【トレ日記】2022年8月21日～8月27日【分割法を変えてみた週】

【2分割でトレーニング】

胸＆肩＆三頭⇔背中＆脚＆二頭

▼今週のトレーニングメニュー

8月21日（日）　休み

予定があったのでお休み！

体重：78.6㎏

8月22日（月）　胸＆肩トレ（CHEST＆SHOULDER）

各部位のトレーニング頻度を上げていく方向で分割ルーティーンを変更！
一週間で最大３回やることになるけど、重量と種目数などで調整していく予定。

とりあえず、ベンチプレスは残してみたけど、最近１００㎏を感じていなかったのでやってみた！
結果は悲惨な状態・・・せめて１セットでも５回は上げたいところ・・・

一旦は重量を扱うのはたまにして、効かせ方の復習としっかり頻度に堪えられるスタミナとメンタルをつける！！

体重：79.8㎏

8月23日（火）　休み

テニスで休みました！

体重：79.5㎏

8月24日（水）　背中＆脚ロレ（BACK＆LEG）

背中はそこまでメニューを変えてないけど、完全にベントオーバーロウをメインにした！
デッドリフトもたまに確認で入れていきたいけど、そこまで重視しない！

脚トレはかなり軽めだけど、徐々にボリュームを上げていく！
膝の調子と相談だけど、レッグプレスを追加していきたい！

体重：78.9㎏

8月25日（木）　胸＆肩トレ（CHEST＆SHOULDER）

胸トレに関して、重量を扱った週よりもしっかりフォーム重視でやった日の方が、
パンプ感がいいので、パンプ重視でやっていくことに！
週に３回あるとしたら２回はフォーム、１回は重量を多少扱うくらいで！

肩に関しては、ボリュームがさがっているけどフライ系が多い肩こそそこまで重量を扱えないと思うので、
張りで痛くなるくらいまで丁寧なフォームでやっていく！

体重：79.1㎏

8月26日（金）　背中＆脚トレ（BACK＆LEG）

とりあえずデッドリフトはウォーミングアップでやってみた！
140㎏なら全然まだ大丈夫！200㎏が挙げられなくなったらやばい！

脚トレのルーマニアンはまだまだ重量を上げられそうなので、徐々にしっかりやっていく！
目標は９月中に40㎏台までもっていく！

パワーグリップがもう５年目なのでゴムずたずたなのが心配・・・

体重：79.8㎏

8月27日（土）　休み

テニスで休みました

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！