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筋トレ&有酸素運動&減量によるボディメイク記録

2018-01-01から1年間の記事一覧

2018年12月30日の有酸素運動

筋トレを始めて以来,有酸素運動を好き好んで行うことはなくなりました. が,今はホテル在住の身であり,フリーウェイトなんてありません. しかし,有酸素運動系のマシンがあったので,珍しく鍛えてみました. ルームランナーにエアロバイクに40分くらい続…

2018年12月30日の筋トレ

Dec 30, 2018: Waist and Neck, 00:15:59 Crunch: 20, 20, 20 reps Cross Body Crunch: 20, 20, 20 reps Reverse Crunch: 20, 20, 20 reps Neck Flexion and Extension: F30, E30, F30, E30, F30, E30 secs Neck Side Flexion: L30, R30, L30, R30, L30, R30…

2018年12月28日の筋トレ

Dec 28, 2018: Chest, 00:19:35 Dumbbell Fly: 7.5*2kg, 25, 30, 30 reps Dumbbell Reverse Grip Bench Press: 7.5*2kg, 25, 25, 25 reps Dumbbell Close Grip Bench Press: 7.5*2kg, 30, 30, 30 reps Dumbbell Bench Press: 7.5*2kg, 30, 30, 30 reps Dumbb…

2018年12月27日の筋トレ

Dec 27, 2018: Legs, 39:22 Seated Calf Raise: 67kg, 20, 20, 20 reps (on SHOWROOM live) Side Lunge: 67kg, 10, 10, 10 reps (on SHOWROOM live) Zecher Squat: 47kg, 12, 12, 12 reps (on SHOWROOM live) One Leg Squat: 47kg, L10-R10, L10-R10, L10-R1…

2018年12月26日の筋トレ

Dec 26, 2018: Shoulders, 00:34:16 Upright row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Rear deltoid row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Lateral Raise: 15*2kg, 12, 12, 12 reps (on SHOWROOM live) Seated Rear Raise: 15*2kg, 12,…

2018年12月25日の筋トレ

Dec 25, 2018: Waist and Back, 00:45:32 Crunch: 20, 20, 20 reps Reverse Crunch: 1*2kg, 20, 20, 20 reps Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Twist: 67kg, 12, 12, 12 reps (on SHOWROOM live) Good Morning…

2018年12月24日の筋トレ

Dec 24, 2018: Legs, 42:50 Squat: 67kg, 10, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12 reps (on SHOWROOM live) Standing Calf Raise (Standard and Reverse): 84.5kg, S20-R20-S20, R20-S20-R20 reps (on SHOWROOM …

2018年12月21日の筋トレ

Dec 21, 2018: Chest and Shoulders, 00:19:35 Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 15*2kg, 10, 10, 10 reps Lateral Raise: 15*2kg, 12, 12, 12 reps Seated Rear Raise: 15*2kg, 12, 12, 12 reps 今…

2018年12月20日の筋トレ

Dec 20, 2018: Legs, 44:15 Seated Calf Raise: 67kg, 20, 20, 20 reps (on SHOWROOM live) Side Lunge: 67kg, 10, 10, 10 reps (on SHOWROOM live) Zecher Squat: 47kg, 12, 12, 12 reps (on SHOWROOM live) Foward Lunge: 47kg, 10, 10, 10 reps (on SHOWR…

2018年12月19日の筋トレ

Dec 19, 2018: Chest, 28:50 Dumbbell Bench Press: 22.5*2kg, 12, 12, 12, 8, 12, 10 reps Incline Dumbbell Press: 15*2kg, 12, 12, 12 reps 今朝は胸の筋トレを行いました. 昨晩には飲みに行きまして,早めに布団に入ったので8時間くらいは睡眠できまし…

2018年12月17日の筋トレ

Dec 17, 2018: Rotator Cuff and Arms and Legs, 33:25 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Sto…

2018年12月16日の筋トレ

Dec 16, 2018: Waist and Back, 00:53:06 Crunch: 20, 20, 20 reps (on SHOWROOM live) Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Twist: 67kg, 12, 12, 12 reps (on SHOWROOM live) Good Morning: 67kg, 15, 15, 15 r…

2018年12月15日の筋トレ

Dec 15, 2018: Chest and Shoulders, 00:40:32 Dumbbell Bench Press: 22.5*2kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Rear Deltoid Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Incline Dum…

2018年12月13日の筋トレ

Dec 13, 2018: Legs, 33:57 Squat: 67kg, 10, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12 reps (on SHOWROOM live) Standing Calf Raise (Standard and Reverse): 84.5kg, S20-R20-S20, R20-S20-R20 reps (on SHOWROOM …

