Aug 30, 2017: Legs, 00:43:31 Forward lunge: 62kg, 10, 10, 10 reps Rear lunge: 62kg, 10 reps Good morning: 69.5kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, 10-10-10-10-10-10-10-10 reps Side squat: 77kg, 12 reps…

Aug 29, 2017: Shoulders & Arms, 00:46:36 Upright row: 46kg, 12, 12, 12 reps Closed grip curl: 46kg, 12, 12, 12 reps Reverse curl: 46kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 15, 12 reps Dumbbell b…

Aug 27, 2017: Legs & Waist & Arms, 00:28:27 Forward lunge: 62kg, 2, 1 reps Seated calf raise: 62kg, 20, 20, 20 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Concentration curl: 10kg, R20, L…

Aug 26, 2017: Shoulders, 00:28:40 Upright row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Lying lateral raise: 7.5kg, R15, L15, R15, L15 reps Cuban press: 12.5*2kg, 12, 12, 12 reps 明日…

Aug 25, 2017: Chest & Arms, 00:41:08 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell bench press: 15*2kg, 15, 15, 15 reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 15 reps Dumbbell fly: 12.5*2kg, 12, 12, 12 reps Dum…

Aug 24, 2017: Waist, 00:09:45 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps 今日は胸か肩のいずれかを鍛えるつもりでしたが，肩に筋肉痛が残ってしまいました． 前回肩を鍛えたのは日曜日です…

Aug 23, 2017: Legs, 00:18:37 Rear lunge: 62kg, 10, 10, 10 reps Seated calf raise: 62kg, 20, 20, 20 reps Hip thrust: 62kg, 15, 15, 15 reps 昨晩の筋トレでの疲れがまだ残ったのか，今朝は二度寝への欲望との戦いでした． 30分くらい葛藤していたもの…

Aug 22, 2017: Back, 00:29:46 Deadlift: 84.5kg, 10, 10, 10 reps Reverse grip bent over row: 72kg, 10, 10, 10 reps One hand bent over row: 35kg, R10, L10, R10, L10 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Should…

8月も後半に入りスケジュールを見返してみると，ずいぶん忙しくなりそうです． とりあえず，来月には4回出張が入っており，再来月からは平日にほぼ毎日定期業務が入ります． 筋トレへの影響大で，これまでの週に3-4回程度で1時間前後の…

Aug 20, 2017: Chest & Shoulders & Arms, 00:58:32 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell bench press: 15*2kg, 15, 15, 15 reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 15 reps Dumbbell fly: 12.5*2kg, 12, 12,…

Aug 19, 2017: Legs, 00:45:42 Squat: 79.5kg, 10, 10, 10 reps Side squat: 77kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, 10-10-10-10, 10-10-10-10 reps Romanian deadlift: 84.5kg, 10, 10, 10 reps 今朝は久しぶりに…

Aug 18, 2017: Waist & Arms, 00:16:32 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15 reps 一昨日から仕事に復帰しましたが，頭の方は完全復活に…

Aug 16, 2017: Back & Shoulders, 00:37:46 Shoulder internal rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 7.5kg, R15, L15, R15, L15 reps Cuban press: 15*2kg, 10, 10, 10 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: …

Aug 15, 2017: Legs & Arms, 00:50:20 Forward 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, R10-L10, R10-L10. R10-L10 re…

Aug 13, 2017: Chest, 00:34:18 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell bench press: 15*2kg, 15, 15, 15 reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 15 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Dumbbell ben…

Aug 12, 2017: Shoulders, 00:19:52 Arnold press: 15*2kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Lying lateral raise: 7.5kg, R12, L12, R12, L12 reps 昨日に引き続き，今朝も首と腰が痛みます．…

Aug 10, 2017: Back, 00:22:50 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, R15, L15, R15, L15 reps Shoulder internal rotation: 10…

Aug 7, 2017: Waist, 00:07:41 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps

Aug 6, 2017: Waist, 00:08:56 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps

Aug 4, 2017: Back & Shoulders, 00:32:04 One hand bent over row: 7.5kg, R25, L25, R20, L20 reps Lying lateral raise: 7.5kg, R12, L12, R12, L12 reps Shoulder internal rotation: 7.5kg, R20, L20, R20, L20 reps Arnold press: 7.5*2kg, 20, 15, 15…

Aug 3, 2017: Chest & Waist & Arms, 00:52:19 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: 15*2kg, 12, 12, 12 reps Dumbbell fly: 12.5*2kg, 12, 12, …

Aug 2, 2017: Legs, 01:01:50 Squat: 79.5kg, 10, 10, 10 reps Side squat: 77kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 87kg, 10-10-10-10, 10-10-10-10 reps Romanian deadlift: 87kg, 10, 10, 10 reps Jefferson Squat: 79.5 …