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 …

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, …