今朝は脚の筋トレを行うつもりでしたが，腰に疲労が溜まってしまいました． 昼から出掛ける用事がありそこそこ歩く事から，無理は禁物と判断して休養日にしました． 腰への疲労の原因ですが，明らかに前日に行ったグッドモーニングだと…

Nov 18, 2017: Shoulders and Back, 00:49:24 Reverse grip bent over row: 69.5kg, 12, 12, 12 reps Good morning: 69.5kg, 12, 12, 12 reps Seated military press: 41kg, 8, 6, 6 reps Rear deltoid row: 46kg, 12, 12, 12 reps One hand bent over row: …

Nov 16, 2017: Rotator cuff, 00:10:07 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 7.5kg, L15, R15, L15, R15 reps 今朝は睡眠を優先したため筋…

Nov 15, 2017: Legs, 00:32:57 Squat: 72kg, 10, 10, 10 reps Side squat: 72kg, 12, 12, 12 reps Good morning: 72kg, 12, 12, 12 reps Hip thrust: 72kg, 12, 12, 12 reps Seated calf raise: 72kg, 20, 20, 20 reps コンディションは好調には程遠く，今朝…

Nov 14, 2017: Chest and Arms, 00:54:24 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell incline fly: 15*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 15 reps Dumbbell bench press: 15*2kg, 15, 20, 15 …

Nov 11, 2017: Back & Shoulders, 00:34:52 Dumbbell upright row: 7.5*2kg, 15, 15, 15 reps Dumbbell lying row: 7.5*2kg, 15, 15, 15 reps Arnold press: 7.5*2kg, 15, 15, 15 reps Lateral raise: 7.5*2kg, 15, 15, 15 reps Seated rear raise: 7.5*2kg,…

Nov 9, 2017: Arms, 00:25:03 Closed grip curl: 46kg, 12, 12, 12 reps Reverse curl: 46kg, 12, 12, 12 reps Dumbbell bent over triceps extension: 15*2kg, 12, 12, 12 reps One arm french press: 7.5kg, R15, L15, R15, L15, R15, L15 reps Concentrat…

Nov 7, 2017: Legs, 00:52:51 Squat: 69.5kg, 10, 10, 10 reps Side squat: 69.5kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10-F10-R10-F10-R10 reps Romanian deadlift: 84.5kg, 10, 10, 10 reps Hip thrus…

Nov 6, 2017: Chest, 00:16:56 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell incline fly: 15*2kg, 10, 10, 10 reps Dumbbell bench press: 15*2kg, 15, 15, 15 reps 今朝は20分弱くらい時間が取れたので，胸3種目だけ行いました． 先週…

Nov 4, 2017: Shoulders and Triceps, 00:47:16 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Dumbbe…

Nov 3, 2017: Legs, 00:44:36 Squat: 69.5kg, 10, 10, 10 reps Side squat: 69.5kg, 10, 10, 10 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10-F10-R10-F10-R10 reps Good morning: 72kg, 12, 12, 12 reps Hip thrust: 72kg…

Nov 1, 2017: Arms, 00:13:40 Zottman curl: 15*2kg, 10, 10, 10 reps Dumbbell bent over triceps extension: 15*2kg, 10, 10, 10 reps One arm french press: 7.5kg, R12, L12, R12, L12, R12, L12 reps Concentration curl: 10kg, R20, L20, R20, L20 rep…

Oct 31, 2017: Legs, 00:53:38 Squat: 67kg, 12, 12, 12 reps Side squat: 67kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10-F10-R10-F10-R10 reps Good morning: 72kg, 12, 12, 12 reps Hip thrust: 72kg, 1…

Oct 24, 2017: Rotator cuff and Waist, 00:13:05 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Shoulder external rotation: 7.5kg, R15, L15, R15, L15 reps Crunch: 20, 20, 20 reps 今日は早朝業務がありましたが，10分強時間が取れたの…

