Mar 31, 2018: Legs and Waist, 52:29 Forward lunge: 47kg, 10, 10, 10 reps Rear lunge: 47kg, 10, 10, 10 reps Side squat: 47kg, 12, 12, 12 reps One leg squat: 47kg, L10-R10, L10-R10, L10-R10 reps Crunch: 20, 20, 20 reps Cross body crunch: 20,…

Mar 29, 2018: Back and Shoulders, 00:63:23 Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 10, 10, 10 reps Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Dumbbell pullover: 25kg, 12, 12, 12 r…

Mar 28, 2018: Rotator cuff, Waist and Neck, 31:53 Shoulder internal rotation: 12.5kg, L15, R15, L15, R15 reps Incline shoulder external rotation: 10kg, L15, R15, L15, R15 reps Lying lateral raise: 10kg, L15, R15, L15, R15 reps Crunch: 20, …

Mar 27, 2018: Chest, 37:34 Reverse grip bench press: 47kg, 10, 10, 10 reps Bench press: 47kg, 10, 10, 10 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12, 12 reps Dumbbell shoulde…

Mar 26, 2018: Legs, 54:45 Squat: 84.5kg, 10, 10, 4(!), 6 reps Wide stance squat: 84.5kg, 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, 12, 12, 12 reps…

Mar 23, 2018: Chest, 38:20 Reverse grip bench press: 46kg, 10, 10, 10 reps Dumbbell bench press: 25*2kg, 10, 7, 8 reps, 15*2kg, 16 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12…

Mar 22, 2018: Rotator cuff and Arms, 30:48 Shoulder internal rotation: 12.5kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R20, L20, R20, L20 reps Lying lateral raise: 10kg, L20, R20, L20, R20 reps Concentration curl:…

Mar 21, 2018: Back, 00:36:46 Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 10, 10, 10 reps Dumbbell pullover: 25kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps One hand bent over row: 35kg, R10, L10, R10, …

Mar 20, 2018: Legs, 35:58 Forward lunge: 47kg, 10, 10, 10 reps Rear lunge: 47kg, 10, 10, 10 reps Side squat: 47kg, 12, 12, 12 reps One leg squat: 47kg, L10-R10, L10-R10, L10-R10 reps 出張明けと言うことで，今朝は予定通り脚の筋トレを行いまし…

Mar 18, 2018: Chest and Arms, 00:39:30 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 shoulder p…

Mar 17, 2018: Back and Shoulders, 00:43:23 Dumbbell upright row: 7.5*2kg, 20, 20, 20 reps Dumbbell lying row: 7.5*2kg, 20,20, 20 reps Arnold press: 7.5*2kg, 20, 15, 15 reps Lateral raise: 7.5*2kg, 15, 20, 20 reps Seated rear raise: 7.5*2kg…

Mar 15, 2018: Waist and Neck, 00:17:35 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,…

Mar 14, 2018: Chest, 39:19 Reverse grip bench press: 47kg, 12, 10, 9 reps Bench press: 47kg, 10, 8, 9 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12, 12 reps Dumbbell shoulder p…

Mar 12, 2018: Shoulders, 00:33:25 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 Arnold press: 15*2kg, 12, 12, 12 reps 今朝は早起…

Mar 11, 2018: Legs and Waist, 59:57 Squat: 84.5kg, 10, 10, 10 reps Wide stance squat: 84.5kg, 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, 12, 12, 12…

Mar 10, 2018: Rotator cuff and Arms and Waist, 29:26 Shoulder internal rotation: 12.5kg, R15, L15, R15, L15 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 10kg, L15, R15, L15, R15 reps Concentra…

Mar 9, 2018: Chest, 28:41 Bench press: 46kg, 12, 12, 12 reps Reverse grip bench press: 46kg, 8, 8, 7 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12, 12 reps Dumbbell shoulder pr…

Mar 7, 2018: Back, 00:31:52 Reverse grip bent over row: 67kg, 12, 12, 12 reps Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Dumbbell pullover: 25kg, 12, 12, 12 reps One hand bent over row: 35kg, R10, L10, R10, …

Mar 6, 2018: Chest and Rotator cuff and Arms, 57:38 Dumbbell bench press: 20*2kg, 12, 12, 12 reps Reverse grip bench press: 46kg, 10, 8, 10 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 10 reps Dumbbell incline fly: 12.5*2k…

Mar 4, 2018: Arms and Shoulders, 00:35:21 Close grip arm curl: 46kg, 12, 12, 12 reps Reverse curl: 46kg, 12, 12, 12 reps Bent-over triceps extension: 15*2kg, 12, 12, 12 reps Concentration curl: 10kg, R20, L20, R20, L20 reps One arm french …

Mar 3, 2018: Legs and Waist, 53:10 Squat: 82kg, 10, 10, 10 reps Wide stance squat: 84.5kg, 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, 12, 12, 12 re…

Mar 2, 2018: Chest and Rotator cuff and Arms, 33:44 Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12, 12 reps Dumbbell incline fly: 12.5*2kg, 12, 12, 12 reps Shoulder internal rotation: 12.5kg, R15, L15, R15, L15 reps Incline sh…

Mar 1, 2018: Back, 00:33:37 Reverse grip bent over row: 67kg, 12, 12, 12 reps Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps One hand bent over row: 32.5kg, R12, L12, R12, L12, R12, L12 reps 今朝は肩の筋トレのつ…