
9/01 72.05 kg (-200 g) Biceps, Inner and Outer Thigh, Glutes, Crunches
9/02 72.45 kg (+400 g) Quads, Hamstrings, Traps

9/03 72.40 kg (-50 g) Chest, Rotator Cuff, Front Neck, Calves

9/04 73.40 kg (+1,000 g) Shoulders, Lower Abs

9/05 72.90 kg (-500 g) Off

9/06 72.50 kg (-400 g) Triceps, Brachialis
9/07 73.30 kg (+800 g) Back, Abs10 (Tokyo)

9/08 73.35 kg (+50 g) Biceps, Inner and Outer Thigh, Front Neck, Forearms, Crunches
9/09 72.95 kg (-400 g) Quads, Hamstrings, Traps, Glutes, Calves
9/10 73.50 kg (+550 g) (TOEIC)


9/11 73.55 kg (+50 g) Triceps, Brachialis, Front Neck
9/12 72.95 kg (-600 g) Off

9/13 73.90 kg (+950 g) Shoulders (w/o Front)
9/14 73.50 kg (-400 g) Back, Abs10, Forearms
9/15 73.45 kg (-50 g) Chest
9/16 72.85 kg (-600 g) Quads, Hamstrings, Traps
9/17 73.05 kg (+200 g) Shoulders, Forearms

9/18 73.35 kg (+300 g) Triceps, Brachialis, Abs10

9/19 74.30 kg (+950 g) Off
9/20 73.10 kg (-1,200 g) Biceps, Inner and Outer Thigh, Glutes, Front Neck, Crunches

9/21 73.75 kg (+650 g) Chest, Rotator Cuff

9/22 73.50 kg (-250 g) Back, Abs10
9/23 73.40 kg (-100 g) Triceps, Brachialis, Lower Abs

9/24 73.25 kg (-150 g) Quads, Hamstrings, Traps, Forearms, Rotator Cuff
9/25 73.20 kg (-50 g) Shoulders, Inner and Outer Thigh

9/26 73.50 kg (+300 g) Off

9/27 72.60 kg (-900 g) Chest, Abs10, Outer Triceps

9/28 72.55 kg (-50 g) Back

9/29 73.40 kg (+850 g) Quads, Hamstrings
9/30 73.25 kg (-150 g) Triceps, Biceps, Lower Abs
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
2023年9月のアストロ・ヒーロー達成率(w/o
