2023年 身体日記

◆開始日:2020/02/16〜
◆経験値(ｷｯｶｹor気付きetc...)
▶︎2020/02/16:気になる人にカッコ良く見られたい。
▶︎2020/10/09:1人でやると時間がｽﾛｰに感じた。その為Youtubeを見始めた。
▶︎2020/10/11:ｼﾙｴｯﾄを整える為”ﾀﾞﾝｽ“を覚えた。
▶︎2021/01/01:“ﾗﾝﾆﾝｸﾞを記録する”を覚えた。
▶︎2021/01/05:体重が97kg→74kgになっていた。
▶︎2021/03/12:「+」を使うを覚えた。
▶︎2021/03/17:休憩合間に3〜5分筋ﾄﾚするを覚えた。
▶︎2021/05/06:“休日”を設けるを覚えた。
▶︎2021/05/15:”全身浴=半身浴“を覚えた。
▶︎2021/05/21:"休日"を一月4回設けるを覚えた。
▶︎2021/12/23:"逆立ち"は、基本仕事日のみするに切り替えた。
▶︎ 2022/01/01:"休日"を一月4回から5回へ変更。
▶︎2022/01/02:体重 74kg→67kgになった。
▶︎2022/04/13:"ｽﾄﾚｯﾁをｻﾎﾞｯてしまったら、次の日は少し多めにｽﾄﾚｯﾁをしよう"を覚えた。
▶︎2022/04/15:"不可"日を覚えた。これを使う時は、反省点もしくは理由を書く事。
▶︎2022/06/01:筋肉痛なったmenu日に“⭐︎“を付けるを覚えた。
▶︎2022/06/20:
・"Ver(時間/kmのLine決め)"を設けるを覚えた。
・Ver.の限度を超えた場合、"月一休日5回"とは別に"特別休日を設ける"を覚えた。※慣れてきた場合はVerをUpさせなければならない。※もし2日以上連続で限度を超えた場合、Over Heatとして2日連続続けて特別休暇を設けてよい。ただし3日以上は設けてならない。
◇Ver情報
▷ver 1.0
2022/06/20:筋ﾄﾚ15分以上
2022/06/20:running etc…5km又は30分以上
▶︎2022/09/02:"献血休暇"を覚えた。※詳細:献血した時は、2日間筋ﾄﾚを休む。
▶︎ 2022/10/01:休日"を一月5回から3回へ変更。
▶︎2023/05/02:"ｼﾞﾑ活"を覚えた
▶︎2023/05/03:週に1〜3回ｼﾞﾑへ行く。
▶︎2023/09/01:一旦休日に規定なし
▶︎2023/10/01:"逆立ち"は、集中力が切れた時に行うようにする
▶︎2023/10/29:部位毎ﾄﾚｰﾆﾝｸﾞの解像度up
▶︎2023/11/26:"片足立ち"を覚えた

◇基本毎日している事
▷ｽﾄﾚｯﾁ:2020/11/06〜　朝+夜=10分以上
▷逆立ち:2020/12/01〜　1分
▷顔ﾏｯｻｰｼﾞ:2021/02/16〜　3分~5分
※意識
・運動する前の夜にお酒を飲まない
・飲み物などを飲みすぎてから筋トレはしない
◇朝昼夜の内訳
朝 06:00〜11:59/昼 12:00〜17:59/夜 18:00〜20:59

◆2023◆
-January-
◇1st.
▷morning:
・pectoralis major 12minutes☆
▷ noon
・pectoralis major 3minutes☆
◇2nd.
▷ morning:
・back extension 10minutes
・leg 5minutes
◇3rd.
・special holidays
◇4th.
・special holidays
◇5th.
▷morning:
・pectoralis major 5minutes
◇6th.
▷morning:
・abs 10minutes
・pectoralis major 5minutes
◇7th.
▷ morning:
・leg 11minutes⭐︎
・back extension 4minutes
◇8th.
・special holidays
◇9th.
・special holidays
◇10th.
▷morning:
・pectoralis major 2 minutes 30 seconds
◇11th.
▷ morning:
・back extension 15minutes
◇12th.
・special holidays
◇13th.
・holiday
◇14th.
▷morning:
・abs 15minutes☆
◇15th.
▷ morning:
・leg 15minutes☆
◇16th.
・special holidays
◇17th.
・special holidays
◇18th.
▷morning:
・pectoralis major 8minutes
・abs 7minutes
◇19th.
・special holidays
◇20th.
▷morning:
・pectoralis major 5minutes
・lower abdomen 5minutes
・leg 5minutes
◇21st.
▷noon
・running 5.47km 43minutes
◇22nd.
・special holidays
◇23rd.
・special holidays
◇24th.
▷ morning:
・back extension 15minutes
◇25th.
▷morning:
・abs 15minutes
◇26th.
・special holidays
◇27th.
・special holidays
◇28th.
・holiday
◇29th.
▷morning:
・leg 6minutes
・abs 9minutes
◇30th.
・special holidays
◇31th.
・holiday

