Mar 15, 2018: Waist and Neck, 00:17:35 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Mar 11, 2018: Legs and Waist, 59:57 Squat: 84.5kg, 10, 10, 10 reps Wide stance squat: 84.5kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10-F10-R10-F10-R10 reps Romanian deadlift: 84.5kg, 12, 12, 12…

Mar 10, 2018: Rotator cuff and Arms and Waist, 29:26 Shoulder internal rotation: 12.5kg, R15, L15, R15, L15 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 10kg, L15, R15, L15, R15 reps Concentra…

Mar 3, 2018: Legs and Waist, 53:10 Squat: 82kg, 10, 10, 10 reps Wide stance squat: 84.5kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F10-R10-F10-R10-F10-R10-F10-R10 reps Romanian deadlift: 84.5kg, 12, 12, 12 re…

Feb 23, 2018: Arms and Waist, 18:47 Concentration curl: 10kg, R20, L20, R20, L20, R20, L20 reps One arm french press: 10kg, R20, L20, R20, L20, R20, L20 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20…

Feb 18, 2018: Legs and Waist, 47:34 Lunges (Forward and Rear): 62kg, F10, R10, F3(!), R3(!) reps Wide stance squat: 82kg, 12, 12, 12 reps Hip thrust: 82kg, 12, 12, 12, 12 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reve…

Feb 13, 2018: Legs and Waist, 36:02 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Seated calf raise: 77kg, 20, 20, 20 reps Hip thrust: 77kg, 12, 12, 12, 12 reps Squat: 77kg, 2(!) reps Wide stanc…

Feb 8, 2018: Legs and Waist, 40分くらい Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps One leg squat: 47kg, L12-R12, L12-R12, L12-R12 reps Seated calf raise: 77kg, 20, 20, 20 reps Lunges (Forward…

Jan 29, 2018: Chest and Waist, 00:34:37 Dumbbell incline bench press: 20*2kg, 12, 12, 10 reps Dumbbell bench press: 20*2kg, 12, 12, 11 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Reverse grip bench press: 38.5kg, 7(!) reps Crunch: 20, 20, 2…

Jan 12, 2018: Waist and Neck, 00:15:54 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Jan 8, 2018: Chest and Waist, 00:50:52 Dumbbell incline bench press: 17.5*2kg, 15, 13, 11 reps Dumbbell bench press: 17.5*2kg, 15, 13, 13 reps Dumbbell fly: 15*2kg, 12, 12, 12 reps Front raise: 38.5kg, 10, 10, 10 reps Reverse grip bench pr…

Dec 31, 2017: Waist and Neck, 00:14:39 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Dec 30, 2017: Waist and Neck, 00:16:20 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Dec 25, 2017: Rotator cuff and Waist, 00:18:59 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse c…

Dec 19, 2017: Chest and Waist, 00:41:29 Dumbbell incline bench press: 15*2kg, 15, 15, 15 reps Dumbbell incline fly: 15*2kg, 10, 10, 10 reps Dumbbell reverse grip bench press: 15*2kg, 15, 15, 15 reps Dumbbell bench press: 15*2kg, 15, 15, 15…

Dec 10, 2017: Waist and Neck, 00:14:47 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Oct 29, 2017: Waist and Neck, 00:16:29 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Static neck flexion and extension: F30, E30, F30, E30, F30, E30 secs Static neck side flexion: R30, L30, R30,…

Oct 12, 2017: Legs and Waist, 00:31:02 Lunge (forward and rear): 62kg, F10, R10, F10, R10 reps Seated calf raise: 69.5kg, 20, 20, 20 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps 腰は未だ疲…

Oct 24, 2017: Rotator cuff and Waist, 00:13:05 Shoulder internal rotation: 10kg, R20, L20, R20, L20 reps Shoulder external rotation: 7.5kg, R15, L15, R15, L15 reps Crunch: 20, 20, 20 reps 今日は早朝業務がありましたが，10分強時間が取れたの…

Oct 29, 2017: Shoulders, Arms, Waist and Neck, 00:40:23 Lying lateral raise: 7.5kg, L20, R20, L20, R20, L20, R20 reps Zottman curl: 12.5*2kg, 10, 10, 10 reps Concentration curl: 10kg, R20, L20, R20, L20, R20, L20 reps Crunch: 20, 20, 20 re…

Oct 24, 2017: Back and Waist, 00:51:11 Reverse grip bent over row: 67kg, 12, 12, 12 reps Deadlift: 84.5kg, 12, 12, 12 reps One hand bent over row: 27.5kg, R15, L15, R15, L15 reps Shoulder internal rotation: 10kg, R15, L15, R15, L15 reps In…

Oct 18, 2017: Shoulders & Waist, 00:44:35 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch: 2…

Oct 10, 2017: Rotator cuff, Waist and Neck, 00:27:18 Incline shoulder external rotation: 10kg, R15, L15, R15, L15 reps Shoulder internal rotation: 10kg, R15, L15, R15, L15 reps Lying lateral raise: 7.5kg, 15, 15, 15 reps Crunch: 20, 20, 20…

Oct 8, 2017: Shoulders & Waist, 00:55:24(?) Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch:…

Oct 4, 2017: Shoulders & Waist, 00:48:51 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch: 20…

Sep 27, 2017: Shoulders & Waist, 00:44:12 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Crunch: 2…

Sep 4, 2017: Waist, 00:10:03 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps 今朝はホテルでダンベルもないので、腹筋を鍛えました。 まあいつも通りですね。 本日帰宅予定のため、明日からはウェイトを使…

Aug 27, 2017: Legs & Waist & Arms, 00:28:27 Forward lunge: 62kg, 2, 1 reps Seated calf raise: 62kg, 20, 20, 20 reps Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Concentration curl: 10kg, R20, L…

Aug 24, 2017: Waist, 00:09:45 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps 今日は胸か肩のいずれかを鍛えるつもりでしたが，肩に筋肉痛が残ってしまいました． 前回肩を鍛えたのは日曜日です…

Aug 18, 2017: Waist & Arms, 00:16:32 Crunch: 20, 20, 20 reps Cross body crunch: 20, 20, 20 reps Reverse crunch: 20, 20, 20 reps Concentration curl: 10kg, R15, L15, R15, L15, R15, L15 reps 一昨日から仕事に復帰しましたが，頭の方は完全復活に…