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…

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…

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 …

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…

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…

Nov 21, 2018: Waist and Legs, 42:39 Crunch: 20, 20, 20 reps (on SHOWROOM live) Side Lunge: 67 kg, 10, 10, 10 reps (on SHOWROOM live) Foward Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live) Rear Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live…

Nov 20, 2018: Back and Arms, 00:54:29 Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Pullover: 25kg, 12, 12, 12 reps (on SHOWROOM live) One Hand Row: 25kg, R15, L15, R15, L15, R15, L15 reps (on SHOWROOM live)…

Nov 18, 2018: Rotator Cuff and Chest, 00:50:48 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 (on SHOW…

Nov 17, 2018: Legs, 30:33 Seated Calf Raise: 67kg, 20, 20, 20 reps (on SHOWROOM live) Squat: 67kg, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) Hip thrust: 84.5kg, 12, 12, 12, 12,…

Nov 15, 2018: Back and Arms, 38:18/p> Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 46kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 46kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Sn…

Nov 14, 2018: Chest and Shoulders, 00:48:56 Reverse Grip Bench Press: 46kg, 10, 10, 10 reps (on SHOWROOM live) Front Raise: 46kg, 10, 10, 10 reps (on SHOWROOM live) Incline Dumbbell Press: 15*2kg, 12, 12, 12 reps (on SHOWROOM live) Lateral…

Nov 13, 2018: Waist and Legs, 64:21 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Seated Calf Raise: 67 kg, 20, 20, 20 reps (on SHOWROOM live) Barbell Twist: 67 kg, 20, 20, 20 reps (on SHOWROOM live) Foward Lunge: 47kg, 1…

Nov 11, 2018: Back and Arms, 00:46:43 Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbel…

Nov 10, 2018: Rotator Cuff and Chest, 00:39:32 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 (on SHOW…

Nov 9, 2018: Legs, 35:00 Seated Calf Raise: 67kg, 20, 20, 20 reps Squat: 67kg, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) Hip thrust: 84.5kg, 12, 12, 12, 12, 12 reps (on SHOWROO…

Nov 6, 2018: Chest and Shoulders, 00:29:47 Reverse Grip Bench Press: 46kg, 10, 10, 10 reps (on SHOWROOM live) Front Raise: 46kg, 10, 10, 10 reps (on SHOWROOM live) Lateral Raise: 15*2kg, 12, 12, 12 reps (on SHOWROOM live) Seated Rear Raise…

Nov 5, 2018: Waist and Legs, 43:05 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Seated Calf Raise: 67 kg, 20, 20, 20 reps (on SHOWROOM live) Foward Lunge: 47kg, 10, 10, 10 reps (on SHOWROOM live) Rear Lunge: 47kg, 10, 10…

Nov 4, 2018: Back and Arms, 00:27:54 Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Concentr…

Nov 3, 2018: Rotator Cuff and Chest, 00:40:54 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps (on SHOWROOM live) Lying Lateral Raise: 12.5 kg, R15, L15, R15,…

Nov 1, 2018: Legs, 31:17 Squat: 67kg, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) Hip thrust: 84.5kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) 今朝は脚の筋トレに励みました． 睡…