-February-
◇1st.
▷ morning:
☆pectoralis major 15minutes
◇2nd.
・special holidays
◇3rd.
▷ morning:
・leg 15minutes
◇4th.
▷ morning:
・back extension 10minutes
▷ noon:
☆lower abdomen 10minutes
◇5th.
・special holidays
◇6th.
・special holidays
◇7th.
▷ morning:
☆pectoralis major 12minutes
▷ noon:
☆pectoralis major 3minutes
◇8th.
・special holidays
◇9th.
▷morning:
・abs 10minutes
▷ noon:
・abs 5minutes
◇10th.
▷ morning:
・back extension 15minutes
◇11th.
・special holidays
◇12th.
・special holidays
◇13th.
▷ morning:
・pectoralis major 15minutes
◇14th.
▷ morning:
・leg 11minutes
・abs 4minutes
◇15th.
・special holidays
◇16th.
・special holidays
◇17th.
▷ morning:
・pectoralis major 12minutes
・back extension 3minutes
◇18th.
▷ morning:
・walking 5.9km 60minutes
◇19th.
・special holidays
◇20th.
・special holidays
◇21st.
・holiday
◇22nd.
▷ morning:
・pectoralis major 15minutes
◇23rd.
・special holidays
◇24th.
・holiday
◇25th.
▷ noon:
・running 7.47km 56minutes
◇26th.
▷ morning:
・walking 5.32km 75minutes
◇27th.
・special holidays
◇28th.
・special holidays

-March-
◇1st.
・holiday ※ Carried over to March
◇2nd.
▷morning:
☆pectoralis major 10minutes
▷noon:
☆pectoralis major 5minutes
◇3rd.
・special holidays
◇4th.
▷morning:
☆abs 7minutes
▷noon:
☆abs 8minutes
◇5th.
・special holidays
◇6th.
▷morning:
・back extension 12minutes
▷noon:
・back extension 3minutes
▷noon:
◇7th.
▷morning:
・pectoralis major 10minutes
・leg 5minutes
◇8th.
・special holidays
◇9th.
・special holidays
◇10th.
▷morning:
・abs 15minutes
◇11th.
▷night:
・walking 3.47km 50minutes
◇12th.
・special holidays
◇13th.
・special holidays
◇14th.
▷morning:
☆pectoralis major 15minutes
◇15th.
▷morning:
・abs 15minutes
◇16th.
・special holidays
◇17th.
・special holidays
◇18th.
・holiday
◇19th.
▷morning:
・pectoralis major 15minutes
◇20th.
・special holidays
◇21st.
▷morning:
・back extension 15minutes
◇22nd.
・special holidays
◇23rd.
▷morning:
・abs 15minutes
◇24th.
・special holidays
◇25th.
▷morning:
・leg 11minutes
◇26th.
・holiday
◇27th.
▷morning:
・walking about 5km 75minutes
◇28th.
▷morning:
・abs 15minutes
◇29th.
・special holidays
◇30th.
・walking about 5.5km 90minutes
◇31th.
・special holidays

-April-
◇1st.
・special holidays
◇2nd.
・holiday ※ Carried over to April
◇3rd.
▷morning:
・pectoralis major 13minutes
▷noon:
・pectoralis major 2minutes
◇4th.
▷morning:
・back extension 15minutes
◇5th.
・special holidays
◇6th.
・special holidays
◇7th.
▷morning:
・abs 8minutes
◇8th.
・holiday
◇9th.
▷morning:
・abs 10minutes
・back extension 5minutes
◇10th.
▷morning:
・face 9minutes
・back extension 6minutes
◇11th.
・special holidays
◇12th.
・special holidays
◇13th.
▷morning:
・pectoralis major 6minutes
◇14th.
▷morning:
・pectoralis major 6minutes
・face 9minutes
◇15th.
▷morning:
・abs 15minutes
▷moon:
・face 9minutes
◇16th.
・special holidays
◇17th.
・special holidays
◇18th.
▷morning:
・pectoralis major 8minutes
・abs 7minutes
◇19th.
・special holidays
◇20th.
▷morning:
・full body 10minutes
▷noon:
・abs 6minutes
◇21st.
・special holidays
◇22nd.
▷noon:
・running 4.40km 35minutes
◇23rd.
・special holidays
◇24th.
▷morning:
・full body 10minutes
・pectoralis major 6minutes
▷noon:
・abs 4minutes
◇25th.
・special holidays
◇26th.
・holiday
◇27th.
▷morning:
・back extension 15minutes
▷noon:
・back extension 3minutes
◇28th.
・special holidays
◇29th.
・holiday
◇30th.
▷noon:
・abs 3minutes

