筋トレ
Jul 11, 2020: Flexibility and Legs and Rotator Cuff, 39:19 Stretch: 11 mins Pilates: 8 mins Squat: 57 kg, 10, 10, 10 reps Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20 reps Dea…
Jul 9, 2020: Chest and Shoulders and Flexibility, 40:47 Pilates: 8 mins Dumbbell Incline Squeeze Press: 17.5*2 kg, 12, 12, 12 reps Dumbbell Incline Bench Press: 17.5*2 kg, 13, 13, 13 reps Dumbbell Incline Fly: 12.5*2 kg, 15, 15, 15 reps Cu…
Jul 8, 2020: Flexibility and Arms, 32:16 Stretch: 11 mins Pilates: 8 mins Concentration Curl: 10 kg, L20-R20, L20-R20 reps One Arm Triceps Extension: 10 kg, L15-R15, L15-R15 reps Dumbbell Lying Twist: 10 kg, L20-R20, L20-R20 reps 今日はス…
Jul 7, 2020: Back and Chest and Shoulders, 39:20 Dead Lift: 77 kg, 12, 12, 12, 12 reps Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps Dumbbell Incline Squeeze Press: 12.5*2 kg, 15, 15,…
Jul 6, 2020: Flexibility and Rotator Cuff, 29:41 Pilates: 8 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Lying Lateral Raise: 10 kg, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20 reps Stretch: 1…
Jul 5, 2020: Legs and Arms, 48:24 Squat: 57 kg, 10, 10, 10, 10 reps Wide Stance Squat: 77 kg, 12, 12, 12 reps Standing Calf Raise: 77 kg, 25, 25, 25 reps Hip Thrust: 77 kg, 12, 12, 12 reps Alternate Incline Curl: 12.5 * 2 kg, 10, 10, 10 re…
Jul 3, 2020: Back and Chest, 37:50 Dead Lift: 77 kg, 12, 12, 12 reps Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12 reps Dumbbell Incline Fly: 12.5*2 kg, 15, 15, 15 reps 今朝は背中と胸の筋トレ…
Jul 2, 2020: Back and Shoulders and Flexibility, 35:19 Pilates: 8 mins Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps Barbell Rear Deltoid Row: 57 kg, 12, 12, 12 reps Stretch: 11 mins 今日は背中と肩の筋トレとストレッチに励みました． 昨…
Jun 29, 2020: Rotator Cuff, 09:22 Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Lying Lateral Raise: 10 kg, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20 reps 今日はローテーターカフを鍛えました． 昨日…
Jun 28, 2020: Back and Shoulders, 19:38 Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps Barbell Rear Deltoid Row: 57 kg, 12, 12, 12 reps 今朝は背中と肩の筋トレに励みました． 昨晩は０時前に就寝し，７時半に起床． 昨晩飲んだので，頭がぼー…
Jun 26, 2020: Chest and Shoulders, 23:10 Dumbbell Incline Squeeze Press: 17.5*2 kg, 12, 12, 12 reps Dumbbell Incline Bench Press: 17.5*2 kg, 13, 13, 13 reps Dumbbell Incline Fly: 12.5*2 kg, 15, 15, 15 reps Cuban Dumbbell Press: 12.5*2 kg, …
Jun 25, 2020: Legs and Arms and Rotator Cuff, 10:33 Squat: 57 kg, 10, 10, 2(!) reps Barbell Rear Deltoid Row: 57 kg, 12, 12 reps 今日は脚と肩を鍛えました． 昨日は０時ごろに就寝して，５時に目覚めてしまいました． 暑さに加えて相変わらず日焼け…
Jun 24, 2020: Back, 03:04 Triceps-bar Bent-over Row: 28 kg, 20, 20, 20 reps 今日は背中の筋トレに励みました． 昨晩は０時すぎに就寝し，６時半に起床． 目覚めた直後は腰に痛みがありましたが，５分ストレッチするころには気にならなくなりました． た…
Jun 23, 2020: Chest and Arms, 19:48 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps Dumbbell Incline Squeeze Press: 17.5*2 kg, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20 reps One Arm Triceps Extension: 10 kg, L15-R15, L…
Jun 16, 2020: Legs and Arms and Rotator Cuff, 74:03 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Side Squat: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Seated …
Jun 14, 2020: Back and Chest and Shoulders, 78:30 Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps …
Jun 12, 2020: Legs, 37:08 Rear Lunge: 57 kg, 10, 10, 10, 10, 10 reps (on SHOWROOM live) Hip Thrust: 57 kg, 12, 12, 12, 12, 12 reps (on SHOWROOM live) 今日は脚を鍛えました． 昨日は２３時すぎには寝るつもりが，首の裏側と上腕がかゆくて０時過ぎ…
Jun 11, 2020: Back and Chest and Shoulders, 67:16 Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps …
Jun 9, 2020: Legs, 68:12 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Wide Stance Squat: 77 kg, 20, 20, 20 reps (on SHOWROOM live) Standing Calf Raise: 77 kg,…
Jun 8, 2020: Arms and Shoulders and Rotator Cuff, 70:49 Incline Alternating Curl: 12.5 * 2 kg, 12, 12, 12 reps (on SHOWROOM live) Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps (on SHOWROOM live) Lying Rear Raise: 12.5* 2 kg, 12, 12, 12 reps (o…
Jun 7, 2020: Back and Chest, 73:42 Reverse Grip Bent Over Row: 77 kg, 12, 12, 12 reps (on SHOWROOM live) Dead Lift: 77 kg, 12, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbel…
Jun 5, 2020: Legs and Arms and Rotator Cuff, 80:35 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Wide Stance Squat: 77 kg, 20, 20, 20 reps (on SHOWROOM live) S…
Jun 4, 2020: Back and Chest and Shoulders, 70:58 Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 57 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps (…
現在は週５回筋トレを行っています． 一週間は七日あるので，３日連続筋トレしてお休み，２日連続筋トレしてお休み…この繰り返しとなります． ３日連続のときと２日連続のときではメニューを変える必要があり，先月までは次のようにしていました． ３日連続…
Jun 2, 2020: Legs, 72:55 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Wide Stance Squat: 77 kg, 20, 20, 20 reps (on SHOWROOM live) Standing Calf Raise: 77 kg,…
Jun 1, 2020: Arms and Shoulders and Rotator Cuff, 67:27 Incline Alternating Curl: 12.5 * 2 kg, 10, 10, 10 reps (on SHOWROOM live) Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps (on SHOWROOM live) Lying Rear Raise: 12.5* 2 kg, 12, 12, 12 reps (o…
May 31, 2020: Back and Chest, 77:41 Reverse Grip Bent Over Row: 77 kg, 12, 12, 12 reps (on SHOWROOM live) Dead Lift: 77 kg, 12, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbe…
May 29, 2020: Legs and Arms and Rotator Cuff, 69:02 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Wide Stance Squat: 77 kg, 20, 20, 20 reps (on SHOWROOM live) …
May 28, 2020: Back and Chest, 69:34 Reverse Grip Bent Over Row: 77 kg, 12, 12, 12 reps (on SHOWROOM live) Dead Lift: 77 kg, 12, 12, 12, 12 reps (on SHOWROOM live) Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12 reps (on SHOWROOM live) Dumbbe…
May 26, 2020: Legs, 73:36 Rear Lunge: 57 kg, 10, 10, 10 reps (on SHOWROOM live) One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps (on SHOWROOM live) Wide Stance Squat: 77 kg, 20, 20, 20 reps (on SHOWROOM live) Standing Calf Raise: 77 kg…
