Mar 30, 2017: Legs, 00:53:10(記録用アプリにバグがあるようで，実際には3-5分くらい短いはず) Forward lunge: 48.5kg, 10, 10, 10reps Rear lunge: 48.5kg, 10, 10, 10reps Hip thrust: 15*2kg, 12, 12, 12reps Good morning: 48.5kg, 12, 12, 12reps One …

Mar 29, 2017: Back & Waist, 00:45:03 Natural grips bent over row: 66kg, 10, 10, 10reps Shrug: 66kg, 13, 12, 12reps One hand bent over row: 30kg, R10, L10, R10, L10reps Shoulder internal rotation: 7.5kg, R10, L10, R10, L10reps Seated rear r…

Mar 27, 2017: Legs, 00:57:18(記録用アプリにバグがあるようで，実際には3-5分くらい短いはず) Dumbbell hip thrust: 15*2kg, 12, 12, 12reps Romanian deadlift: 82kg, 10, 10, 10reps Jefferson squat: 77kg, R10, L10, R10, L10reps Shoulder internal r…

Mar 26, 2017: Chest & Arms, 00:52:17 Dumbbell fly: 15*2kg, 12, 12, 12reps Dumbbell reverse bench press: 15*2kg, 10, 10, 10reps Dumbbell incline fly: 15*2kg, 10, 10, 10reps Dumbbell incline bench press: 15*2kg, 10, 10, 10reps Dumbbell decli…

Mar 23, 2017: Back & Shoulders, 00:34:38 Reverse grips bent over row: 66kg, 10, 10, 10reps Shrug: 66kg, 12, 12, 12reps One hand bent over row: 30kg, R10, L10, R10, L10reps Shoulder internal rotation: 7.5kg, R10, L10, R10, L10reps Rear rais…

Mar 22, 2017: Legs & Waist, 00:48:08 Forward lunge: 48.5kg, 10, 10, 10reps Rear lunge: 48.5kg, 10, 10, 10reps Hip thrust: 15, 15, 15reps One hand deadlift: 48.5kg, R10, L10, R10, L10reps Decline crunch: 15, 15, 15reps One leg squat: 48.5kg…

昨日をもって減量を終えています．次のブログ更新は来週のため，まとめとして成果及びいくつか思ったことを書いてみます． 体重 16日間で4kgの減量に成功．目標値が4.5kgだったので届きませんでしたが，これは設定が高すぎたとみなす…

Mar 14, 2017: Legs, 00:38:44 Squat: 69.5kg, 10, 10, 10reps Calf raise: 84.5kg, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 84.5kg, 10, 10, 10reps Jefferson squat: 77kg, R10, L10, R10, L10reps 明日から旅行のため，しばらくバーベルやダンベ…

Mar 13, 2017: Shoulders & Waist, 00:34:13 Rear raise: 15*2kg, 12, 12, 12reps Arnold press: 15*2kg, 13, 11, 10reps Lateral raise: 12.5*2kg, 12, 12, 12reps Cuban press: 12.5*2kg, 10, 10, 10reps Crunch: 15, 15, 15reps Twisting crunch: 12, 12,…

Mar 12, 2017: Chest, 00:31:13 Dumbbell fly: 15*2kg, 15, 12, 12reps Dumbbell reverse bench press: 15*2kg, 10, 10, 10reps Dumbbell incline fly: 15*2kg, 10, 10, 10reps Dumbbell incline bench press: 15*2kg, 10, 10, 10reps Dumbbell bench press:…

Mar 11, 2017: Legs, 00:37:38 Forward lunge: 46kg, 10, 10, 10reps Rear lunge: 46kg, 10, 10, 10reps Hip thrust: 10, 10, 10reps One hand deadlift: 46kg, R10, L10, R10, L10reps One leg squat: 46kg, R10, L10, R10, L10reps メニューは3月4日と同じ…

Mar 9, 2017: Back & Shoulders, 00:38:10 Reverse grips bent over row: 66kg, 10, 10, 10reps Shrug: 66kg, 12, 12, 12reps Rear raise: 15*2kg, 10, 10, 10reps Arnold press: 15*2kg, 12, 12, 10reps Lateral raise: 12.5*2kg, 12, 12, 12reps Cuban pre…

Mar 8, 2017: Chest & arms, 00:48:51 Dumbbell fly: 15*2kg, 12, 12, 12reps Dumbbell reverse bench press: 15*2kg, 10, 10, 10reps Dumbbell incline fly: 15*2kg, 10, 10, 10reps Dumbbell incline bench press: 15*2kg, 10, 10, 10reps Dumbbell bench …

Mar 7, 2017: Legs, 00:40:11 Squat: 69.5kg, 10reps, 67kg, 10, 10reps Calf raise: 82kg, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 82kg, 10, 10, 10reps Jefferson squat: 77kg, R10, L10, R10, L10reps 昨日が休養日のため今日は充実して開始…と…

今日は肩3種目くらいであれば筋トレできそうなものの，8日間連続で行っており休養日にしてしまいました．明日にスクワットを含めて脚を十分に鍛えれば良いでしょう． 現在減量期に入っていますので，今回は色々書いてみようと思います． 摂取…

Mar 5, 2017: Back & Waist, 00:35:06 Reverse grips bent over row: 66kg, 10, 10, 10reps Shrug: 66kg, 12, 12, 12reps Dead lift: 82kg, 10, 10, 10reps Crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps Cuban press: 12.5*2kg, 10, 10, 10reps …

Mar 4, 2017: Legs, 00:38:22 Forward lunge: 46kg, 10, 10, 10reps Rear lunge: 46kg, 10, 10, 10reps Hip thrust: 10, 10, 10reps One hand deadlift: 46kg, R10, L10, R10, L10reps One leg squat: 46kg, R10, L10, R10, L10reps メニューは2月24日と同じ…

Mar 3, 2017: Shoulders & Waist, 00:33:51 Rear raise: 15*2kg, 12, 12, 12reps Arnold press: 15*2kg, 12, 12, 10reps Lateral raise: 12.5*2kg, 12, 12, 12reps Crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps Cuban press: 12.5*2kg, 10, 10, 1…

Mar 2, 2017: Chest, 00:28:41 Dumbbell fly: 15*2kg, 12, 12, 12reps Dumbbell reverse bench press: 15*2kg, 10, 10, 10reps Dumbbell incline fly: 15*2kg, 10, 10, 10reps Dumbbell incline bench press: 15*2kg, 10, 10, 10reps Dumbbell bench press: …

Mar 1, 2017: Legs, 00:40:49 Squat: 67kg, 10, 10, 10reps Calf raise: 82kg, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 82kg, 10, 10, 10reps Jefferson squat: 77kg, R10, L10, R10, L10reps 予定通りに脚の筋トレを行いました．記録としては平凡で…