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【力量訓練的「訓練量」該如何設定？】

跑者的訓練量俗稱「跑量」，單位是「公里」，所以月跑量三百是指一個月總訓練距離300公里。在力量訓練圈的「訓練量」（Training Volume）常是「總反覆次數」 （Total Repetition）的同義詞；而「月總量」就是指一個月的總反覆次數，像我們會建議初跑者的月跑量最好不要超過100公里一樣，在做重訓時，有沒有一個區間可以讓大家參考呢？下面是《The System》的作者群建議：

#以下為譯文：
以剛接觸訓練的新手來說，月總量最好從750次（總反覆次數）開始；而菁英運動員的上限設在1,600次。在前蘇聯時代，我們親眼看到他們運動員以更高的月總量進行訓練。然而，我們後來也發現這跟他們使用加強運動表現的補給品有關，那使運動員能更快恢復。

總反覆次數是指在單一個週期中（這裡是指中週期）所有基本力量動作重複次數的總合。因此總反覆次數750的意思是在不同的訓練強度與動作中總共累計的次數，但這個數字不包括輔助訓練的動作。

從帳面上來看，750這個數字分配到一個月十二到十六次課表當中，看起來似乎很小，但我們這們所定的750這個數字比較像是「基本量」，而非下限，如果總反覆次數低於750下，就不會為運動員的成長帶來實質的影響。表 4.14 中的數值並不是意味著高水平或菁英運動員在四週內的總反覆次數永遠不會有低於1,000次情況發生，那只是維持成長的基本量。對運動員的恢復能力影響最大的是訓練量，因此這些範圍中比較需要注意的是上限的數值。若月總量超過上限值，恢復能力將快速到受到侵害，而且侵害的速度比任何其他因素都快。

一位菁英水準的運動員可以在一個月的時間裡完成1,000次以下的訓練，就算在恢復期也經常發生。然而，訓練新手若超過1,000次的上限，大都要承擔受傷或嚴重過度訓練的風險。

許多教練擔心他們的運動員練不夠，所以無法有效獲得力量和爆發力的進步。他們不想因為目標定得太低而有所保留，這讓他們感覺是「浪費」了一個月的訓練時間。剛開始採用這個方法來訓練時有這種感覺很自然，我們系統中的每一位教練也都曾經歷過相同的掙扎。

美國的力量教練已經把「訓練要用盡全力」當作一種信念，訓練完還有餘力好像就會覺得不夠認真。但請相信我們。我們說的方法很少失敗，也幾乎沒有過度訓練的風險，這些區間已被證明能最有效地幫助運動員進步。

在調整運動員的訓練量時，需要考慮到他們的技巧、經驗、過去的醫療史、訓練史、性別、實際年齡與訓練年齡。

我們過去的慘痛教訓可以讓你少走許多彎路。當你在訓練量的拿捏上猶豫不決時，原則是寧少勿多。寧可因量太少沒進步，也不要犯下過量訓練的錯誤。

總訓練量不包括輔助訓練或是特別針對「局部效果」的練習次數。那些動作主要是為了強化特定肌肉或是使全身力量動作能做得更好的輔助性訓練，所以我們不會把它們算在總訓練量中。
最受我們重視的力量訓練動作不只對身體的負擔很大，技術要求也很高；正因如此，我們才會嚴格限制訓練量。

雖然輔助訓練不會被計算在總訓練量裡，但你不要因此失控，開始加練很多你想練的輔助動作。永遠記住：效率第一。

#原文如下
The absolute floor of volume for a novice athlete is 750 total exercise repetitions per month, and the ceiling for the elite athlete is 1,600 total reps. During our time in the former Soviet Republics, we witnessed athletes performing even higher monthly training volumes. However, as we found later, that was often with the benefit of performance-enhancing substances that allowed for more rapid recovery.

In a single cycle, the total number of repetitions pertains to all exercises performed in the key movements. This means 750 total repetitions are spread between the different exercises among the range of training intensities we want to emphasize.

On the surface, these can seem like small numbers when we consider they may be spread out over 12 to 16 training sessions. That 750-rep total is really more like the basement rather than the floor of total volume—any less than 750 will not budge the needle on gains. That does not mean advanced or elite-level athletes will not have cycles that dip below 1,000 reps. These ranges should be more prescriptive of the ceiling of higher volumes to avoid exceeding. Pushing monthly volume beyond these ranges erodes recovery more rapidly than any other factor.

