Feb 8, 2023: Rotator Cuff and Flexibility and Running, 58 mins Running: 3.27 km, 21:46 Yoga: 30 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20 reps 今朝も早起きできたので，…

Feb 6, 2023: Back and Flexibility and Running, 71 mins Running: 5.98 km, 37:55 Yoga: 20 mins Dumbbell Lying Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15, 15, 15 reps 今朝は早起きできたので，外回りを走ってきました． 一昨日にムーブリング1100KCAL達…

Feb 4, 2023: Chest and Flexibility and Running, 71 mins Running: 5.36 km, 35:50 Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12, 12, 12, 12 reps 休日にも関わらず今朝も早起きできたので，外回りを走ってきました． 最初1kmが6分50…

Feb 3, 2023: Back and Flexibility, 36 mins Yoga: 20 mins Deadlift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps 今朝は背中を鍛えました． 今日は早朝業務が入っていましたが，早起きできたので鍛えることにしました． こういうときにはデッドリフトが…

Feb 1, 2023: Legs and Flexibility, 55 mins Yoga: 20 mins Romanian Deadlift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12, 12 reps Yoga: 7 mins 今朝は脚を鍛えました． 最近早起きできており，今朝も6時には余…

Jan 15, 2022: Legs and Flexibility, 50 mins Yoga: 20 mins Dumbbell Front Squat: 15 * 2 kg, 12, 12, 12, 12, 12 reps Jefferson Squat: 77 kg, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12, 12 reps 今朝は脚を鍛えました． 日曜日であることに…

Jan 13, 2023: Chest & Rotator Cuff & Flexibility, 58 mins Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12 reps Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 12, 12 reps…

Jan 12, 2023: Back and Flexibility, 58 mins Yoga: 20 mins Deadlift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12 reps Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12 reps 今朝は背中を鍛えま…

Jan 9, 2022: Legs and Flexibility, 54 mins Yoga: 20 mins Hip Thrust: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12 reps Yoga: 10 mins 三連休最後の日ですが，相変わらずヘロヘロです． ３日前に行ったデッドリフト８セットによる腰の疲労がまだ残っ…

Jan 8, 2023: Waist and Biceps and Flexibility, 46 mins Yoga: 20 mins Core Training: 10 mins Yoga: 10 mins Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps 今朝も疲労が残った状態での起床． 一昨日のデッドリフト８セットでの…

Jan 7, 2023: Chest & Rotator Cuff & Flexibility, 54 mins Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12 reps Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Shoulder…

Jan 6, 2023: Back and Flexibility, 54 mins Yoga: 20 mins Deadlift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12 reps 今朝は背中を鍛えました． 昨…

Jan 4, 2022: Flexibility and Chest and Arms, 57 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 …

Jan1, 2023: Cardio and Legs and Flexibility, 72 mins Yoga: 20 mins Elliptical Machine: 27 mins Dumbbell Front Squat: 22 * 2 kg, 10, 10, 10, 10, 10 reps Running Machine: 16 mins 新年あけましておめでとうございます． 本年もよろしくお願いいた…

Dec 31, 2022: Flexibility and Back and Shoulders, 55 mins Yoga: 20 mins Dumbbell Iron Cross: 7.5 * 2 kg, 15, 15, 15 reps One Hand Snatch: 7.5 kg, L20-R20, L20-R20, L20-R20 reps Lying Dumbbell Row: 7.5 * 2 kg, 25, 25, 25 reps Lateral Raise:…

Dec 30, 2022: 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…

Dec 29, 2022: 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…

Dec 27, 2022: Flexibility and Back and Shoulders, 54 mins Yoga: 20 mins Dumbbell Iron Cross: 7.5 * 2 kg, 15, 15, 15 reps One Hand Snatch: 7.5 kg, L20-R20, L20-R20, L20-R20 reps Lying Dumbbell Row: 7.5 * 2 kg, 25, 25, 25 reps Lateral Raise:…

Dec 25, 2022: Chest & Flexibility, 55 mins Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 15, 15, 12, 12, 12, 12, 12, 12 reps Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12 reps Dumbbell Incline Bench Press: 15 * 2 kg, 10(!), 12, 12, 12 reps 今…

Dec 24, 2022: Legs and Flexibility, 41 mins Yoga: 20 mins Dumbbell Squat: 15 * 2 kg, 12, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12 reps 今朝は脚を鍛えました． 平日の疲労を癒すためか，土日はどうしても遅めの起床となってしまい…

Dec 19, 2022: Chest and Waist and Flexibility, 43 mins ABS workout: 10 mins Yoga: 20 mins Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12 reps Dumbbell Incline Bench Press: 15 * 2 kg, 15, 15, 15 reps 今朝は胸と腹の筋トレに励みました． 腹…

Dec 17, 2022: Chest and Back and Flexibility, 43 mins Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12 reps 今朝は胸と背中の筋トレに励みました． 背中は昨日鍛えています…

Dec 16, 2022: Back and Flexibility, 30 mins Yoga: 20 mins Triceps-bar Deadlift: 58 kg, 15, 15, 15, 15, 15, 15 reps 今日は早朝業務のため，２０分ヨガだけで朝のトレーニングを済ませてしまいました． 急いでシャワーを浴びて出勤． 業務を済ませた後…

Dec 14, 2022: Legs and Flexibility, 46 mins Yoga: 28 mins Dumbbell Squat: 15 * 2 kg, 12, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12 reps 今朝は脚を鍛えました． 遅めの起床となった上に，今朝はApple製品のアップデートの日でした…

Dec 12, 2022: Chest & Flexibility, 36 mins Yoga: 20 mins Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12, 12 reps Dumbbell Incline Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps 今朝は胸の筋トレに励みました． 少し遅めの起床となってしまったた…

Dec 10, 2022: Back and Flexibility, 33 mins Yoga: 17 mins Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12 reps Deadlift: 77 kg, 12, 12, 12, 12 reps 今朝は背中を鍛えました． 平日に溜まった疲労が土曜日…

Dec 8, 2022: Legs and Flexibility, 41 mins Yoga: 20 mins Romanian Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Hip Thrust: 77 kg, 12, 12, 12, 12, 12, 12 reps 今朝は脚を鍛えました． 最近は歩いて運動量を稼いでいるので，脚に筋肉痛を引き起こし…

Dec 7, 2022: Chest and Flexibility and Running, 85 mins Yoga: 20 mins Running: 3.23 km, 21:09 Yoga: 20 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12, 12, 12 reps Yoga: 8 mins 今朝も珍しく早起きできたので，昨日に続いて外回りを走って…

Dec 5, 2022: Back and Biceps and Flexibility, 52 mins Yoga: 20 mins Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 …

Dec 4, 2022: Chest & Rotator Cuff & Flexibility, 55 mins Yoga: 28 mins Dumbbell Fly: 15 * 2 kg, 12, 12, 12, 12, 12, 12 reps Dumbbell Incline Bench Press: 15 * 2 kg, 15, 15, 15 reps Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps S…