2018年12月12日の筋トレ

Dec 12, 2018: Arms and Legs, 24:41 Stork Stance Bicep Curl: 12.5*2kg, R12, L12, R12, L12, R12, L12 reps Concentration curl: 12.5kg, R20, L20, R20, L20 reps One arm french press: 12.5kg, R15, L15, R15, L15 reps Seated Calf Raise: 67kg, 20, …

2018年12月11日の筋トレ

Dec 11, 2018: Waist and Back, 00:48:32 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Twist: 67kg, 12, 12, 12 reps (on SHOWROOM live) Good Mornin…

2018年12月10日の筋トレ

Dec 10, 2018: Rotator Cuff and Chest, 00:31:00 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Dumbbell…

2018年12月7日の筋トレ・その2

Dec 7, 2018: Legs, 20:00 Foward Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live) Rear Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live) 今晩には脚の筋トレに励みました. フォワードランジとリアランジの2種目に絞って,脚を中心に全身を鍛えてみまし…

2018年12月7日の筋トレ・その1

Dec 7, 2018: Shoulders, 00:15:25 Lateral Raise: 15*2kg, 12, 12, 12 reps Seated Rear Raise: 15*2kg, 12, 12, 12 reps Arnold Press: 15*2kg, 12, 12, 12 reps 今朝は肩の筋トレを行いました. 最近は仕事が忙しくて夜型にシフトしていってます. 睡眠時…

2018年12月6日の筋トレ

Dec 6, 2018: Arms and Legs, 48:07 Stork Stance Bicep Curl: 12.5*2kg, R12, L12, R12, L12, R12, L12 reps Seated Calf Raise: 67kg, 20, 20, 20 reps Concentration curl: 12.5kg, R20, L20, R20, L20 reps One arm french press: 12.5kg, R15, L15, R15…

2018年12月5日の筋トレ

Dec 5, 2018: Chest, 00:33:07 Dumbbell bench press: 22.5*2kg, 10, 12, 13, 12, 12, 12, 10, 8 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12, 12 reps 今朝は胸の筋トレに励みました. 最近生活リズムが乱れてしまい,全体的にイマ…

2018年12月4日の筋トレ

Dec 4, 2018: Waist and Back, 00:31:15 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Dumbbell Lying Row: 15*2kg, 12, 12, 12, 12, 12 reps One Hand Row: 25kg, R15, L15, R15, L15 reps 今朝は背中と腹の筋トレに励みました. 最近…

2018年12月2日の筋トレ

Dec 2, 2018: Chest and Shoulders, 00:43:48 Reverse Grip Bench Press: 47kg, 10, 10, 10 reps High Clean: 47kg, 10, 10, 10 reps Rear Deltoid Row Barbell: 47kg, 12, 12, 12 reps Incline Dumbbell Press: 15*2kg, 12, 12, 12 reps Lateral Raise: 15*…

2018年12月1日の筋トレ

Dec 1, 2018: Legs, 50:39 Seated Calf Raise: 67kg, 20, 20, 20 reps Side Lunge: 67kg, 10, 10, 10 reps (on SHOWROOM live) Zecher Squat: 47kg, 12, 12, 12 reps (on SHOWROOM live) Foward Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live) Rear Lunge…

2018年11月30日の筋トレ

Nov 30, 2018: Rotator Cuff and Arms, 23:07 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Concentratio…

2018年11月29日の筋トレ

Nov 29, 2018: Chest, 00:27:48 Dumbbell bench press: 15*2kg, 20, 20, 15 reps Dumbbell incline press: 15*2kg, 12, 12, 12 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 15*2kg, 10, 10, 10 reps 今朝…

2018年11月27日の筋トレ

Nov 27, 2018: Waist and Back, 00:46:00 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Good Morning: 67kg, 15, 15, 15 reps (on SHOWROOM live) Barbell Twis…

2018年11月25日の筋トレ

Nov 25, 2018: Legs, 37:58 Seated Calf Raise: 67kg, 20, 20, 20 reps (on SHOWROOM live) Squat: 67kg, 10, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12 reps (on SHOWROOM live) Hip thrust: 84.5kg, 12, 12, 12, 12 …

2018年11月24日の筋トレ

Nov 24, 2018: Waist and Rotator Cuff and Arms, 33:31 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L…

2018年11月23日の筋トレ

Nov 23, 2018: Chest and Shoulders, 00:40:06 Reverse Grip Bench Press: 47kg, 10, 10, 10, 10, 8 reps (on SHOWROOM live) Incline Dumbbell Press: 15*2kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) Lateral Raise: 15*2kg, 12, 12, 12 reps (on SHO…