An elite-level athlete can use a month with a total volume of under 1,000 reps, as will often be the case when returning to training. However, a novice athlete can rarely exceed the 1,000-rep ceiling without risking an injury or a significant overtraining effect.

Many coaches worry their athletes will not do enough work to promote gains in strength and power. They do not want to “waste” a month by aiming too low on total volume and leaving some gains in the tank. That is a natural feeling when adopting this method, and each of us went through the same mental struggle.

Strength coaches in America are not hard-wired to accept less than maximum. However, trust us when we say that without fail, these ranges have proven to be the most effective in generating progress with almost no risk of overtraining.

Fine-tuning where your athletes fall in a volume range takes skill, experience, and consideration of their medical and training history, biological and training age, and gender.
The bloody trail of our mistakes can save you a lot of added stress: When in doubt, it is always better to err on the side of less volume than too much.

The total volume number does not include accessory work or exercises of “local effect.” Those exercises are more targeted muscle strengthening or exercises to support the main movements.

We are mainly concerned about the most physically taxing exercises that demand more of an athlete’s attention to technique—hence, the volume restrictions.

Although the accessory work is not included in the volume calculations, you still cannot go wild, adding as much as you want. Always remember this: efficiency first.
(以上摘錄自原文第132~133)
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若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！

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地獄可能空滅嗎？若地獄空乏人間多鬼怪，地獄淨空世間何嘗非淨土？若能證空性何處現地獄？

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姚瑞中寫於2021年端午節

Postscript

I have been living recklessly in Taiwan for more than fifty years. According to Zi Wei Dou Shu (Purple Star Astrology), Tan Lang is the sole star in my house of Self. This star, which represents xxx, forms an equilateral triangle with that star Qi Sha and Po Jun on the square chart and constitutes a Sha Po Lang pattern. The pattern indicates a kind of turbulence and change, a life of wandering with ups and downs and it tells a lot about my life. After my ill-fated youth, I started from scratch and traveled around the world with exhibitions that I participated. Like a flaneur, I wandered around ruins, nature, and temples with every type of film camera obliviously. Thus, I founded the Hall of Illusion and claimed to be the master of the hall. Several times a day, I pondered a quote from the Diamond Sutra, “Everything with form is unreal.” In addition, I usually stayed in the darkroom developing film and enlarging those negatives overnight. However, I treasured the simplicity of the black and white world. The earthly, gaudy, garish, phony and pleasing qualities within colored photos make the images even more realistic than the real world. It is not my cup of tea, so I seldom took colored photos. In Confucian thought, the age of fifty marks the stage knowing the mandate of Heaven. I am now at my fifties and realize how ephemeral human life is. However, I am not an immortal, nor having sagelike characteristics. I just learned that the stage of stainless (the second bhūmi) and develop a pure mind that is free from doubt and defilement. However, I’m still far from the immovable state and need to practice.

In the summer of 2017, after filming the work Incarnation, I experienced a severe heart rhythm problem which almost triggered myocardial infarction and could have killed me. Consequently, I realized that death was waiting for me and the life is too short to figure out how I can liberate myself from the cycle of Birth and Death. I couldn’t comprehend how to be free from all afflictions and worries and how to avoid delusive ideas. I wept for three days and nights after being enlightened by Shakyamuni Buddha. Up to the moment, I felt ashamed that I failed to realize that the self is as insignificant as dust after these years learning and practicing Buddhism. Since then, I have visited famous temples and monasteries in my spare time, worshiping Buddha, Bodhisattvas, arhats, and all the deities and immortals. Taiwan’s temples are myriad with a enormous number of sects, including Buddhism, Taoism, Yiguandao, Catholicism, Christianity, Chinese religions of fasting, Islam& Baháʼí Faith, Confucianism, Tiandiism& Tian-De Teachings, Xiwangmu cult, Yellow Emperor Sect, Precosmic Salvationism, Liism, World Wide Ethical Society, séance cult, etc. Some people even claim that they can mediate communication between the deities or spirits of the dead with human beings, having their believer rely on themselves instead of the orthodox dharma or dogma and pay excessive respect and admiration for the mediums or objects, accumulating wealth through such an unfair means or even harassing their believer sexually. Due to Taiwan’s historical changes, social turbulence, political struggles, and ideological issues, Buddhism and Taoism are somehow mixed. However, there are few emphases on the concept of the hell. As I took photographs of Yama of each court, judges, wardens of the underworld, jailers, General Fan and Hsieh (the ghost escorts) and all sinners, I found few temples cleverly created hellish scenes that are intriguing, exaggerating, and extraordinary. However, the creations are unparalleled unique. I have been studying Western arts for decades and then I came to realize that simplicity makes the most beautiful works of art. These hellish scenes can even compete with works of Giotto di Bondone (1267-1337) and Michelangelo Di lodovico Buonarroti Simoni (1475-1564).

