<![CDATA[
<p style="text-align: center;"><strong>히데타다 야마기시(Hidetada Yamagishi)</strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/246E9749532076AD1E" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="42797653942f.jpg" exif="{}" id="A_246E9749532076AD1E756E"/></p><p style="text-align: center;"><br>키 : 170cm<br>체중 : 100kg<br>생년원일 1973년 6월 30일 (일본 출생)</p><p style="text-align: center;"><br>거주지 : 미국 캘리포니아주 플러턴 (Fullerton, California, U.S.A)<br>직업 : 보디빌더, 퍼스널 트레이너, 피트니스 자문위원</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong><font color="#ff0000">훈련루틴</font></strong></p><p style="text-align: center;"><font color="#6699ff">운동명칭 - 세트 x 반복횟수</font></p><p style="text-align: center;"><br><strong><font color="#ff5e00">월요일 : 등</font></strong></p><p style="text-align: center;"><br>1.풀 업 Pull up 4×10<br>2.랫 풀 다운 Lat pull down 4×10<br>3.덤벨 로우 Dumbbell row 4×10<br>4.벤트 오버 로우 Bent over row 4×10<br>5.데드 리프트 Dead lift 4×10<br>6.T 바 로우 Tbar row 4×10<br>7.케이블 로우 Cable row 4×10<br>8.하이퍼 익스텐션 Hyper extension 4×10</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00"><strong>화요일: 가슴 / 종아리 </strong></font></p><p style="text-align: center;"><br>1.인클라인 벤치 프레스 Incline bench press 4×10<br>2.플랫 덤벨 프레스 Flat dumbbell press 4×10<br>3.인클라인 덤벨 플라이 Incline dumbbell fly 4×10<br>4.해머 머신 프레스 Hummer machine press 4×10<br>5.케이블 크로스 오버 Cable cross over 4×10<br>6.덤벨 풀 오버 Dumbbell pull over 4×10<br>7.스탠딩 카프 레이즈 Standing calf raise 4×15<br>8.시티즈 카프 레이즈 Seated calf raise 4×15</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong><font color="#ff5e00">수요일 : 어깨 & 승모</font></strong></p><p style="text-align: center;"><strong></strong><br>1.사이드 레터럴 레이즈 Side rateral raise 4×10<br>2.바벨 프론트 프레스 Barbell front press 4×10<br>3.프론트 레이즈 Front raise 4×10<br>4.업라이트 로우 Upright row 4×10<br>5.리어 레이즈 Rear raise 4×10<br>6.리어 델트 머신 Rear delt machine 4×10</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00"><strong>목요일 : 팔 (삼두 & 이두)</strong></font></p><p style="text-align: center;"><br>1.프레스 다운 Press down 4×10<br>2.크로즈 그립 벤치 프레스 Close grip bench press 4×10<br>3.딥스 Dips 4×10<br>4.스컬 크러셔 Skull crusher 4×10<br>5.바벨 컬 Barbell curl 4×10<br>6.프리처 컬 Prechar curl 4×10<br>7.덤벨 컬 Dumbbell curl 4×10<br>8.리버스 컬 Riverse curl</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00"><strong>금요일 : 하체 </strong></font></p><p style="text-align: center;"><br>1.레그 익스텐션 Leg extension 4×15<br>2.스쿼트 Squat 4×15<br>3.레그 프레스 Leg press 4×15<br>4.핵 스쿼트 Hack squat 4×15<br>5.레그 컬 Leg curl 4×15<br>6.시티즈 레그 컬 Seated leg curl 4×15<br>7.데드 리프트 Dead lift 4×15<br>8.스탠딩 레그 컬 Standing leg curl 4×15</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff"><strong>식단</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00">오전 6 시 </font></p><p style="text-align: center;">•심폐 운동 : 30 분<br>•보충제: Spirodex 보충제 2스픈 </p><p style="text-align: center;"><br><font color="#ff5e00">오전 7시</font><br>•식사1: 오트밀 1컵, 달걀 흰자위 15개, 물</p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00">오전 10시</font><br>•식사2: 밥 10온스 (283g), 치킨 10온스 (283g)</p><p style="text-align: center;"><br><font color="#ff5e00">오후 12시</font><br>•운동전 Pre workout drink <br>•트레이닝 (Size on MaxPerformance)</p><p style="text-align: center;"><br><font color="#ff5e00">오후 2 시 30 분</font><br>•Pre workout drink (IntraPro)</p><p style="text-align: center;"><br><font color="#ff5e00">오후 3시 30분</font><br>•식사3: 밥 12온스 (340g), 스테이크 12온스 (340g), 물</p><p style="text-align: center;"><br><font color="#ff5e00">오후 6 시 30 분</font><br>•식사 4: 밥 12온스 (340g), 닭 가슴살 12온스 (340g), 물</p><p style="text-align: center;"><br><font color="#ff5e00">오후 8시</font><br>• 마사지 (주 1 회)</p><p style="text-align: center;"><br><font color="#ff5e00">오후 10 시 00 분</font><br>•식사 5: 밥 12온스 (340g), 생선 12온스 (340g), 물<br>•보충제: Anavite 