【トレ日記】2022年8月7日～8月13日【久しぶりにトレーニングが週４日になってしまった】

【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

8月7日（日）　胸・肩

今週トレーニングの時間があまりとれなさそうなので、まとめてトレーニング！

全部やっても２時間位なので、ルーティーンに足を入れていくとしたら胸＆肩の日を作ってもよさげ！

ただし、胸３種類の後のショルダープレスと三頭筋のトレーニングはガタガタだった・・・

体重：80.1㎏

8月8日（月）　背中トレ（BACK）

デッドリフトで体力が大幅に削られて、その後の種目の質が下がってしまった💦

特に懸垂は全然できなかったので途中で切り上げて、ラットプルダウンのマシンへ！

軽い重量でとにかく丁寧に効き重視でやっていった！デッドリフトの順番も考え物・・・

体重：79.6㎏

8月9日（火）　肩トレ（SHOULDER）

スミスマシンでショルダープレスをやってみた！

動きに集中できる分三角筋の前部に効いている感はあるけど、メインはバーベルかダンベルのほうが良さげ！

効きも大事だけど、肩は強さとして重い物体を挙げられるようにして効きはレイズ系の種目とかで補う！

体重：79.5㎏

8月9日（水）　胸（CHEST）

ベンチプレスのメインセット９５㎏がトータルの回数自体は減ってしまったけど、

左胸の痛みなく出来たので、フォーム的にはよさそう！そのおかげか８０㎏はスムーズに完了出来た！！

次回に４回５セットを目標にやっていく！

体重：79.0㎏

8月11日（木）　休み

テニスで休みました！

体重：78.7㎏

8月12日（金）　休み

テニスで休みました！

体重：80.1㎏

8月13日（土）　休み

テニスで休みました！

体重：79.6㎏

▼今週の振り返り

▼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！