-May-
◇1st.
▷morning:
・full body 15minutes
◇2nd.
▷moon:
・abs 40minutes
・running 30minutes
◇3rd.
▷noon:
・back extension 30minutes
・cardio 20minutes
◇4th.
▷noon:
・pectoralis major 16minutes
・leg 15minutes
・running 24minutes
◇5th.
▷morning〜noon:
・walking 90minutes
◇6th.
▷noon:
・full body 90minutes
・running 30minutes
◇7th.
▷noon:
・full body 35minutes
・running 30minutes
◇11th.
▷moon:
・abs 25minutes
・leg 3minutes
・running 19minutes
◇12th.
▷morning:
・pectoralis major/shoulder 20minutes
・leg 5minutes
・running 20minutes
◇14th.
▷morning:
・back extension 30minutes
・running 30minutes
◇15th.
・poor physical condition
◇19th.
▷morning:
・leg 10minutes
・running 20minutes
◇20th.
▷morning:
・back extension 25minutes
・abs 40minutes
・running 20minutes ※speed:12.3
◇25th.
▷morning:
・pectoralis major 15minutes
・leg 10minutes
・running 20minutes
◇27th.
▷morning:
・pectoralis major 10minutes
・back extension 15minutes
・abs 10minutes
・running 30minutes
-June-
◇3rd.
▷noon:
・pectoralis major 10minutes
・shoulder 8minutes
・leg 10minutes
・running 25minutes
◇4th.
▷morning:
・back extension 15minutes
・abs 18minutes
・running 20minutes
◇10th.
▷morning:
・pectoralis major 25minutes
・leg 20minutes
・running 25minutes
◇11th.
▷morning:
・back extension 27minutes
・abs 25minutes
▷noon:
・walking 60minutes
◇15th.
▷morning:
・pectoralis major 15minutes
・shoulder 5minutes
・leg 5minutes
◇17th.
▷noon:
・back extension 30minutes
・abs 20minutes
・running 30minutes
◇18th.
▷morning:
・leg 15minutes
・abs 10minutes
・cardio 23minutes
◇25th.
▷morning:
・abs 14minutes
・back extension 15minutes
・running 20minutes

-July-
◇1st.
▷morning:
・back extension 18minutes
・leg 12minutes
・running 24minutes
◇2nd.
▷morning:
・pectoralis major 8minutes
・shoulder 7minutes
・abs 15minutes
◇8th.
▷morning:
・back extension 24minutes
・running 20minutes
▷moon:
◇9th.
▷morning:
・pectoralis major 10minutes
・abs 30minutes
・running 26minutes
◇15th.
▷morning:
・back extension 20minutes
・leg 12minutes
・cardio 25minutes
▷noon〜moom:
・walking 120minutes
◇16th.
▷morning:
・walking 60minutes
▷noon:
・abs 30minutes
・pectoralis major 5minutes
◇22nd.
▷morning:
・back extension 25minutes
・running 24minutes
◇23rd.
▷noon:
・abs 40minutes
・cardio 20minutes
◇29th.
▷morning:
・abs 30minutes
・back extension 28minutes
・running 25minutes

-August-
◇11th.
▷ morning:
・abs 35minutes
・running 26minutes
◇12th.
▷ morning:
・back extension 30minutes
・cardio 21minutes
◇19th.
▷morning:
・abs 40minutes
◇20th.
▷morning:
・back extension 30minutes
・pectoralis major 5minutes
・running 26minutes
◇27th.
▷morning:
・abs 25minutes
・back extension 22minutes
・running 26minutes

-September-
◇2nd.
▷morning:
・abs 30minutes
・pectoralis major 10minutes
・running 30minutes
◇3rd.
▷morning:
・back extension 25minutes
・pectoralis major 10minutes
・running 24minutes
◇10th.
▷noon:
・abs 20minutes
・back extension 15minutes
・cardio 24minutes
◇16th.
▷morning:
・abs 33minutes
・cardio 24minutes
◇17th.
▷morning:
・back extension 30minutes
・cardio 31minutes
◇24th.
▷morning〜noon:
・back extension 25minutes
・abs 17minutes
・running 24minutes

