2018-01-01から1ヶ月間の記事一覧
Jan 31, 2018: Back, 00:42:27 Reverse grip bent over row: 67kg, 12, 12, 12, 12 reps Good morning: 67kg, 15, 15, 15, 15 reps Dumbbell pullover: 22.5kg, 12, 12, 12, 12 reps One hand bent over row: 32.5kg, L12, R12, L12, R12, L12, R12 reps 今…
Jan 30, 2018: Legs, 00:38:42 Squat: 77kg, 10, 10, 10, 10 reps Side squat: 77kg, 12, 12, 12, 12 reps Hip thrust: 77kg, 12, 12, 12, 12 reps 休日出勤に加えて最近缶詰状態での仕事により，疲労が残りまくりな今日この頃． やる気に欠けるものの避けら…
Jan 29, 2018: Chest and Waist, 00:34:37 Dumbbell incline bench press: 20*2kg, 12, 12, 10 reps Dumbbell bench press: 20*2kg, 12, 12, 11 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Reverse grip bench press: 38.5kg, 7(!) reps Crunch: 20, 20, 2…
Jan 26, 2018: Back and Biceps, 00:15:45 One hand snatch: 22.5kg, R12, L12, R12, L12 reps Dumbbell pullover: 22.5kg, 12, 12, 12 reps Concentration curl: 10kg, R20, L20, R20, L20, R20, L20 reps 今朝は少しだけ早起きできたので，早朝業務前に15…
Jan 24, 2018: Legs, 00:47:58 Squat: 77kg, 10, 10, 10 reps Side squat: 77kg, 12, 12, 12 reps Jefferson squat: 77kg, R12, L12, R12, L12 reps Hip thrust: 77kg, 12, 12, 12 reps Seated calf raise: 77kg, 20, 20, 20 reps 今日は予定通り脚の筋トレ…
Jan 23, 2018: Shoulders and Triceps, 00:33:57 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12 reps Bent over triceps extension: 15*2kg,…
Jan 21, 2018: Legs, 00:37:09 Squat: 77kg, 10, 10, 10 reps Side squat: 77kg, 12, 12, 12 reps Jefferson squat: 77kg, R12, L12, R12, L12 reps Hip thrust: 77kg, 12, 12, 12 reps Seated calf raise: 77kg, 20, 20, 20 reps 今日は予定通り脚の筋トレ…
Jan 20, 2018: Chest and Back, 00:38:20 Dumbbell incline bench press: 17.5*2kg, 15, 14, 11 reps Dumbbell bench press: 17.5*2kg, 15, 13, 13 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Dumbbell pullover: 22.5kg, 12, 12, 12 reps Shoulder intern…
Jan 17, 2018: Legs, 00:42:14 Lunges (Forward and Rear): 62kg, F10, R10, F10, R10 reps One leg squat: 47kg, L10-R10, L10-R10, L10-R10 reps Seated calf raise: 77kg, 20, 20, 20 reps 今日は予定通り脚の筋トレに励みました． 1月9日と同じメニュー…
Jan 16, 2018: Shoulders and Arms, 00:53:26 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Reverse curl: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12 reps Ben…
Jan 14, 2018: Back, 00:44:19 Reverse grip bent over row: 67kg, 12, 12, 12 reps Good morning: 67kg, 15, 15, 15 reps Dumbbell pullover: 22.5kg, 12, 12, 12 reps One hand snatch: 22.5kg, R12, L12, R12, L12 reps One hand bent over row: 32.5kg, …
Jan 13, 2018: Legs, 00:52:51 Squat: 77kg, 10, 10, 10 reps Side squat: 77kg, 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 Jefferson sq…
Jan 12, 2018: Waist and Neck, 00:15:54 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…
Jan 10, 2018: Shoulders and Arms, 00:52:06 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Reverse curl: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12 reps Ben…
Jan 9, 2018: Legs, 00:34:38 Lunges (Forward and Rear): 62kg, F10, R10, F10, R10 reps One leg squat: 47kg, L10-R10, L10-R10, L10-R10 reps Seated calf raise: 77kg, 20, 20, 20 reps 今日は予定通り脚の筋トレに励みました． 昨年の反省点の一つにラ…
Jan 8, 2018: Chest and Waist, 00:50:52 Dumbbell incline bench press: 17.5*2kg, 15, 13, 11 reps Dumbbell bench press: 17.5*2kg, 15, 13, 13 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Front raise: 38.5kg, 10, 10, 10 reps Reverse grip bench pr…
Jan 6, 2018: Back, 00:45:46 Reverse grip bent over row: 67kg, 12, 12, 12 reps Good morning: 67kg, 15, 15, 15 reps Dumbbell pullover: 22.5kg, 10, 10, 10 reps One hand snatch: 22.5kg, R12, L12, R12, L12 reps One hand bent over row: 27.5kg, R…
Jan 5, 2018: Legs, 00:42:05 Squat: 72kg, 12, 12, 12 reps Side squat: 72kg, 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 thrust: …
Jan 4, 2018: Back and Shoulders, 00:30:34 Pilates: 5 mins Dumbbell upright row: 7.5*2kg, 20, 20, 20 reps Dumbbell lying row: 7.5*2kg, 20,20, 20 reps Lateral raise: 7.5*2kg, 20, 20, 20 reps Seated rear raise: 7.5*2kg, 20, 20, 20 reps Lying …
Jan 3, 2018: Chest and Arms, 00:35:38 Dumbbell fly: 7.5*2kg, 30, 30, 30 reps Dumbbell bench press: 7.5*2kg, 30, 30, 30 reps Reverse grip bench press: 7.5*2kg, 25, 25, 25 reps Dumbbell pulliver: 7.5*2kg, 20, 20, 20 reps Dumbbell bent over t…
Jan 1, 2018: Pilates, 00:05:00 新年最初のトレーニングにて、腹筋を鍛えるのは年越しビールを呑んだことからパス。 代わりに普段ストレッチで使っているアプリに付随してあるピラティスを5分行いました。 体力も運動神経もない私にとって、慣れない運動は5…
