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First fitness workout
1988
First competition 1991
The Open North Holland Contest.
My first competition started as
a joke. A boy at my gym told me he was going to compete. I told him "If
you are going to compete, so will I". I thought he made a joke but he
didn't. So after several months of dieting we stood on stage together. And
it was not for nothing the both of us became first and overall.
My ambition is to find out how much I can achieve as a figure athlete and
as the coach of others. I want to try to let other people see fitness and
bodybuilding for wonderful sport that it is. Unfortunately it's a sport
that still is not accepted and always misjudged. And of course build my
gym For Fun Sport in Hillegom to a place
where every fitness fanatic loves to come.
Weight Training program:
| Sets: 4 |
Reps: 8 to 12 |
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| Monday |
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Shoulders |
Dumbell presses |
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Side raises |
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Front raises |
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Reverse fly |
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Triceps |
Pull down with a rope |
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Kick back |
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over head tricep push |
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Pecs |
Cable cross - flyes-press |
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Dumbell press |
| Tuesday |
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Back |
Latpulley |
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Rowing |
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Dumbell rows |
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Lowerback machine |
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Biceps |
Bicep machine |
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Concentration curl |
| Wednesday |
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Legs |
Good morings |
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Leg curl |
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Abdominals |
Crunches on fitnessball |
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Hanging leg raises |
| Thursday, Friday and Saturday is the same as Monday
Tuesday Wednesday |
| Weekdays |
| Before breakfast |
30 to 60 minutes |
Cycling or running |
| Before training |
15 minutes |
Cycling |
| After training |
45 to 90 minutes |
Step or running |
| Wednesdays and Sundays |
| Before training |
30 to 45 minutes |
Cycling |
| After training |
90 minutes |
Step or running hills |
| When the weather permits, and I've got some time on my hands, I
like to go running outside as well.(60 minutes) |
After a competition, Cardio remains a part of my training. But I
leave out the running before breakfast and the duration of my cardio
schedule cuts down to 20 to 30 minutes.
On Wednesdays and Sundays cardio is still a part of my leg training as
I still train for 30 to 60 minutes. |
Education
Sport masseuse,
aerobic-instructor, fitness-instructor, medical fitness instructor,
different food educations
Occupation
Owner of
For Fun Sport, a gym in Hillegom, the Netherlands, Figure
professional, writer for the Dutch Oxygen Magazine (Female) and fitness
coach of several starting fitness athletes.
Hobby's: fitness
work-out (of course) and watching movies
Pets
2 English Bulldogs (Samentha en
Bumper)
3 cats (Arnold, Scooter and Poezelijn)
List your Website:
www.maschatieken.com
and www.forfunsport.nl
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