2017-07-01から1ヶ月間の記事一覧
Jul 31, 2017: Back & Shoulders, 00:42:16 Reverse grip bent over row: 72kg, 10, 10, 10 reps One hand bent over row: 35kg, R10, L10, R10, L10, R10, L10 reps Lying lateral raise: 7.5kg, R12, L12, R12, L12 reps Shoulder internal rotation: 10kg…
Jul 30, 2017: Waist & Arms, 00:26:05 Crunch: 20, 20, 20 reps Cross body crunch: 15, 15, 15 reps Reverse crunch: 15, 15, 15 reps Closed grip curl: 56kg, 10, 10, 10reps Reverse curl: 56kg, 10, 10, 10reps Concentration curl: 10kg, R15, L15, R…
Jul 29, 2017: Legs, 00:59:16 Forward lunge: 62kg, 10, 10, 10 reps Rear lunge: 62kg, 10, 10, 10 reps Side squat: 69.5kg, 12, 12, 12 reps Good morning: 69.5kg, 12, 12, 12 reps Seated calf raise: 69.5kg, 20, 20, 20 reps One leg squat: 47kg, R…
Jul 28, 2017: Chest, 00:39:01 Dumbbell incline bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 22.5*2kg, 10, 10, 9 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Dumbbel…
Jul 26, 2017: Shoulders, 00:28:47 Cuban press: 15*2kg, 10, 10, 10 reps Lateral raise: 15*2kg, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12 reps Lying lateral raise: 7.5kg, R12, L12, R12, L12 reps Incline shoulder external rotation…
Jul 25, 2017: Legs, 00:53:02 Squat: 77 kg, 10, 10, 10 reps Standing calf raise (SS with reverse version): 84.5 kg, 10-10, 10-10 / 12-12, 12-12 reps Romanian deadlift: 84.5 kg, 12, 12, 10 reps Jefferson Squat: 79.5 kg, R12, L12, R12, L12 re…
Jul 23, 2017: Chest & Waist & Arms, 00:57:21 Dumbbell incline bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 20*2kg, 12, 12, 12 reps Dumbbell fly: 12.5*2kg, 12, 12,…
Jul 22, 2017: Legs, 01:10:21 Forward lunge: 59.5kg, 10, 10, 10 reps Rear lunge: 59.5kg, 10, 10, 10 reps Side squat: 67kg, 12, 12, 12 reps Good morning: 69.5kg, 12, 12, 12 reps Seated calf raise: 69.5kg, 20, 20, 2 0reps One leg squat: 47kg,…
Jul 20, 2017: Back, 00:27:27 Reverse grip bent over row: 72kg, 10, 10, 10 reps One hand bent over row: 35kg, R10, L10, R10, L10, R10, L10 reps Incline shoulder external rotation: 10kg, R10, L10, R10, L10, R10, L10 reps Shoulder internal ro…
Jul 19, 2017: Arms & Waist, 00:12:35 Concentration curl: 10kg, R15, L15, R15, L15, R15, L15 reps Crunch: 20, 20, 20 reps Cross body crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps 今日は休養日のつもりでしたが,出勤前のシャワーを浴び…
Jul 18, 2017: Legs, 00:55:04 Squat: 77 kg, 10, 10, 10 reps Standing calf raise (SS with reverse version): 84.5 kg, 10-10, 10-10 / 10-10, 10-10 / 10-10, 10-10 reps Romanian deadlift: 84.5 kg, 10, 10, 10 reps Jefferson Squat: 79.5 kg, R12, L…
Jul 17, 2017: Back & Shoulders, 00:29:57 One hand bent over row: 7.5kg, R30, L30, R20, L20 reps Shoulder internal rotation: 7.5kg, R20, L20, R20, L20 reps Shoulder external rotation: 7.5kg, R10, L10, R10, L10 reps Arnold press: 7.5*2kg, 15…
Jul 11, 2017: Chest & Waist, 00:49:29 Dumbbell incline bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 20*2kg, 10, 12, 12 reps Dumbbell fly: 12.5*2kg, 12, 12, 12 rep…
Jun 23, 2017: Arms, 00:23:19 Closed grip bench press: 38kg, 16, 14, 12 reps Drug curl: 38kg, 15, 13, 13 reps Hummer curl: 33kg, 13, 13, 13 reps Lying triceps extension: 28kg, 13, 12, 10 reps 昨日の仕事および今朝の筋トレによる疲労のため,今…
Jul 13, 2017: Back & Shoulders, 00:57:51 Reverse grip bent over row: 72kg, 10, 10, 10 reps One hand bent over row: 35kg, R10, L10, R10, L10, R10, L10 reps Upright row: 56kg, 10, 10, 10 reps Shoulder internal rotation: 10kg, R15, L15, R15, …
Jul 11, 2017: Chest & Waist & Arms, 00:50:19 Dumbbell incline bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 17.5*2kg, 12, 12, 12 reps Dumbbell fly: 12.5*2kg, 12, 1…
Jul 10, 2017: Legs, 01:02:39 Forward lunge: 59.5kg, 10, 10, 10reps Rear lunge: 59.5kg, 10, 10, 10reps Side squat: 62kg, 12, 12, 12reps Good morning: 67kg, 12, 12, 12reps Seated calf raise: 67kg, 20, 20, 20reps One leg squat: 47kg, R10, L10…
Jul 9, 2017: Arms, 00:16:40 Closed grip curl: 56kg, 10, 10, 10 reps Reverse curl: 56kg, 10, 10, 10 reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15 reps 今日は予定通り腕の筋トレを行いました. 15分ちょっとくらいで終わるので冷房を…
Jul 8, 2017: Back & Shoulders, 00:51:45 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, R15, L15, R15, L15reps Cuban …
Jul 6, 2017: Legs, 00:57:23 Squat: 77 kg, 10, 8, 6, 6 reps Standing calf raise (SS with reverse version): 87 kg, 10-10, 10-10, 10-10 reps Romanian deadlift: 87 kg, 10, 10, 10 reps Jefferson Squat: 79.5 kg, R12, L12, R12, L12 reps Hip thrus…
Jul 4, 2017: Chest & Waist & Arms, 01:08:17 Dumbbell incline bench press: 22.5*2kg, 10, 10, 10reps Dumbbell bench press: 22.5*2kg, 10, 10, 10reps Dumbbell reverse grip bench press: 17.5*2kg, 12, 12, 11reps Dumbbell fly: 12.5*2kg, 12, 12, 1…
Jul 3, 2017: Back & Shoulders, 01:00:38 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, R15, L15, R15, L15reps Cuban …
Jul 2, 2017: Waist, 00:09:20 Crunch: 20, 20, 20reps Cross body crunch: 15, 15, 15reps Reverse crunch: 15, 15, 15reps 昨日のleg dayで身体中が筋肉痛ですが,特に関係ない肩に張りが残っているのは不安なところです. 本来ならば今日は休養日のつもり…
Jul 1, 2017: Legs, 01:05:45 Forward lunge: 57kg, 10, 10, 10reps Rear lunge: 57kg, 10, 10, 10reps Side squat: 62kg, 12, 12, 12reps Good morning: 67kg, 12, 12, 12reps Seated calf raise: 67kg, 20, 20, 20reps One leg squat: 47kg, R10, L10, R10…