Jun 30, 2017: Back & Arms, 00:12:22 Shoulder internal rotation: 10kg, R15, L15, R15, L15reps Seated shoulder external rotation: 10kg, R15, L15, R15, L15reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15reps 今朝に続いて晩になって…

Jun 30, 2017: Waist, 00:09:30 Crunch: 20, 20, 20reps Cross body crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps 中２日ブログを空けていましたが，業務でオーバーキャパになったためかメンタルが低調で，時間もやる気もありません． 身体の調子…

Jun 27, 2017: Arms, 00:08:36 Kickback: 22.5kg, R10, L10, R10, L10reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15reps やることが色々あって時間がなくなったので触る程度の鍛え方です． コンセントレーション・カールのおかげで上腕二頭…

Jun 27, 2017: Chest & Waist, 00:51:31 Dumbbell incline bench press: 22.5*2kg, 10, 10, 9reps Dumbbell bench press: 22.5*2kg, 9, 9, 9reps, 15*2kg, 15reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 14reps Dumbbell fly: 15*2kg, 11, 8, …

Jun 26, 2017: Back & Shoulders, 00:54:39 Reverse grip bent over row: 72kg, 10, 10, 10reps One hand bent over row: 35kg, R10, L10, R10, L10reps Upright row: 56kg, 10, 10, 10reps Shoulder internal rotation: 10kg, R12, L12, R12, L12reps Cuban…

Jun 25, 2017: Legs, 00:48:54 Squat: 74.5kg, 10, 10, 10reps Calf raise: 84.5kg, 10, 10, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 84.5kg, 10, 10, 10reps Jefferson Squat: 79.5kg, R10, L10, R10, L10reps Hip thrust: 69.5kg, 10, 10, 10reps …

朝ごはん: 200kcal バナナ ホエイプロテイン きゅうり 昼ごはん: 400kcal ホエイプロテイン 豆乳もち ヨーグルト 夕ごはん: 500kcal 豆乳もち ささみのもやし蒸し ホエイプロテイン 晩ごはん: 700kcal ホエイプロテイン 豆腐お好み焼 マッシュパンプキン 昨…

Jun 23, 2017: Arms, 00:--:-- Closed grip bench press: 38kg, 15, 13, 11reps Drug curl: 38kg, 13, 13, 13reps Hummer curl: 33kg, 12, 12, 12reps Lying triceps extension: 28kg, 12, 12, 12reps 今晩も予定通り腕を鍛えました． ベンチプレス終了後に…

Jun 23, 2017: Back, 00:21:40 Reverse grip bent over row: 72kg, 10, 10, 10reps One hand bent over row: 35kg, R10, L10, R10, L10reps Shoulder internal rotation: 10kg, R15, L15, R15, L15reps Incline shoulder external rotation: 10kg, R15, L15,…

Jun 22, 2017: Shoulders, 00:15:36 Upright row: 56kg, 10, 10, 10reps Lateral raise: 15*2kg, 12, 12, 12reps Rear raise: 15*2kg, 10, 10, 10reps 仕事が予定より長引いたため遅くなりましたが，筋トレ夜の部にて予定通り肩を鍛えました． ただし，朝に…

Jun 22, 2017: Chest & Waist, 00:44:57 Dumbbell incline bench press: 22.5*2kg, 10, 8, 8reps, 15*2kg, 12reps Dumbbell bench press: 22.5*2kg, 8, 7, 7reps, 15*2kg, 15reps Dumbbell reverse grip bench press: 15*2kg, 14, 12, 12reps Dumbbell fly: …

Jun 20, 2017: Arms, 00:15:44 Kickback: 22.5kg, R10, L10, R10, L10, R10, L10reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15reps 明日筋トレできないので今晩鍛えることにしました． ただし，今朝のleg dayで体力を使っているので，少し軽…

Jun 20, 2017: Legs, 00:58:34 Forward lunge: 57kg, 10, 10, 10reps Rear lunge: 57kg, 10, 10, 10reps Side squat: 57kg, 10, 10, 10reps Good morning: 64.5kg, 12, 12, 12reps Seated calf raise: 64.5kg, 20, 20, 20reps One leg squat: 47kg, R10, L10…

Jun 18, 2017: Back & Shoulders, 00:50:04 Reverse grip bent over row: 72kg, 10, 10, 10reps One hand bent over row: 35kg, R10, L10, R10, L10reps Upright row: 56kg, 10, 10, 10reps Shoulder internal rotation: 10kg, R12, L12, R12, L12reps Cuban…

Jun 17, 2017: Chest & Waist & Arms, 00:51:30 Dumbbell incline bench press: 22.5*2kg, 10, 10, 8reps Dumbbell bench press: 22.5*2kg, 8, 7, 6reps, 15*2kg, 15reps Dumbbell reverse grip bench press: 15*2kg, 12, 12, 12reps Dumbbell fly: 15*2kg, …