3스픈</p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff5e00">오전 12시 (24시)</font><br>• 마요퓨전(MyoFusion) 단백질 쉐이크</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong><font color="#980000">주요 대회 수상 경력</font></strong></p><p style="text-align: center;"> </p><p style="text-align: center;">2014 아놀드 클래식 - 4위<br>2013 아놀드 클래식 - 5위<br>2012 미스터 올림피아 - 15위<br>2011 미스터 올림피아 - 10위<br>2010 미스터 올림피아 - 10위<br>2009 미스터 올림피아 - 9위<br>2007 미스터 올림피아 - 13위</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#22741c"><strong>대회 수상경력</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;">2014 IFBB Arnold Classic - 4th</p><p style="text-align: center;">2013 IFBB Arnold Classic - 5th</p><p style="text-align: center;">2012 IFBB Olympia Weekend - 15th</p><p style="text-align: center;">2012 IFBB Dallas Europa Supershow - 2nd</p><p style="text-align: center;">2011 IFBB Arnold Classic Europe - 6th</p><p style="text-align: center;">2011 IFBB Olympia - 10th</p><p style="text-align: center;">2011 IFBB Phoenix Pro - 2nd</p><p style="text-align: center;">2010 IFBB Olympia - 10th</p><p style="text-align: center;">2010 IFBB New York Pro Bodybuilding & Bikini Championships - 2nd</p><p style="text-align: center;">2010 IFBB Europa Show of Champions - 1st</p><p style="text-align: center;">2010 IFBB Phoenix Pro - 2nd</p><p style="text-align: center;">2009 IFBB Olympia - 9th</p><p style="text-align: center;">2009 IFBB New York Pro - 5th</p><p style="text-align: center;">2009 IFBB Europa Show of Champions - 2nd</p><p style="text-align: center;">2008 IFBB Atlantic City Pro - 8th</p><p style="text-align: center;">2007 IFBB Olympia - 13th</p><p style="text-align: center;">2007 IFBB Arnold Classic - 13th</p><p style="text-align: center;">2007 IFBB Iron Man Pro - 7th</p><p style="text-align: center;">2006 IFBB San Francisco Pro - 11th</p><p style="text-align: center;">2005 IFBB Iron Man Pro - 17th</p><p style="text-align: center;">2000 IFBB World Amateur Championships - 6th</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/265DD749532076AE25" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="82508659433f.jpg" exif="{}" id="A_265DD749532076AE256D5E"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26547449532076AF28" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="12122886756f.jpg" exif="{}" id="A_26547449532076AF28CA77"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2240F249532076B032" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="12407423061f.jpg" exif="{}" id="A_2240F249532076B03208B2"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/212AC749532076B206" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="12483786756f.jpg" exif="{}" id="A_212AC749532076B20640D5"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/221A1549532076B30D" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="22148423601f.jpg" exif="{}" id="A_221A1549532076B30DBFBB"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/24530449532076B42A" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="62625435135f.jpg" exif="{}" id="A_24530449532076B42AC9F0"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22032F48532076B518" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="62966293701f.jpg" exif="{}" id="A_22032F48532076B5180EC1"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23402948532076B634" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="72057356885f.jpg" exif="{}" id="A_23402948532076B63411E6"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/21439448532076B733" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="72264128911.jpg" exif="{}" id="A_21439448532076B733A8F5"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2413FD48532076B812" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="72660393701f.jpg" exif="{}" id="A