:
Contest History:

This member has not entered any contests.
Lifting Stats:
Bench Press Latest Update: Jun 29, 2009 440Lbs.
Squats Latest Update: Jun 29, 2009 657Lbs.
Deadlift Latest Update: N/A
Bicep Curl Latest Update: Jun 29, 2009 330Lbs.
Barbell Rows Latest Update: Jun 29, 2009 352Lbs.
Overhead Press Latest Update: Jun 29, 2009 286Lbs.
Members I Inspire:

DEFCON_4
what else can I say the but the noodle lol

DominickMayle
shows how you went from not really goin to the gym to being a body builder .. i love working out but cant really build muscle as fast.. and thats what im looking for to be big and maybe be a competative bodybuilderr

dtaylorgnc
DUDE U LOOK GREAT!

fg1983
physique is amazin big insparation

Fil93

Latest Forum Posts

This member has not added any forum posts.

Latest BodyBlog Entries

Welcome!

Posted in Training  :  Dec 28, 2010 9:56pm
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

Visitor Comments

guest
guest Hey- inspired by your hard work and success. I am a collegiate olympic weightlifter, and becoming a cross fit athlete. I've started bodybuilding in my offseason and really love it. I wanted to try some infinite labs products- (I just started using pre workouts, etc), and am curious about which you think are important, especially with regards to a juggernaut/massport stack. Thanks, Jake May 19, 2012 10:44am
akeys0302
akeys0302 Hey there thanks for the friend request. Love your pic, I have one similiar to it. I will have to post it so you can check out! Be blessed! Apr 3, 2012 9:57am
guest
guest Hi Heinrich. Killer form man!!! What an inspiration and positive force you are. I have neoprene shorts which I figured could be used in the sport of bodybuilding, considering its heat retention properties. Let me know what you think. Apr 3, 2012 1:22am
blessing1
blessing1 Greetings To You My name is blessing I gone through your profile and it is quite interesting to me, so you can contact me with my private email Here (blessingapia22@yahoo.in) I will give you my pictures from there and tell you more about myself. so write me with (blessingapia22@yahoo.in) From blessing Dec 7, 2011 4:11am
Lion0316Heart
Lion0316Heart Thax for the add!! Nov 21, 2011 11:11am
jezediker
jezediker Thank you so much for the compliment!!!! YOU TOO!!!! pretty sure you are one of the biggest guys I'v ever seen! Love the profile pic! Wish we could see the weight... ;p Have a great day :) Nov 21, 2011 9:18am
Katielynn
Katielynn HEY! Please vote for me in the spokesmodel search!!!http://www.bodybuilding.com/fun/2012-bodyspace-spokesmodel-search-voting.html Just remember helping someone out brings good karma! ;) Nov 10, 2011 5:45am
Middl3t0n
Middl3t0n Hows the training going lately? Sep 16, 2011 4:08am
guest
guest hi.do u do private coaching and if so how much do u charge? Aug 6, 2011 7:54am
sarahpalmer
sarahpalmer Hey! Hope ull check out my video and vote!!! Thanks for your support! http://www.hemo-ragepage.com/v ideos/138/steel-strong Jun 10, 2011 5:05pm
vikrantpaigude
vikrantpaigude thanks for add heinrichvos .i like your body and your body is to hard . May 31, 2011 11:51pm
estevan1984
estevan1984 thanks by your positive words Man!! May 11, 2011 6:29am
wolfbluejosh
wolfbluejosh hey man wahts up? how you been? May 10, 2011 6:52pm
inthematrix
inthematrix heinrich what do you spend a month of drugs/steroids? Ive been told never take more than 1000mg of test per week? do you agree? have you tried HGH yet? I heard Mr Branch Warren say that no one at the Olympia isn't on. thanks Steve Apr 30, 2011 12:36am
liliybaby
liliybaby Hello It's my pleasure to write you at this moment.My name is miss Lilian i saw your profile today, i wish to request for your true friendship.I have an important reason of contacting you and i hope we can share great experiences together beyond here. Write to me direct to my e-mail box: lilian.beko@live.com, and i will send you my picture for you to know whom i am, thanks for your understanding. I wish to hear from you soon, God bless you. Yours friend, Lilian. lilian.beko@live.com Apr 18, 2011 2:10am
guest
guest vickbenson51@yahoo.com dearest one my name is miss vick benson i see your profile today in this site bodyspace.bodybuilding.com and i became interested in you i will also like to know you the more and i want you to send an email to my emil address so i can give you my picture for you to vickbenson51@yahoo.com miss vick Apr 15, 2011 4:20am
redmann
redmann Sup big Man! Howz thangz going? Mar 10, 2011 5:50pm
CDhaag
CDhaag Thanks for the add Heinrich Feb 16, 2011 3:50pm
chadryan
chadryan Hey Bro How are you doing? Feb 7, 2011 7:26am
sailingpece
sailingpece DUUDE you need to be in the Olympia ! Feb 4, 2011 11:33pm
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