【トレ日記】2022年7月31日～8月6日【疲労と睡眠の関係を感じた週】

【３分割でトレーニング】

胸⇒背中⇒肩
（腕、腹筋、脚はサブで隔日）

▼今週のトレーニングメニュー

7月31日（日）　休み

テニスの予定があり、疲労が結構溜まっていたので休み。

体重：80.1㎏

8月1日（月）　背中トレ（BACK）

疲労という言い訳を使って、デッドリフトをハーフにしてしまった日

重量を多少落としてでも、トータルで考えたらしっかりと下から引いた方がいい！

ベントオーバーは最近効きがいいので、もっと精度を上げていく！

体重：80.1㎏

8月2日（火）　肩トレ（SHOULDER）

肩のトレーニングは感覚的にも順調！

若干フロントのボリュームが少ないが、次の日に胸トレーニングをやることが多いので、まあまあ。

後はサイドの感覚がたまに薄いので、時間に余裕があったら他の種目もやってみる！

体重：79.8㎏

8月3日（水）　休み

テニスを４時間やったのでさすがに疲れて休み。

体重：79.9㎏

8月4日（木）　胸トレ（CHEST）

ベンチプレスをとにかく強化！

重量的には徐々に上がってきているが、左肩胸あたりに違和感を感じることがあるので注意！

ざっくりベンチプレスでパワーを、細かいことはケーブルクロスで意識する！

体重：79.3㎏

8月5日（金）　背中トレ（BACK）

200㎏デッドリフト先週よりも回数を１回伸ばせた！

しっかり全身を使った種目を取り入れていき、パワーを落とさないことを重視！

ベントオーバーも感覚的にはとても良いので、この調子でいく！

体重：79.1㎏

8月6日（土）　休み

テニス後の疲労で休みました！

体重：79.4㎏

▼今週の振り返り

☒全体的に重量は減量でかなり下がったけど、コンパウンド種目をしっかりやっていけばある程度はキープできそう！

☒食事に関して少し甘い部分が多いので、間食を入れるにしてもカロリーとPFCのバランスを考える！（アイス食べ過ぎ問題）

☒疲労が抜けていない・・・睡眠の時間がかなり悪くなっている！１２時には寝よう！！

▼使用中のサプリメント

【トレーニング前】

大体１時間前に飲んでます。トレーニング前に飲むことで枯渇を防いでいます。

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【トレーニング中】

メインはBCAAでEAAのほうが良い節がありますが、BCAAで十分
クエン酸は酸化でのパフォーマンス低下予防、塩は攣る予防ですが、多めに入れるとパンプ感が格段に上がります。

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【トレーニング後】

トレーニング後は基本リラックスすることを目的にしています。

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マイプロテインの60種類以上あるプロテインの味をレビュー！