Jun 15, 2017: Legs, 00:34:40 Squat: 74.5kg, 10, 10, 10reps Calf raise: 84.5kg, 10, 10, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 84.5kg, 10, 10, 10reps Hip thrust: 67kg, 10, 10, 10reps 今日は予定通りleg dayですが、昨晩に寝入りが遅くな…

Jun 13, 2017: Arms, 00:19:45 Closed grip bench press: 38kg, 15, 13, 11reps Drug curl: 38kg, 13, 13, 13reps Hummer curl: 33kg, 12, 12, 12reps Lying triceps extension: 28kg, 12, 12, 10reps 明日休養日のため，今晩には遠慮なく鍛えられる腕に行き…

Jun 13, 2017: Waist, 00:09:48 Crunch: 20, 20, 20reps Cross body crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps 早起きできたので，腹筋を鍛えておきました． 今晩に腕を鍛える予定です．

Jun 12, 2017: Rotator cuff, 00:09:01 Shoulder internal rotation: 10kg, R15, L15, R15, L15reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15reps 明日・明後日と時間がとれないため，今日は脚を鍛える予定でした． が，起床してすぐ…

Jun 11, 2017: Waist, 00:08:58 Crunch: 20, 20, 20reps Cross body crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps 出張から帰ってきました． 宿泊先のためバーベルもダンベルもないものの，腹筋くらいであれば鍛えられます． 二日酔いのためやる…

Jun 9, 2017: Arms, 00:21:26 Alternating incline curl: 15*2kg, 10, 10, 10reps Closed grip curl: 51kg, 10, 10, 10reps Reverse curl: 51kg, 10, 10, 10, 10reps Kickback: 20kg, R10, L10, R10, L10reps 今週の筋トレ終了！ これで心置きなく出張します…

Jun 9, 2017: Legs, 00:22:51 Forward lunge: 57kg, 10, 10, 10reps Side squat: 57kg, 10, 10, 10reps Good morning: 62kg, 12, 12, 12reps Seated calf raise: 62kg, 20, 20, 20reps 今朝は睡眠三時間後くらいに目が覚めてしまいました． 時計を見たら予定…

Jun 8, 2017: Chest & Waist, 00:47:19 Dumbbell incline bench press: 20*2kg, 10, 10, 10reps Dumbbell bench press: 20*2kg, 10, 10, 10reps Dumbbell reverse grip bench press: 15*2kg, 12, 12, 12, 12reps Dumbbell fly: 15*2kg, 12, 9, 9reps Crunch:…

Jun 6, 2017: Shoulders & Arms, 00:27:50 Upright row: 51kg, 10, 10, 10reps Dumbbell cuban press: 15kg*2, 10, 10, 10reps Lateral raise: 15*2kg, 12, 12, 12reps Rear raise: 15*2kg, 12, 12, 12reps Concentration curl: 7.5kg, R15, L15, R15, L15re…

Jun 5, 2017: Legs (forward), 00:37:34 Squat: 72kg, 10, 10, 10reps Seated calf raise: 52kg, 20, 20, 20reps Forward lunge: 57kg, 2reps(!) Side squat: 47kg, 10, 10, 10reps One leg squat: 47kg, R10, L10, R10, L10, R10, L10, R10, L10reps 今日は…

Jun 4, 2017: Back, 00:26:19 Reverse grip bent over row: 69.5kg, 10, 10, 10reps One hand bent over row: 35kg, R10, L10, R10, L10reps Shoulder internal rotation: 7.5kg, R20, L20, 10kg, R12, L12reps Incline shoulder external rotation: 710kg, …

Jun 2, 2017: Arms, 00:18:13 Alternating incline curl: 15*2kg, 10, 10, 10reps Closed grip curl: 51kg, 10, 12, 12reps Reverse curl: 51kg, 10, 11, 10reps Kickback: 20kg, R10, L10, R10, L10reps 予定通り，朝できなかった腕の筋トレを晩に行いまし…

Jun 2, 2017: Chest, 00:24:33 Dumbbell incline bench press: 17.5*2kg, 15, 13, 12reps Dumbbell bench press: 17.5*2kg, 12, 12, 10reps Dumbbell reverse grip bench press: 15*2kg, 12, 12, 12reps Dumbbell fly: 15*2kg, 12, 10, 11reps 昨晩に就寝が…

Jun 23, 2017: Legs (rear), 00:48:11 Rear lunge: 57kg, 12, 10, 10reps Good morning: 62kg, 12, 12, 12reps Calf raise: 84.5kg, 10, 10, 10, 10, 10, 10, 10, 10reps Romanian deadlift: 84.5kg, 10, 10, 10reps Hip thrust: 67kg, 12, 12, 12reps 背中…