Jingang Temple Shimen District, founded in 1986, overlooks the beautiful North shore. Although the temple is mainly dedicated to Phra Phrom (the Thai representation of Mahabrahma), spirits of Confucianism, Buddhism, and Taoism can also be founded in the temple. The worshipper can go cross the Seven Star bridge to relieve bad luck, walk along the five hundred arhat statues and knock on the gong to affirm one’s Buddha nature. Furthermore, the worshipper can also prostrate themself before Asia’s largest statue of Buddha in Nirvana (the Reclining Buddha statue) and pacify the Taoist Tai Sui deity of the year. I was impressed by the Jia-Zi Tai Sui General that a pair of palms grow out of his eyes. In 1994, the biō-kong (the person taking charge of the temporal affairs of a temple) received a divine inspiration from Yama (the King of Hell) that he had to build a sacred hall in the shape of a divine dragon, with the interior designed according to the World of Ultimate Bliss and the Underworld. When the visitor walks in the dark hallway, they will see the tortured people (dioramas, of course) scrunching their faces and crying bitterly and loudly in excessive grief as the visitor triggers the mechanism. One will even find them in the midst of flesh, body liquid and blood, mutilated limbs, and rotten corpses. While each of the ten Yamas are focusing on their own duties, showing their sacred dignity that collect visitors’ attention. The Baogong Temple in Linkou District, New Taipei City exclusively features colorful depiction of hellish scenes in relief in Taiwan. With its pastel shades and cartoon-like style, the relief is both grotesque and adorable at the same time. This temple is dedicated to Bao Zhen (also known as Justice Bao) representing the incarnation of Yama. Living people who have been treated unjustly can come worshipping Bao Gong and receive exorcism. Therefore, many people come here for seeking to solve unsolved cases. In Zhongyuan Festival (the ghost festival), the temple will burn the Zhizha (paper craft) boat to ferry the ghosts to the other shore, which is the shore of enlightenment. The only giant statue of Yama in Taiwan is still in the making. The temple is surrounded by a cemetery, suitable for meditating on the loathsomeness and impurity. Nantian Temple (1971), located next to the Eight Trigram Mountains Buddha in Changhua, features the first animatronic underworld. Despite the small size, the animatronic underworld is intensely shocking. Though it’s slightly worn, the colorful dioramas are still brutally ferocious. The creator was the late venerable Dao Zhang (Taoist priest) Jing Deng-fu while the origin of animatronic deities can be traced back to the 1960s Beigang Chaotian Temple. On the contrary, the Whiteman Toothpaste Tourism Factory in Shuishang Township, Chiayi, features ten Yamas with individual booth. The place is unexpectedly clean and polished yet keeps a simple and modest tone. Then, the Dragon Pagoda of the Dragon and Tiger Pagodas at Lotus Lake in Zuoying, Kaohsiung, holds the only relief of hellish scenes made of Kochin ceramic. All the figures are vivid and life-like. If one goes further into the pagoda, they will see a relief tunnel of the thirty-three incarnations of the white-robed form of Guanyin (Avalokiteśvara) on a white lotus, with a lovely and interesting design. Another Hall of Yama is built in the 1970s next to the entrance of Dagangshan Chaofeng Temple, located in the Alian District of Kaohsiung. Visitors will also see three statues of the Three Holy Ones of the Western Pureland (Amitābha, Avalokiteśvara, Mahāsthāmaprāpta) which assemble at a lotus pond. Although the hellish scene looks somewhat antiquated, you may still find its previous charm. If one goes further, they will reach the sculptural garden of “Attaining the Bodhi Way: the Incarnation of Sakyamuni Buddha,” where the visitor can see the essence of Bhagavato’s (meaning the Blessed one, one of the common epithets for Buddha) life. When Tathāgata (another epithet for Buddha) was old, the king of Kosala wanted to avenge the arrogance of the tribe of Shakyas who had long despised him, regarding him as a son of a maiden. Although Buddha has sat in lotus position alone three times to stop the army from attacking his tribe. However, one can never reverse the cause and following karma. The prince born of a maiden was so furious that he eventually destroyed his homeland. Maudgalyāyana (one of the Buddha’s closest disciples), who is said to have had supernatural abilities that surpassed the other disciples, could not bear to see the slaughter of innocent people. Thus, he saved five hundred people of his tribe with a pātra (an eating utensil of Buddhist monks). Unfortunately, everything he did was in vain, those who were saved eventually turned into a puddle of blood. The Buddha said that the supernatural abilities cannot surpass the power of karma. The cause and effect work all the time. When Maudgalyāyana’s mother fell into the path of hungry ghost, he used his supernatural abilities to save his mother from hunger. However, all the food turned into fire before being fed to his mother. Later, the Buddha commanded the monks to put nectar and dishes in a basin on the 15th day of the seventh month in the lunar calendar for the monks from all directions to free his mother from reincarnation. In later times, the Ullambana Dharma Service, the Compassionate Samadhi Water Repentance, and the Yoga Collection for Feeding the Searing Mouths Dharma Service are rituals to eliminate karmic hindrance and to cease to worldly delusions. Through such practices, one can free the dead as well as confess their repentance.

