Sep 24, 2023: Legs and Flexibility, 45 mins, 80.0 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12, 12 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20 reps…

Sep 22, 2023: Back and Shoulders and Flexibility, 51 mins, 80.6 kg. Yoga: 20 mins Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps …

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 20, 2023: Legs and Flexibility, 44 mins, 81.3 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20 reps 今朝は遅めの…

Sep 14, 2023: Back and Shoulders and Flexibility, 45 mins, 80.8 kg. Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Rear Raise: 15 * 2 kg, 12, 12, 12 reps, 0.72 * 2 kg, 20, 20, 20 reps Cuban Press: 0.72 * 2 kg, 20,…

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 12, 2023: Legs and Biceps and Flexibility, 40 mins, 80.8 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20 reps Stork Stance Biceps Curl: 0.72 * 2 …

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 9, 2023: Back and Shoulders and Flexibility, 45 mins, 81.3 kg. Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Cuban Press: 0.72 * 2 kg, 20, 20, 20 reps Snat…

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 7, 2023: Legs and Biceps and Flexibility, 44 mins, 81.4 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20 reps Stork Stance Biceps Curl: 0.72 * 2 kg, L20-R…

Sep 5, 2023: Flexibility and Back, 41 mins, 82.0 kg. Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Snatch: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps 昨晩は思い…

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…

Sep 3, 2023: Legs and Biceps and Flexibility, 36 mins, 82.3 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20 reps Stork Stance Biceps Curl: 0.72 * 2 kg, L20-R…

Sep 2, 2023: Flexibility and Back, 34 mins, 82.2 kg. Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15 reps Rear Raise: 0.72 * 2 kg, 20, 20, 20 reps Cuban Press: 0.72 * 2 kg, 20, 20, 20 reps Snatch: 0.72 * 2 kg, 20, 20, 20 reps 週末…

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 24, 2023: Legs and Biceps and Flexibility, 53 mins, 82.0 kg. Yoga: 20 mins Romanian Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L2…

Aug 22, 2023: Flexibility and Back, 51 mins, 81.7 kg. Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Sna…

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 19, 2023: Legs and Biceps and Flexibility, 46 mins, 80.9 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20 reps Hip Thrust: 77 kg, 12, 12, 12, 12 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20 reps Stor…

Aug 18, 2023: Flexibility and Back and Shoulders, 40 mins, 81.7 kg. Yoga: 20 mins Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Cuban Press: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Snatch: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps …

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 14, 2023: Flexibility and Back and Shoulders, 42 mins, 81.6 kg. Yoga: 20 mins Rear Raise: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Cuban Press: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps Snatch: 0.72 * 2 kg, 20, 20, 20, 20, 20, 20 reps …

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 9, 2023: Back and Flexibility, 31 mins, 83.7 kg. Yoga: 20 mins One Hand Snatch: 15 kg, R15, L15, R15, L15, R15, L15, R15, L15 reps 昨晩は少し遅めの就寝となってしまい，今朝は寝ぼけた状態での起床となりました． とりあえずMacに向かうと，OS…

Aug 6, 2023: Flexibility and Chest and Arms, 54 mins Yoga: 20 mins Dumbbell Fly: 7.5 * 2 kg, 30, 30, 30 reps Dumbbell Reverse Grip Bench Press: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Squeeze Press: 7.5 * 2 kg, 20, 20, 20 reps Dumbbell Bench …

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…

Aug 2, 2023: Back and Flexibility, 53 mins, 83.5 kg. Yoga: 20 mins Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Dumbbell Pullover: 22.5 kg, 15, 15, 15, 15, 15, 15 reps Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Cuban Press:…

Aug 1, 2023: Legs and Flexibility, 38 mins, 82.9 kg. Yoga: 20 mins Pile Squat: 22.5 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Dumbbell One Leg Squat: 0.72 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps 今朝は遅めの起床となってしまいました．…