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 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 …

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…

Oct 16, 2022: Rotator Cuff and Chest and Arms and Flexibility, 46 mins Yoga: 30 mins Shoulder Internal Rotation: 10 kg, L20-R20, L20-R20 reps Shoulder External Rotation: 10 kg, L20-R20, L20-R20 reps Dumbbell Bench Press: 15 * 2 kg, 20, 15,…

Oct 13, 2022: Chest & Arms & Flexibility, 58 mins Yoga: 30 mins Incline Squeeze Press: 15 * 2 kg, 12, 12, 12, 12 reps Dumbbell Incline Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Fly: 15 * 2 kg, 12, 12, 12, 12 reps Concentration Cu…

Sep 28, 2022: Back and Arms and Flexibility, 46 mins Yoga: 30 mins Triceps-bar Bent Over Row: 38 kg, 12, 12, 12, 12, 12, 12 reps Triceps-bar Drug Curl: 38 kg, 12, 12, 12, 12, 12, 12 reps 昨日・今日と鍛える時間も体力もなく，３０分ヨガでお茶…

Sep 15, 2022: Chest & Arms & Flexibility, 46 mins, 81.40 kg 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 Incline Fly: 15 * 2 kg, 10, 10, 10 reps Concen…

Aug 31, 2022: Legs and Flexibility, 59 mins, 80.75 kg Yoga: 20 mins Squat: 57 kg, 10, 10, 10, 10 reps Rocking Calf Raise: 77 kg, 25, 25, 25, 25 reps Hip Thrust: 77 kg, 12, 12, 12, 12 reps Pile Squat: 32.5 kg, 15, 15, 15, 15 reps Concentrat…

Aug 17, 2022: Arms and Flexibility, 46 mins, 81.80 kg Yoga: 15 mins Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps French Press: 10 kg, L20-R20, L20-R20, L20-R20 reps Yoga: 9 mins Yoga: 12 mins 今朝は疲労がどっと出てしまい，遅め…

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…

Jul 28, 2022: Back and Arms and Flexibility, 53:36, 80.70 kg Yoga: 16:23 One Hand Snatch: 22.5 kg, L12, R12, L12, R12, L12, R12, L12, R12, L12, R12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg…

Jul 17, 2022: Back and Arms and Flexibility, 37:45, 81.05 kg Yoga: 16:20 Deadlift: 77 kg, 12, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg, L20-R20, L20-R20, L15-R15 reps 今…

Jul 2, 2022: Arms & Rotator Cuff & Flexibility, 38:02, 81.15 kg Yoga: 16:23 Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15, L15-R15 reps Shoulder Internal Rotation…

Jun 19, 2022: Arms & Flexibility & Running, 59:36, 81.10 kg Running: 31:42, 5.19 km Yoga: 16:24 Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15, L15-R15 reps 今朝は…

Jun 8, 2022: Back and Arms and Flexibility, 45:57, 80.70 kg Yoga: 16:21 Deadlift: 77 kg, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg, L15-R15, L15-R15, …

May 30, 2022: Legs and Arms and Flexibility, 41:39, 80.45 kg Yoga: 16:22 Dumbbell Front Squat: 22.5 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 22.5 kg, 20, 20, 20, 20 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps One Hand Fre…

May 18, 2022: Arms & Flexibility & Running, 58:51, 81.15 kg Running: 31:41, 5.23 km Yoga: 16:23 Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20 reps 今朝は予定通り７時． まだ体力に余裕があるので，30分5kmラン…

May 10, 2022: Arms & Rotator Cuff & Flexibility & Running, 32:03, 80.25 kg Yoga: 16:23 Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15 reps Shoulder Internal Rotation: 10 kg…

May 3, 2022: Arms & Flexibility & Running, 61:36, 81.20 kg Running: 34:56, 5.34 km Yoga: 16:23 One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps 昨日は疲れ切って起床が遅…

Apr 28, 2022: Arms & Flexibility & Running, 47:02, 81.10 kg Running: 20:13, 3.04 km Yoga: 16:23 One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps 今日は久しぶりに外回りを…

Apr 21, 2022: Chest & Arms & Flexibility, 39:01, 81.55 kg Yoga: 16:23 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps 今朝は頭が痛くて，ギリギリまで寝ていま…

Apr 12, 2022: Chest & Arms & Flexibility, 40:44, 80.65 kg Yoga: 16:23 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps ３月３１日と同じメニューで胸と腕を鍛え…

Mar 31, 2022: Chest & Arms & Flexibility, 40:38, 80.30 kg Yoga: 16:23 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps 週末に近づいており疲れが溜まってきまし…

Mar 21, 2022: Chest & Arms & Flexibility, 40:49, 79.65 kg Yoga: 16:23 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Dumbbell Pullover: 22.5 kg, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps 今朝は胸…

Mar 17, 2022: Arms & Flexibility, 35:39, 79.60 kg Yoga: 19:03 Stretch: 6:13 One Hand French Press: 10 kg, L15-R15, L15-R15, L15-R15 reps Concentration Curl: 10 kg, L20-R20, L20-R20, L20-R20 reps 今朝は腕を鍛えました． 今朝も蚊の羽音で強制…

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． …

Feb 7, 2022: Legs and Flexibility, 46:42, 77.40 kg Yoga: 10:02 Squat: 57 kg, 10, 10, 10 reps Rear Lunge: 57 kg, 10, 10, 2(!) reps Rocking Calf Raise: 77 kg, 25, 25, 25 reps Hip Thrust: 77 kg, 12, 12, 12 reps Concentration Curl: 10 kg, L20-…

Feb 3, 2022: Chest & Arms & Flexibility, 46:37, 76.40 kg Yoga: 19:03 Dumbbell Bench Press: 22.5 * 2 kg, 12, 12, 12, 12, 12 reps Dumbbell Pullover: 22.5 kg, 12, 12, 12, 12, 12 reps Concentration Curl: 10 kg, L20-R20, L20-R20 reps Dumbbell R…