SATO Yozo's friends
November 08, 2006
1.squat 60kg×10reps,100kg×10reps,130kg×8reps
150kg×8reps,150kg×10reps
2.leg extention 50kg×10reps×3sets（each）
3.leg curl 45kg×10reps×3sets（each）
4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps
5.chin ups
bodyweight 10reps×3sets
warm down:strech
October 30, 2006
todays training
warm up:running 3minutes,strech
1.bench press
60kg×10reps,80kg×10reps,100×8reps,110×6reps
100×8reps,80×8reps
2.incline dumbbell press 26kg×10reps×3sets
3.shoulder press
22kg×8reps×3sets
4.upright row
45kg8reps,45kg8reps,45kg6reps
5.side raise
10kg×8reps,10kg×8reps,10kg×8reps
October 26, 2006
1.squat 60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps
2.leg extention 50kg×10reps×3sets（each）
3.leg curl 45kg×10reps×3sets（each）
4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps
5.core!!
warm down:strech
October 18, 2006
todays training
warm up:running 5minutes,strech
1.squat 60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps
2.non weight squat 1min×2sets
3.chin ups
bodyweight
10reps×3set
4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps
5.leg extention 50kg×10reps×3sets
warm down:strech
October 12, 2006
■warm up
1.runninr: 3minute
2.strech
■weight training
1.squat
60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps
2.chin ups
boby weight 8reps×3sets
3.lat pulldown
80kg×8reps,80kg×8reps,80kg×8reps
4.bench press
60kg×10reps,90kg×10reps,100kg×8reps,90kg×6reps
5.leg extention
30kg×8reps,50kg×10reps,50kg×10reps
6.calf raise
16kg×15reps×3sets
7.core training
5min
October 05, 2006
■warm up
1.free move: 3minute
2.strech
■weight training
1.chin ups
body weight:10reps,10reps,8reps
2.lat pull down
77kg×10reps ,77kg×10reps,77kg×10reps
3.one hand dumbbell low
34kg×8reps,34kg×8reps,34kg×8reps
4.sholder puress
26kg×10reps,26kg×10reps,26kg×7reps
5side raise
10kg×10reps,10kg×10reps,10kg×10reps
October 04, 2006
todays training
warm up:running 5minutes,strech
1.squat 60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps
2.non weight squat 1min×3sets
3.bench press 60kg×10reps,110×8reps,100×6reps,90×6reps
90kg×6reps(support3reps)
4.perfect push ups 15reps×3sets
5.leg curl 50kg×10reps×3sets
6.incline dumbbell press 26kg×10reps×3sets
7.calf raise 16kg×15reps×3sets
warm down:strech
