Apr 3, 2025: Chest and Flexibility, 18 mins. Yoga: 11:20 Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15 reps 時間がないのでダンベルベンチプレス５セットだけ行いました． 明日も朝から忙しいので筋トレをお休みします． 土日にはしっかり筋ト…

Mar 29, 2025: Chest and Rotator Cuff and Flexibility, 43 mins. Yoga: 11:12 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 20, 2…

Mar 24, 2025: Chest and Rotator Cuff and Flexibility, 43 mins. Yoga: 11:20 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 20, 2…

Mar 20, 2025: Chest and Rotator Cuff and Flexibility, 43 mins. Yoga: 11:14 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 20, 2…

Mar 10, 2025: Chest and Rotator Cuff and Flexibility, 46 mins. Yoga: 11:13 Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 reps …

Mar 6, 2025: Chest and Rotator Cuff and Flexibility, 45 mins. Yoga: 11:13 Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 reps D…

Feb 22, 2025: Flexibility and Chest and Rotator Cuff, 46 mins. Yoga: 11:12 Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20 r…

Feb 4, 2025: Flexibility and Chest and Rotator Cuff, 47 mins. Yoga: 11:16 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 20…

Jan 27, 2025: Flexibility and Chest and Rotator Cuff, 47 mins. Yoga: 11:14 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 2…

Jan 20, 2025: Flexibility and Chest and Rotator Cuff, 49 mins. Yoga: 11:15 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 2…

Jan 15, 2025: Flexibility and Chest and Rotator Cuff, 50 mins. Yoga: 11:33 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Reverse Grip Bench Press: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 2…

Jan 11, 2025: Flexibility and Chest and Rotator Cuff, 46 mins. Yoga: 11:20 Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Closed Hammer Grip Bench Press: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15…

Jan 5, 2025: Legs and Rotator Cuff & Flexibility, 45 mins. Yoga: 11:47 Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Bridging: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Lying Hip Abduction: 1…

Dec 30, 2024: Legs and Rotator Cuff & Flexibility, 44 mins. Yoga: 11:22 Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Bridging: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Lying Hip Abduction: …

Oct 5, 2024: Chest & Rotator Cuff & Flexibility, 37 mins, 83.5 kg. Yoga: 11:13 Fly: 10 * 2 kg, 20, 20, 20 reps Squeeze Press: 10 * 2 kg, 15, 15, 15 reps Dumbbell Pullover: 15 kg, 15, 15, 15 reps Shoulder Internal Rotation: 10 kg, L20-R20, …

Sep 30, 2024: Chest & Rotator Cuff & Flexibility, 49 mins, 82.6 kg. Yoga: 11:17 Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15 reps Incline Fly: 10 * 2 kg, 20, 20, 20 reps Incline Squeeze Press: 10 * 2 kg, 15, 15, 15 reps Shoulder Int…

Sep 17, 2024: Chest & Rotator Cuff & Flexibility, 27 mins, 82.0 kg. Yoga: 11:20 Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20, L20-R20 reps Triceps-bar Deadlift: 38 kg…

Sep 6 2024: Legs and Rotator Cuff & Flexibility, 45 mins, 82.4 kg. Yoga: 11:30 Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Bridging: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Lying Hip Abdu…

Aug 12, 2024: Legs and Rotator Cuff & Flexibility, 43 mins. Yoga: 10:39 Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Bridging: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Lying Hip Abduction: …

Jul 24, 2024: Chest & Rotator Cuff & Flexibility, 53 mins, 81.3 kg. Yoga: 10:11 Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15 reps Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Squeeze Press: 10 * 2 kg, 15, 15, 15, 15 reps Incl…

Jul 19, 2024: Chest & Rotator Cuff & Flexibility, 53 mins, 79.7 kg. Yoga: 10:20 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Squeeze Press: 10 * 2 kg, 15, 15, 15, 15 reps Incline Fly: 10 * 2 kg, 15, 15, 15, 15 reps Dumbbell…

Jul 14, 2024: Chest & Rotator Cuff & Flexibility, 53 mins, 79.9 kg. Yoga: 10:18 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Squeeze Press: 10 * 2 kg, 15, 15, 15, 15 reps Incline Fly: 10 * 2 kg, 15, 15, 15, 15 reps Dumbbell…

Jul 7, 2024: Chest & Rotator Cuff & Flexibility, 48 mins, xx.x kg. Yoga: 10:41 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Squeeze Press: 10 * 2 kg, 15, 15, 15, 15 reps Incline Fly: 10 * 2 kg, 15, 15, 15, 15 reps Dumbbell …

Jun 30, 2024: Chest & Rotator Cuff & Flexibility, 51 mins, 79.4 kg. Yoga: 10:13 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30 reps Dumbbell Bench…

Jun 25, 2024: Chest & Rotator Cuff & Flexibility, 44 mins, 80.1 kg. Yoga: 10:20 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, F30-SP30 reps Dumbbell Ben…

Jun 19, 2024: Chest & Rotator Cuff & Flexibility, 41 mins, 79.6 kg. Yoga: 10:26 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, F30-SP30 reps Dumbbell Ben…

Jun 14, 2024: Chest & Rotator Cuff & Flexibility, 43 mins, 79.3 kg. Yoga: 11:51 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, F30-SP30 reps Dumbbell Ben…

May 28, 2024: Chest & Rotator Cuff & Flexibility, 37 mins, 80.2 kg. Yoga: 11:17 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Shoulder Internal Rotation: 10 kg, L20-R20, L…

May 23, 2024: Chest & Rotator Cuff & Triceps & Flexibility, 27 mins, 79.5 kg. Yoga: 12:18 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30 reps Shoulder Ext…

May 19, 2024: Flexibility and Shoulders and Chest and Rotator Cuff and Triceps, 55 mins, 80.2 kg. Yoga: 10:24 Front Raise: 0.72 * 2 kg, 30, 30, 30, 30, 30, 30 reps Arnold Press: 0.72 * 2 kg, 30, 30, 30, 30, 30, 30 reps Incline Fly & Squeez…