Sep 18, 2021: Chest & Rotator Cuff & Flexibility, 54:06, 71.25 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12 reps…

Sep 17, 2021: Back and Flexibility, 56:05, 71.90 kg Yoga: 10 mins Dead Lift: 77 kg, 12, 12, 12, 12, 12, 12 reps Reverse Grip Bent Over Row: 57 kg, 12, 12, 12 reps Good Morning: 57 kg, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R…

Sep 15, 2021: Shoulders & Arms & Flexibility & Run, 57:23, 72.40 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 12, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 15, 15, 15 reps French Press: 15 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10…

Sep 14, 2021: Legs and Flexibility, 62:36, 72.10 kg Yoga: 10 mins Rear Lunge: 57 kg, 10, 10, 10 reps One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps Squat: 57 kg, 10, 10, 10 reps Rocking Calf Raise: 77 kg, 25, 25, 25 reps Hip Thrust: …

Sep 13, 2021: Chest & Rotator Cuff & Flexibility, 45:27, 72.65 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 15 * 2 kg, 15, 15, 15 reps…

Sep 12, 2021: Back and Flexibility, 47:26, 72.10 kg Yoga: 10 mins Reverse Grip Bent Over Row: 57 kg, 12, 12, 12, 12 reps Good Morning: 57 kg, 12, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12, L12, R12 reps Dumbbell Pullover: 2…

Sep 10, 2021: Legs and Flexibility, 40:43, 71.45 kg Yoga: 10 mins Romanian Deadlift: 77 kg, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12 reps Seated Calf Raise: 57 kg, 25, 25, 25 reps 昨晩は疲れ切って８時間眠ってしまいまし…

Sep 9, 2021: Shoulders & Arms & Flexibility, 46:37, 71.40 kg Yoga: 10 mins Incline Dumbbell Bench Press: 15 * 2 kg, 20, 20, 20 reps Incline Squeeze Press: 15 * 2 kg, 15, 15, 15 reps Lateral Raise: 15 * 2 kg, 15, 15, 15 reps Seated Rear Rai…

Sep 8, 2021: Flexibility & Back, 39:47, 71.35 kg Yoga: 10 mins Dead Lift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps 本来ならば今朝は肩と腕を鍛えるつもりでしたが，全然やる気なし． 軽重量種目よりはバーベルでガツンと鍛えた方がいいだろうとい…

Sep 7, 2021: Legs and Flexibility, 42:23, 71.65 kg Yoga: 10 mins Rear Lunge: 57 kg, 10, 10, 10 reps One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps Squat: 57 kg, 10, 10, 10 reps Seated Calf Raise: 57 kg, 25, 25, 25 reps 昨日回避した脚…

Sep 5, 2021: Chest & Rotator Cuff & Flexibility, 46:52, 71.70 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12 reps …

Sep 4, 2021: Back and Flexibility, 44:08, 72.00 kg Yoga: 10 mins Reverse Grip Bent Over Row: 57 kg, 12, 12, 12, 12 reps Good Morning: 57 kg, 12, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12, L12, R12 reps Dumbbell Pullover: 22…

Sep 3, 2021: Shoulders & Arms & Flexibility, 46:46, 72.25 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12 reps French Press: 15 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10 re…

Sep 2, 2021: Legs and Flexibility, 45:30, 71.85 kg Yoga: 10 mins Rear Lunge: 57 kg, 10, 10, 10 reps One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps Squat: 57 kg, 10, 10, 10 reps Seated Calf Raise: 57 kg, 25, 25, 25 reps 昨日回避した脚…

Aug 31, 2021: Chest & Flexibility, 43:33, 72.75 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12 reps 昨日まで３…

Aug 30, 2021: Legs and Rotator Cuff and Flexibility, 40:13, 73.20 kg Yoga: 10 mins Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12 reps 昨日は飢えに苦しんで，食べ過ぎてしまいました． おかげで体重は３日前に戻って…

Aug 29, 2021: Back and Arms and Flexibility, 43:59, 72.15 kg Yoga: 10 mins Reverse Grip Bent Over Row: 57 kg, 12, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12, L12, R12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20…

Aug 28, 2021: Legs and Flexibility, 45:38, 72.10 kg Yoga: 10 mins Rear Lunge: 57 kg, 10, 10, 10 reps One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps Squat: 57 kg, 10, 10, 10 reps Seated Calf Raise: 57 kg, 25, 25, 25 reps 昨日回避した…

Aug 26, 2021: Shoulders & Arms & Flexibility, 37:41, 73.15 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12 reps French Press: 15 kg, 15, 15, 15 reps Concentration Curl: 10 kg, L20-R20, L2…

Aug 25, 2021: Chest & Rotator Cuff & Flexibility, 44:49, 73.25 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12 reps…

Aug 24, 2021: Back and Flexibility, 42:44, 73.25 kg Yoga: 10 mins Reverse Grip Bent Over Row: 57 kg, 12, 12, 12, 12 reps Good Morning: 57 kg, 12, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12, L12, R12 reps Dumbbell Pullover: 2…

Aug 22, 2021: Legs and Flexibility, 45:39, 72.75 kg Yoga: 10 mins Rear Lunge: 57 kg, 10, 10, 10 reps One Leg Squat: 57 kg, L10-R10, L10-R10, L10-R10 reps Squat: 57 kg, 10, 10, 10 reps Seated Calf Raise: 57 kg, 25, 25, 25 reps お盆休み明け…

Aug 21, 2021: Shoulders & Arms & Flexibility, 55:34, 73.6 kg Yoga: 10 mins Lateral Raise: 17.5 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 17.5 * 2 kg, 12, 12, 12 reps French Press: 17.5 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10,…

Aug 20, 2021: Chest & Legs & Flexibility, 49:16, 73.8 kg Yoga: 10 mins Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Incline Dumbbell Fly: 12.5 * 2 kg, 15, 15, 15, 15, 15 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12 reps 予定通…

Aug 19, 2021: Back & Flexibility, 43:01, 74.1 kg Yoga: 10 mins Dead Lift: 77 kg, 12, 12, 12, 12, 12, 12 reps One Hand Row: 32.5 kg, L12, R12, L12, R12, L12, R12 reps 今日から自宅筋トレ復帰ですが，モチベがえらく低くなってしまいました． それ…

Aug 17, 2021: Legs and Rotator Cuff & Flexibility, 40:52 Yoga: 10 mins Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Dumbbell Deadlift: 7.5 * 2 kg, 20, 20, 20 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps One Leg Squat: 7.5 * 2 kg, L10-…

Aug 16, 2021: Flexibility and Chest and Arms, 44:42 Yoga: 10 mins Dumbbell Fly: 7.5 * 2 kg, 25, 25, 25 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 P…

Aug 15, 2021: Flexibility and Back and Shoulders, 42:38 Yoga: 10 mins Dumbbell Iron Cross: 7.5 * 2 kg, 15, 15, 15 reps Dumbbell Lying Row: 7.5 * 2 kg, 25, 25, 25 reps Dumbbell Reverse Grip Bent Over Row: 7.5 * 2 kg, 20, 20, 20 reps Lateral…

Aug 14, 2021: Legs and Rotator Cuff, 45:21 Yoga: 10 mins Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Dumbbell Deadlift: 7.5 * 2 kg, 20, 20, 20 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps One Leg Squat: 7.5 * 2 kg, L10-R10, L10-R10, …

Aug 13, 2021: Flexibility and Chest and Arms, 40:29 Yoga: 10 mins Dumbbell Fly: 7.5 * 2 kg, 25, 25, 25 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 P…