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 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:…

Nov 16, 2022: Back and Shoulders and Flexibility, 46 mins Yoga: 30 mins Lying Dumbbell Row: 15 * 2 kg, 15, 15, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12, 12 reps 今日は背中と肩を鍛えました． 前日までの疲労がどっと出て，…

Nov 11, 2022: Shoulders and Flexibility, 45 mins Yoga: 38 mins Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12, 12 reps 今朝は肩を鍛えました． 昨日は土日に働いた分の代休としていましたが，疲れがどっと出て３０分ヨガのみで済ませてしまいました． …

Oct 26, 2022: Back and Shoulders and Flexibility, 49 mins Yoga: 30 mins Cuban Press: 15 * 2 kg, 10, 10, 10 reps Lying Dumbbell Row: 15 * 2 kg, 12, 12, 12, 12 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12, 12 reps 今日は背中と肩を鍛えました…

Sep 29, 2022: Chest and Shoulders and Legs and Flexibility, 48 mins Yoga: 30 mins Incline Fly: 12.5 * 2 kg, 12, 12, 12 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps Pile Squat: 32.5 kg, 20, 20, 20, 20 reps 昨日・一昨日とかなり忙しかったた…

Sep 14, 2022: Legs and Rotator Cuff and Shoulders and Flexibility, 48 mins, 81.15 kg Yoga: 20 mins Hip Thrust: 77 kg, 12, 12, 12 reps Pile Squat: 32.5 kg, 20, 20, 20 reps Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Shoulder Ex…

Aug 16, 2022: Flexibility and Back and Shoulders, 36:40 Yoga: 10:28 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: 7.5…

Aug 6, 2022: Back and Shoulders and Biceps and Flexibility, 54:08, 80.85 kg Yoga: 16:22 One Hand Snatch: 22.5 kg, L12, R12, L12, R12, L12, R12, L12, R12 reps Lateral Raise: 15 * 2 kg, 12, 12, 12, 12 reps Seated Rear Raise: 15 * 2 kg, 12, 1…

Feb 25, 2022: Shoulders & Arms & Flexibility, 51:22, 77.95 kg Yoga: 16:24 Lateral Raise: 15 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 15 * 2 kg, 12, 12, 12 reps Arnold Press: 15 * 2 kg, 12, 12, 12 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10…

Feb 18, 2022: Shoulders & Arms & Flexibility, 41:44, xx.xx kg Stretch: 6:00 Yoga: 16:23 Arnold Press: 12.5 * 2 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps Alternating Bicep Curl: 12.5 * 2 kg, 12, 12, 12 reps Incline Trice…

Feb 8, 2021: Shoulders & Arms & Flexibility, 26:57, 77.35 kg Yoga: 10:02 Arnold Press: 12.5 * 2 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps Alternating Bicep Curl: 12.5 * 2 kg, 12, 12, 12 reps 今朝は肩と腕を鍛えました． …

Jan 27, 2022: Chest & Shoulders & Flexibility, 31:42, xx.xx kg Yoga: 16:23 Incline Fly: 12.5 * 2 kg, 15, 15, 15 reps Incline Squeeze Press: 12.5 * 2 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10, 10 reps 今朝は胸と肩の筋トレに励みま…

Jan 15, 2022: Shoulders & Flexibility, 31:11, 74.35 kg Yoga: 10:02 Arnold Press: 12.5 * 2 kg, 15, 15, 15 reps Seated Rear Raise: 12.5 * 2 kg, 15, 15, 15 reps Yoga: 10:02 今朝は肩と鍛えました． 週末ということで疲れがたまっているのに加えて，…

Jan 3, 2022: Flexibility and Back and Shoulders, 51:37 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 …

Dec 29, 2021: Flexibility and Back and Shoulders, 47:29 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…

Dec 11, 2021: Legs and Back and Shoulders and Flexibility, 33:34, xx.xx kg Yoga: 10 mins Romanian Dead Lift: 77 kg, 12, 12, 12 reps Dead Lift: 77 kg, 12, 12, 12, 12, 12, 12 reps Arnold Press: 17.5 * 2 kg, 10, 10, 10 reps 今日は脚と背中と肩…

Dec 6, 2021: Back and Shoulders and Flexibility, 62:19, 75.65 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 Lateral Raise: 17.5 * 2 kg…

Nov 29, 2021: Back and Shoulders and Flexibility, 69:03, 75.20 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 Lateral Raise: 17.5 * 2 k…

Nov 20, 2021: Legs & Shoulders & Flexibility, 51:01, 74.50 kg Yoga: 12 mins Dumbbell Squat: 17.5 * 2 kg, 10, 10, 10 reps Pile Squat: 17.5 kg, 20, 20, 20 reps Lateral Raise: 17.5 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 17.5 * 2 kg, 12, 1…

Nov 11, 2021: Shoulders & Flexibility, 38:07, 73.15 kg Yoga: 12 mins Lateral Raise: 17.5 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 17.5 * 2 kg, 12, 12, 12 reps Arnold Press: 12.5 * 2 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2 kg, 10, 10, 1…

Nov 4, 2021: Flexibility and Back and Shoulders, 43:03 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 …

Oct 30, 2021: Shoulders & Waist & Run & Flexibility, 67:30, 73.50 kg Yoga: 12 mins Lateral Raise: 17.5 * 2 kg, 12, 12, 12 reps Seated Rear Raise: 17.5 * 2 kg, 12, 12, 12 reps Arnold Press: 12.5 * 2 kg, 15, 15, 15 reps Cuban Press: 12.5 * 2…

Oct 16, 2021: Shoulders & Arms & Rotator Cuff & Flexibility, 56:07, 73.55 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 15, 15, 15 reps Seated Rear Raise: 15 * 2 kg, 15, 15, 15 reps Arnold Press: 15 * 2 kg, 12, 12, 12 reps Alternating Bicep C…

Oct 8, 2021: Shoulders & Arms & Flexibility, 38:46, 73.25 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 15, 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, 10 re…

Sep 30, 2021: Shoulders & Arms & Flexibility & Run, 54:36, 72.50 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 15, 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 23, 2021: Shoulders & Arms & Flexibility & Run, 58:32, 72.45 kg Yoga: 10 mins Lateral Raise: 15 * 2 kg, 15, 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 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 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 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…