2018-02-01から1ヶ月間の記事一覧
Feb 27, 2018: Chest, 20:25 Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12, 12 reps Dumbbell pullover: 25kg, 12, 12, 12 reps 今朝は胸の筋トレに励みました． 朝から業務のため短時間…
Feb 26, 2018: Legs, 49:34 Squat: 82kg, 10, 10, 10 reps Wide stance squat: 82kg, 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 thru…
Feb 25, 2018: Back and Shoulders, 00:10:42 Reverse grip bent over row: 67kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12 reps 一昨日呑んだ酒で悪酔いして絶不調のため，昨日は筋トレをお休みしま…
Feb 23, 2018: Arms and Waist, 18:47 Concentration curl: 10kg, R20, L20, R20, L20, R20, L20 reps One arm french press: 10kg, R20, L20, R20, L20, R20, L20 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20…
Feb 22, 2018: Legs, 54:07 Squat: 82kg, 10, 10, 10 reps Wide stance squat: 82kg, 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 thru…
Feb 20, 2018: Rotator Cuff and Arms, 16:09 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 10kg, L15, R15, L15, R15 reps One arm french press:…
Feb 20, 2018: Chest and Arms, 50:11 Dumbbell incline bench press: 20*2kg, 12, 12, 12 reps Dumbbell bench press: 20*2kg, 12, 12, 12 reps Dumbbell reverse grip bench press: 20*2kg, 12, 10, 12 reps Dumbbell pullover: 25kg, 12, 12, 12 reps Dum…
Feb 18, 2018: Legs and Waist, 47:34 Lunges (Forward and Rear): 62kg, F10, R10, F3(!), R3(!) reps Wide stance squat: 82kg, 12, 12, 12 reps Hip thrust: 82kg, 12, 12, 12, 12 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reve…
思い立ってボディメイクの方針を少し変える事にしました． まず，意図するところは次の通り． デッドリフトを週2回行う カロリー摂取量にメリハリをつける 項目1は直前の記事を読んでもらえれば分かると思います． デッドリフトが弱すぎるので，初心にかえっ…
Feb 17, 2018: Rotator Cuff and Arms and Shoulders, 37:23 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Concentration curl: 10kg, L20, R20, L20, R20 reps Lying la…
Feb 16, 2018: Back, 00:15:58 Deadlift: 84.5kg, 12, 12, 12, 12 reps Dumbbell pullover: 22.5kg, 15, 15, 15, 15 reps 今朝は15分くらいだけ筋トレできるので，デッドリフトを中心に鍛えることにしました． 自宅での筋トレには多くの利点があるものの，大…
Feb 14, 2018: Legs, 00:13:35 Squat: 82kg, 8, 8, 8 reps Wide stance squat: 82kg, 12, 12, 12 reps 昨日の記事で書いた膝の不安定さですが，今朝はそんなことありましたっけ？という感じで治っていました． よく分かりませんが，昨日の筋トレが不十分で体…
Feb 13, 2018: Legs and Waist, 36:02 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Seated calf raise: 77kg, 20, 20, 20 reps Hip thrust: 77kg, 12, 12, 12, 12 reps Squat: 77kg, 2(!) reps Wide stanc…
Fed 12, 2018: Back, 00:57:23 Reverse grip bent over row: 67kg, 12, 12, 12, 12 reps Good morning: 67kg, 15, 15, 15 reps Dumbbell pullover: 22.5kg, 12, 12, 12, 12 reps One hand snatch: 22.5kg, R12, L12, R12, L12 reps One hand bent over row: …
Feb 11, 2018: Chest and Rotator cuff, 51:11 Dumbbell incline bench press: 20*2kg, 12, 12, 10 reps Dumbbell bench press: 20*2kg, 12, 12, 12 reps Dumbbell reverse grip bench press: 20*2kg, 10, 10, 10 reps Dumbbell incline fly: 12.5*2kg, 12, …
Feb 9, 2018: Shoulders and Arms, 00:51:07 Upright row: 46kg, 12, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12, 12 reps Concentration curl: 10kg…
Feb 8, 2018: Legs and Waist, 40分くらい Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps One leg squat: 47kg, L12-R12, L12-R12, L12-R12 reps Seated calf raise: 77kg, 20, 20, 20 reps Lunges (Forward…
Fed 7, 2018: Back, 00:48:36 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 snatch: 22.5kg, R12, L12, R12, L12 reps One hand bent over ro…
Feb 6, 2018: Chest and Rotator cuff, 56:28 Dumbbell incline bench press: 20*2kg, 12, 12, 10 reps Dumbbell bench press: 20*2kg, 12, 12, 12 reps Dumbbell reverse grip bench press: 20*2kg, 10, 9, 10 reps Dumbbell incline fly: 12.5*2kg, 12, 12…
Feb 4, 2018: Legs, 00:43:40 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 Hip thrust: 7…
Feb 3, 2018: Shoulders, 00:37:41 Upright row: 46kg, 12, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12, 12 reps Seated rear raise: 15*2kg, 12, 12, 12, 12 reps 予定では昨日は肩，今日は脚を鍛え…
Feb 1, 2018: Rotator Cuff and Arms, 00:17:52 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Concentration curl: 10kg, L20, R20, L20, R20 reps Lying lateral raise:…
