【トレ日記】2022年8月14日～8月20日【なんとなく調子がよかった週】

【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

8月14日（日）　背中トレ（BACK）

デッドリフトはしばらく週１回程度に！高重量で上げていく

その代わりベントオーバーロウの重量と回数を追っていく！

懸垂の回数が伸びない・・・根気強くやっていく！

体重：79.1㎏

8月16日（火）　肩トレ（SHOULDER）

サイドレイズをワンハンドに変更！

最近通常のサイドレイズで張り具合が悪かったけど片手にしたらしっかり効きを感じられた！

やっぱりたまに種目を変えていくのは大事！その流れでリアもフライマシンへ変更！

こっちもいい感じだった！！

体重：78.8㎏

8月15日（月）　休み

テニスで休みました！

体重：78.4㎏

8月16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17日（水）　休み

ジムが定休日だったので休み！

体重：79.0㎏

8月18日（木）　胸（CHEST）

ベンチプレスの重量伸びてはいないけど、胸の締まり感？というか効果はある気がするし

体の強さが出ている気がする！やっぱり基本はベンチ！

三頭筋は丁寧にやるならやっぱりロープのエクステンション！

体重：78.2㎏

8月19日（金）　背中トレ（BACK）

背中のメインはベントオーバーロウ！手幅を変えるだけでも十分刺激が変わる！

デッドリフトはこの日はやめておきました・・・

二頭筋の感覚が最近良い！！もっとボリュームを増やしていこう！

そして久しぶりのレッグエクステンションは中々弱くなっていたので、ちょっと注力する！

体重：79.0㎏

8月20日（土）　肩トレ（SHOULDER）

肩は全体的に感覚がいいけど、微妙に悪くなることがある！

ウォーミングアップをもっとしっかりやったうえで取り組む！

特に前部から中部に移るときに、アップライトロウが無駄にならないようにサイドの準備をしっかりめに！

体重：79.0㎏

▼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！