Oct 29, 2017: Shoulders, Arms, Waist and Neck, 00:40:23 Lying lateral raise: 7.5kg, L20, R20, L20, R20, L20, R20 reps Zottman curl: 12.5*2kg, 10, 10, 10 reps Concentration curl: 10kg, R20, L20, R20, L20, R20, L20 reps Crunch: 20, 20, 20 re…

Oct 28, 2017: Legs, 00:47:17 Squat: 67kg, 10, 12, 10 reps Side squat: 67kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10, F10-R10-F10-R10 reps Good morning: 77kg, 10, 10, 10 reps Hip thrust: 72kg, …

今朝の筋トレは左肩に痛みがあるため中止しました． 単に左肩を上げるだけでも痛いのですよね． また，明日のランジを先に行う手も考えましたが，今日は飲み会の店への往復だけでもかなり歩くことから廃案． 腹筋も昨日鍛えたばかり． ま…

Oct 24, 2017: Back and Waist, 00:51:11 Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 12, 12, 12 reps One hand bent over row: 27.5kg, R15, L15, R15, L15 reps Shoulder internal rotation: 10kg, R15, L15, R15, L15 reps In…

Oct 22, 2017: Legs, 00:49:41 Squat: 67kg, 10, 10, 10 reps Side squat: 67kg, 10, 10, 10 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10, F10-R10-F10-R10 reps Good morning: 77kg, 10, 10, 10 reps Jefferson Squat: 7…

Oct 21, 2017: Chest and Arms, 00:57:17 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 Rev…

Oct 20, 2017: Legs, 00:08:59 Lunge (forward and rear): 62kg, F10, R10 reps Seated calf raise: 67kg, 20, 20, 20 reps 昨日忙しくて回避してしまったので，10分弱でも鍛えてみました． 明日は胸と腕を鍛える予定です．

Oct 18, 2017: Shoulders & Waist, 00:44:35 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch: 2…

Oct 17, 2017: Back, 00:47:04 Good morning: 67kg, 12, 12, 12 reps Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 12, 12, 12 reps One hand bent over row: 22.5kg, R15-L15, R15-L15, R15-L15 reps Shoulder internal rotation:…

Oct 15, 2017: Legs, 00:54:07 Squat: 67kg, 10, 12, 10 reps Standing calf raise (SS with reverse version): 84.5kg, 10-10-10-10-10-10-10-10 reps Side squat: 77kg, 12, 12, 12 reps Jefferson Squat: 77kg, R12, L12, R12, L12 reps Hip thrust: 72kg…

Oct 12, 2017: Legs, 00:28:20 Lunge (forward and rear): 57kg, F10, R10, F10, R10, F10, R10 reps Seated calf raise: 67kg, 20, 20, 20 reps 木曜日は朝から業務のため，筋トレに割り当てられるのは30分くらいです． こういう時にどう鍛えるかはボディメ…

Oct 11, 2017: Chest and Arms, 00:47:42 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 Ben…

Oct 10, 2017: Rotator cuff, Waist and Neck, 00:27:18 Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Shoulder internal rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 7.5kg, 15, 15, 15 reps Crunch: 20, 20, 20…

Oct 9, 2017: Legs, 00:41:59 Squat: 67kg, 10, 10, 10 reps Standing calf raise (SS with reverse version): 84.5kg, 10-10-10-10-10-10-10-10 reps Side squat: 77kg, 12, 12, 12 reps Jefferson Squat: 77kg, R12, L12, R12, L12 reps Hip thrust: 72kg,…

Oct 8, 2017: Shoulders & Waist, 00:55:24(?) Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch:…

Oct 7, 2017: Back, 00:49:57 Good morning: 67kg, 12, 12, 12 reps Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 12, 12, 12 reps One hand bent over row: 22.5kg, R15, L15, R15-L15 reps Shoulder internal rotation: 10kg, R1…