_2413FD48532076B812E33A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/236F8F48532076BA20" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="82634493701f.jpg" exif="{}" id="A_236F8F48532076BA206D0D"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23439948532076BB33" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="95244076885f.jpg" exif="{}" id="A_23439948532076BB3318E4"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23160F48532076BB11" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="95254304508f.jpg" exif="{}" id="A_23160F48532076BB1183A2"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/252B7B49532076BD06" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="96208593701f.jpg" exif="{}" id="A_252B7B49532076BD061774"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/261B2A49532076BE0D" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="96271693701f.jpg" exif="{}" id="A_261B2A49532076BE0DDC7A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25015E49532076BF17" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="AII5nBo.jpg" exif="{}" id="A_25015E49532076BF17C6D6"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/267A5449532076C019" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="bg318.jpg" exif="{}" id="A_267A5449532076C0193384"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23593549532076C128" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="biceps_hidetada_yamagishi-photo.jpg" exif="{}" id="A_23593549532076C1280511"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2427B449532076C208" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="DSC_7505.jpg" exif="{}" id="A_2427B449532076C20890C1"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/21351349532076C302" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="hide_yamagishi_interview_a.jpg" exif="{}" id="A_21351349532076C3022A18"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23110B49532076C411" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="hide_yamagishi_interview_g.jpg" exif="{}" id="A_23110B49532076C4116172"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25656F49532076C523" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="hide_yamagishi_interview_i.jpg" exif="{}" id="A_25656F49532076C523CB02"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27716849532076C61F" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="hidetada_yamagishi_hd_wallpaper-other.jpg" exif="{}" id="A_27716849532076C61F0D7B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/232F2949532076C705" class="txc-image" width="864" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="864" data-filename="hidetada_yamagishi_hq_photo-other.jpg" exif="{}" id="A_232F2949532076C705F5BD"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2718A449532076C80D" class="txc-image" width="951" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="951" data-filename="hidetada_yamagishi_photo-other.jpg" exif="{}" id="A_2718A449532076C80DB5CE"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2377C049532076C91B" class="txc-image" width="1024" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="1024" data-filename="hidetada_yamagishi_wallpaper_2-normal.jpg" exif="{}" id="A_2377C049532076C91B18DD"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2777EF49532076CA1B" class="txc-image" 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카페 게시글
몸짱 갤러리
아시아 출신의 프로 보디빌더 - 히데타다 야마기시 (Hidetada Yamagishi)
노래마을
추천 1
조회 8,963
14.03.13 00:06
댓글 7
다음검색
첫댓글 일본은 웬만하면 다 싫은데 히데는 좋아한다. 근데 다른 화보는 다 멋있는데 중간에 야구화보는 좀 골때리네 ㅋㅋㅋㅋㅋ
강경원 선수께서 프로카드 획득하셨으니 조만간에 미스터 올림피아에서 보길 바랍니다.^^
일보^^
스테로이드 좀 썼겠죠?? 내추럴로도 되나요 저정도???
암만 선수들 전부 약물빨이 잇다지만 아시아인의 한계를 뛰어넘은듯한 저 ㅎㄷㄷ..
어마무시하네여
아마도 미국에서 자란 일본인이 아닐까 싶은데요, 신체 골격을 보면..
좀 징그럽네