Madou Daitian Temple is a magnificent and colorful temple in Tainan. Not only can the worshippers visit the eighteen levels of Hell but also the Heaven (it was built in 1979 and inaugurated in 1983) here. The lighting and sound effects are stunning and frightening. When walking alone in the space, one may feel like taking a Guan Luo Yin trip (a Taoist necromancy which leads people’s spirits to hell and communicate with the dead ones) to visit the underworld prison. Before arriving the first court of the underworld, the visitor will walk through the Mountain of Heart Summit, the Pure Heart Pond, the Frontier between the Living and the Dead Realms, the Soul Registry Hall, the Portico of Demons, the Center for Complementary Teaching of Canonical Books, the Citadel of Premature Death, and the Bridge of Vanity. When one arrives at the first court, they will see King Chin-guang, who is in charge of the court, using the Mirror of Retribution to show the earthly form of evil creatures and also witness the sub-hell of Pillar-Holding and Fire Bed, etc. At the second court, King Chu-jiang collates the register of sins the souls of the dead have committed to impose the punishments. Here, you will see the sub-hell of Excrement and Urine, Hungry Ghost, Burning Dance Floor, Ice, Pus and Blood, Whipping, Tongue-Raking, Sword Blade, Stomach-Piercing, Chopping, etc. Next, the dead at the third court, ruled by King Song-di, will receive the punishments including inversion tortures, face-skinning with steel and copper knife, eye-wrenching, pounding, blood-sucking, rib-piercing, roasting, tendon-taking, being eaten by maggots. The visitor can pay a visit to the Palace of Soul-Resuscitation for the Four Forms of Creatures (birth from an egg, birth from a womb, birth from moisture, and birth by transformation). King Wu-guan is in charge of the fourth court. There are sixteen sub-hells at the fourth court including Waist Chop, Tongue Removal, Boiling Pond, Mouth-stabbing, Skin-peeling, Sword Tree, Burning Wheels and Cart, Eye-shooting, etc. Next, at the fifth court, sinful souls are allowed to ascend the Tower of Hometown-Viewing to take a final look of their family. The visitor will witness sub-hells of Knee-striking, Heart-slicing, Blade Mountain, Flying Swords and Burning Stones, etc. The King of Bian City takes charge of the sixth court, which is also known as the “Great Hell of Screaming,” with sub-hells including Fire Cattle, Tiger-Biting, Kidney-Eating, Mouth-Poking, Throat-Nailing, Iron Mill, Decapitation, etc. The King of Tai-shan is in charge of the seventh court, the “Great Hell of Heat and Fire.” The sixteen sub-hells at this court include Finger-Searing, Bowel-Hauling, Stone-Bearing, Boiling Oil, Tongue-Removal and Cheek-Piercing, etc. Next, the King Du-shi is in charge of the eighth court, the “Great Hell of Intense Fire and Heat,” and the sub-hells including Fire Dogs, Molten Iron, Iron Snakes, Dismemberment, Steel Spikes, Burning-Marrow, Iron Ball, Scale, etc. The ninth court is ruled by the King Ping-deng. It is known as the biggest court, Avici Hell (the Hell of Incessant Suffering), which if the lowest level of the hell realm and the interior is gloomily and terrifyingly dark. Those who committed the most serious evil deed will be sent to the Avici Hell. Sub-hells such as Poisonous Snake, Brain-Removal, Crow-Gnawing, Raining Needles, Wasps and Scorpions are included at this court. After arriving the tenth court, ruled by the Great King of the Reincarnation Palace, one can visit the “Observatory of Life on earth” and the “eight bureaus of the Reincarnation Palace” (including the Bureau of Judicial Control, the Bureau of Good-Actions, the Bureau of Bad-Actions, the Bureau of Debts, Gratitude, and Vengeance, the Bureau of Longevity and Destiny, the Bureau of Familial Ties, the Bureau of the Reincarnated, and the Bureau of Birth). The sinful one will be sent to the Pavilion of Mengpo and made to drink the Soup of Forgetfulness to forget all past affairs. According to the sinful one’s merits of previous life, they will go across one of the six bridges (gold, silver, jade, stone, wood, bamboo) to the “Reincarnation-Wheel (Wheel on the Crimson River).” Finally, one is able to reborn in the six realms. According to the Aṣṭadaśa nāraka sutra ( the Eighteen Hells Sutra), after one passes away, they will enter an intermediate and transitional state between death and rebirth, known as antarābhava in Sanskrit, for forty-nine days. The being will be evaluated by Yama, who will decide if one should get reborn or get punished at the hell. Those who committed the Five Grave Offenses (killing one’s father, killing one’s mother, killing an Arhat, shedding the blood of a Buddha, and creating a schism within the community of Buddhist monks and nun who practice for attaining enlightenment.) will be sent to the Avici Hell and stay there eternally. Kṣitigarbha is the Lord of the Nether World, ruling the ten court of Hell. The lord will set up the “Hall of Teaching” at each court to salvage those sinful ones who still obtain few merits at the offering rituals.

