11/01 70.70 kg (+850 g) Triceps (w/o Lateral Head), Brachialis
11/02 72.00 kg (+1,300 g) Back, Front Neck, Crunches, Forearms
11/03 70.20 kg (-1,800 g) Biceps, Traps
11/04 70.85 kg (+650 g) Chest, Front Neck, Triceps Lateral Head
11/05 71.75 kg (+900 g) Off
11/06 71.25 kg (-500 g) Shoulders, Abs10, Forearms
11/07 70.20 kg (-1,050 g) Outer Thigh, Quads, Hamstrings
11/08 69.90 kg (-300 g) Triceps (w/o Lateral Head), Brachialis, Calves
11/09 70.25 kg (+350 g) Back, Rotator Cuff
11/10 71.00 kg (+750 g) Chest, Triceps Lateral Head, Lower Abs, Inner Thigh
11/11 71.10 kg (+100 g) Biceps
11/12 71.00 kg (-100 g) Off
11/13 70.10 kg (-900 g) Shoulders
11/14 70.70 kg (+600 g) Quads, Hamstrings, Outer Thigh, Glutes
11/15 70.95 kg (+250 g) Off (Tokyo)
11/16 70.70 kg (-250 g) Triceps, Brachialis, Forearms
11/17 70.90 kg (+200 g) (TOEIC) Back, Traps
11/18 71.70 kg (+800 g) Chest
11/19 70.55 kg (-1,150 g) Off
11/20 70.35 kg (-200 g) (machoOS 54) Shoulders, Forearms
11/21 71.25 kg (+900 g) Triceps, Traps
11/22 71.60 kg (+350 g) Biceps, Brachialis
11/23 71.75 kg (+150 g) Quads, Hamstrings, Inner Thigh, Front Neck
11/24 72.15 kg (+400 g) Back, Crunches
11/25 72.45 kg (+300 g) Chest
11/26 71.80 kg (-650 g) Off
11/27 71.15 kg (-650 g) (Tokyo) Biceps, Traps, Abs10, Forearms
11/28 71.50 kg (+350 g) Shoulders
11/29 71.70 kg (+200 g) Triceps, Brachialis
11/30 70.90 kg (-800 g) Quads, Hamstrings, Inner and Outer Thigh, Glutes, Calves
ワークアウト（筋トレ）がオフの日付はグレー表示。
/（スラッシュ）はダブルスプリット（1日2回）。
SN: Shimosa-Nakayama
Abs10: Abs at Slope Level 10
モチベーションアップのため70 kg未満を太字表示。
