Oct 28, 2023: Chest & Rotator Cuff & Triceps & Flexibility & Running, 65 mins, 78.1 kg, 2.4 Mcal. Running: 5.04 km, 30:38 (6:18, 5:58, 5:53, 5:54, 6:13) Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, …

Oct 25, 2023: Chest & Rotator Cuff & Triceps & Flexibility, 40 mins, 79.0 kg, 2.1 Mcal. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, F30-SP30 reps Shoulder External Rotation: 0.72 * 2 kg, 30, 30, 30…

Oct 18, 2023: Chest & Rotator Cuff & Triceps & Flexibility & Running, 74 mins, 78.6 kg, 1.8 Mcal. Running: 6.04 km, 35:55 (5:56, 6:01, 5:57, 5:40, 6:00, 6:07) Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-…

Oct 14, 2023: Chest & Rotator Cuff & Triceps & Flexibility & Running, 66 mins, 78.7 kg, 2.1 Mcal. Running: 5.26 km, 30:36 (5:48, 5:27, 5:51, 5:57, 5:57) Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30, …

Oct 9, 2023: Chest & Rotator Cuff & Flexibility & Running, 62 mins, 79.5 kg, 1.9 Mcal. Running: 5.11 km, 31:34 (6:12, 5:32, 5:49, 6:28, 6:38) Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F30-SP30, F30-SP30, F30-SP30 reps Shoulde…

Oct 6, 2023: Chest & Rotator Cuff & Triceps & Flexibility, 59 mins, 79.7 kg, 1.8 Mcal. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Shoulder Internal Rot…

Oct 3, 2023: Chest & Rotator Cuff & Flexibility & Running, 61 mins, 79.3 kg. Yoga: 20 mins Running: 5.12 km, 31:09 (6:11, 5:55, 5:53, 6:08, 6:07) Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulde…

Sep 25, 2023: Chest & Rotator Cuff & Flexibility & Running, 64 mins, 79.0 kg. Yoga: 20 mins Running: 3.13 km, 19:09 (6:28, 5:41, 6:02) Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F…

Sep 21, 2023: Chest & Rotator Cuff & Flexibility, 50 mins, 80.3 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg…

Sep 13, 2023: Chest & Rotator Cuff & Flexibility, 49 mins, 80.7 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg…

Sep 10, 2023: Rotator Cuff & Arms, 34 mins, 81.3 kg. Yoga: 20 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20, L20-R20 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps Standing Triceps Extension: 0.72 * 2 kg, 30, 30,…

Sep 8, 2023: Chest & Rotator Cuff & Triceps & Flexibility, 43 mins, 81.1 kg. Yoga: 20 mins Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Should…

Sep 4, 2023: Chest & Rotator Cuff & Triceps & Flexibility, 39 mins, 81.8 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 3…

Aug 26, 2023: Chest & Rotator Cuff & Flexibility, 52 mins, 82.5 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg…

Aug 21, 2023: Chest & Rotator Cuff & Flexibility, 46 mins, 81.0 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder I…

Aug 17, 2023: Chest & Rotator Cuff & Triceps & Flexibility, 38 mins, 81.7 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20, 20, …

Aug 13, 2023: Chest & Rotator Cuff & Flexibility, 37 mins, 81.9 kg. Yoga: 26 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20 reps 今朝は昨日…

Aug 5, 2023: Legs and Rotator Cuff & Flexibility, 54 mins, 82.85 kg. Yoga: 20 mins 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 Squat: 7.5…

Aug 3, 2023: Rotator Cuff & Chest & Shoulders & Flexibility, 40 mins, 83.0 kg. Yoga: 20 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20, L20-R20 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20 reps Shou…

Jul 31, 2023: Chest & Rotator Cuff & Flexibility, 37 mins, 83.1 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Ro…

Jul 24, 2023: Chest & Rotator Cuff & Flexibility, 35 mins, 82.5 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20…

Jul 19, 2023: Chest & Rotator Cuff & Flexibility, 33 mins, 82.2 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20 reps Standing T…

Jul 14, 2023: Chest & Rotator Cuff & Flexibility, 30 mins, 80.7 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20 reps 今朝は遅め…

Jul 6, 2023: Chest & Rotator Cuff & Flexibility, 42 mins, 81.4 kg. Yoga: 20 mins Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder Ex…

Jul 1, 2023: Chest & Flexibility, 35 mins, 81.5 kg. Yoga: 20 mins Incline Fly & Squeeze Press: 0.72 * 2 kg, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20, F20-SP20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20, 20…

Jun 26, 2023: Legs and Rotator Cuff & Flexibility, 59 mins. Yoga: 20 mins 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 Squat: 7.5 * 2 kg, …

Jun 17, 2023: Legs and Rotator Cuff & Flexibility, 53 mins. Yoga: 20 mins 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 Squat: 7.5 * 2 kg, …

Jun 3, 2023: Legs and Rotator Cuff & Flexibility, 53 mins. Yoga: 20 mins 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 Squat: 7.5 * 2 kg, 2…

May 26, 2023: Rotator Cuff & Flexibility, 32 mins. Yoga: 20 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20, L20-R20 reps Shoulder External Rotation: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps 今朝は疲労困憊での起床となりました． セ…

May 2, 2023: Legs and Rotator Cuff & Flexibility, 52 mins Yoga: 20 mins 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 Squat: 7.5 * 2 kg, 20…