leg phase1 6/19 水 full non rock squat 80kg20R 85kg15R 90kg10R wide stance squat 80kg12R ×2 dumbbell one leg curf raise 30kg12R ×2 1&1/4 leg extension 82kg12R ×2 1&1/2 leg curl 61kg12R ×2 smith machine curf raise 130kg12R 130kg12R スクワッ…

triceps&deltoids phase3&3 5/16 木 giant set seate side raise,5→6→6→6→kg incline front raise,6→6→6→6kg bench suported rearaise,6→6→6→6kg arnold press6→6→6→6kg 12R×4 5666 6666 6666 6666 dips 30R 30R press down 27kg30R 27kg30R 27kg27R pullove…