-October-
◇1st.
▷morning〜noon:
・walking 30minutes
・abs 30minutes
・back extension 15minutes
・leg 15minutes
◇7th.
▷morning〜noon:
・back extension 30minutes
・leg 10minutes
・running 30 minutes
◇14th.
▷morning:
・walking 150minutes
▷noon:
・abs 35minutes
・pectoralis major 20minutes
◇15th.
▷moon:
・walking 50minutes
◇ 21st.
・abs 23minutes
・back extension 15minutes
◇22nd.
▷morning→noon:
・walking 110minutes
◇29th.
▷noon
・back extension 25minutes
lat pulldown:
Medium_30×3set"32kg"/30×3set"25kg"
Close_50×2set"25kg"/30×1set"32kg"
Normal:30×2set
・abs 10minutes
Normal_30×3set
Dragon flag_15×3set
・running 24minutes
distance_3.43km/maximum speed_12km

-November-
◇3rd.
▷morning
・abs 23minutes
Normal_30×5set
Dragon flag_15×3set
Side vent「R&L」_25×2set
・pectoralis major 10minutes
Dips_50×5set
・running 25minutes
distance_3.42km/maximum speed_12km
◇4th.
▷morning
・spine 26minutes
lat pulldown:20minutes
Wide_25×3set"32kg"/30×2set"25kg"
Close_30×3set"32kg"/40×3set"25kg"
back extension:6minutes
Normal_35×3set
・running 25minutes
distance_3.45km/maximum speed_12km
◇5th.
・pectoralis major 8minutes
Chest press_30×3set"23kg"/15×3set"18kg"
・running 28minutes
distance_4.51km/maximum speed_12.5km
◇12th.
▷morning
・abs 40minutes
Normal_30×6set
Dragon flag_15×3set
Side vent"R&L"_20×3set"5kg"
rotary torso_30×3set"32kg"
・spine 18minutes
lat pulldown:18minutes
Medium_30×5set"32kg"
Close_30×3set"27.3kg"
・running 24minutes
distance_3.37km/maximum speed_12km
◇18th.
▷morning
・abs 33minutes
Normal"1"_35×5set 11minutes
Dragon flag_15×3set 12minutes
Side vent「R&L」_30×3set 9minutes
・pectoralis major minutes
Dips_50×6set"6" 12minutes
・running 24minutes
distance_3.52km/maximum speed_12km
◇19th.
・spine minutes
lat pulldown:22minutes
Medium_25×3set"39kg"/25×5set"32kg"
Close_30×3set"32kg"
back extension:8minutes
Normal_30×5set
・leg:9minutes
leg press/carp press_50×2set"52kg"
・DOCTOR AIR 15minutes
◇22nd.
▷morning
・abs 18minutes
Normal"3"_30×3set/"2"_25×2set 18minutes
・spine 10minutes
back extension:
Normal_50×3set 10minutes
・running 24minutes
distance_3.55km/maximum speed_12.5km
◇26th.
▷cardio 22minutes
・distance_8km

-December-
◇4th.
・abs 33minutes
Normal"2"_35×5set 14minutes
Dragon flag_15×3set 8minutes
Side vent「R&L」_20×3set 10minutes
・spine 8minutes
back extension_50×3set
・DOCTOR AIR 15minutes
◇9th.
・spine 30minutes
lat pulldown:
Wide_30×3set"32kg"/30×3set"25kg"
Close_30×3set"32kg
back extension_50×5set
・pectoralis major 12minutes
Dips_50×6set"6"
▷running 22minutes
・distance_3.26km/maximum speed_12km
◇10th.
・abs 40minutes
Normal_30×3set"傾斜 3"
Normal_30×3set"傾斜 2"
Dragon flag_15×3set
▷cardio 18minutes
・distance_7.42km/maximum speed_26km
◇24th.
・spine 15minutes
back extension:
increase"5kg" _30×3set
Usually_50×3set
・abs 12minutes
Normal_30×5set"傾斜 2"
・pectoralis major minutes
Dips_50×3set"6" 5minutes
▷running 24minutes
・distance_3.39km/maximum speed_12km

下記は、過去の筋ﾄﾚ日誌になります。
▽April,2020 memory~March 2021 memory
https://note.com/kanesho1046/n/nfb395be42a1b
▽2021 memory
https://note.com/kanesho1046/n/n66952f5d8bb3
▽2022 memory
https://note.com/kanesho1046/n/n02654f51baec

-追記-
ｲﾗｽﾄを投稿しています。
よかったらご覧下さい☆*:.⭐︎ .｡⭐︎.:*☆
▷KaneSho* に繋がる SNS
https://potofu.me/monochropotofu10