Human beings live the Sahā world (sahāloka in Sanskrit, meaning “endurance of suffering,” a concept of mundane world in Mahāyāna Buddhism) where they share with other reincarnations (including beings of the hells, of the preta, and of malevolent nature spirits) with five turbidities (the Kalpa turbidity, the view turbidity, the affliction turbidity, the living beings turbidity, and the life turbidity). Those who commit the ten evil deeds (killing, stealing, adultery, lying, using immoral language, slandering, equivocating, coveting, anger, and false views) must fall into the three evil paths (animals, preta, and hell). However, how can one escape from the three realms/ twenty-eight heavens (including the six heavens of the desire realm, the eighteen heavens of the form realm, and the four heavens of the formless realm)? Worldly people who don’t have such an awareness cannot leave the cycle of the twelve nidanas (meaning causes or motivations), let alone eliminate the eighty-one afflictions (that have been produced due to misunderstanding regarding reality) and the eighty-eight illusions (including five afflictions of advanced practitioners, also known as five views: view of self, extreme view, evil view, view of attachment to views, and view of morality; and five unintelligent temptations: desire, anger, stupidity, arrogance, and doubt) of thought within the three realms and four Arya satyas (noble truths, including suffering, arising, ending, and path). They cannot realize that the essence of the five skandhas (referring to aggregates of clinging, including the matter of form, sensation, recognition, mental formation, and consciousness) , the twelve ayatana (meaning sense base, including six internal bases: eye, ear, nose, tongue, body, and mind and six external bases: visible objects, sound, odor, taste, touch, and mental objects), and the eighteen dhātavah (meaning compositional elements of human existence, including six consciousness, six faculties, and their objects) are the emptiness and the void. Furthermore, they cannot dispel the two reasons for clinging to the idea of the self and the attachment to elemental constructs and even believe in the two (false) tenets that that karma and nirvana are not real and that the ego and phenomena are real. As a consequence, they fail to develop the eleven wholesome mental factors (faith, energy, conscience, being ashamed, non-attachment, non-aggression, non-delusion, calmness, equanimity, conscientiousness, and non-injuriousness) and cease the sixteen unwholesome mental factors (desire, greed, anger, delusion, arrogance, doubt, wrong view, wrath, enmity, hypocrisy, vexation, jealousy, parsimony, deceit, flattery, harming, ambitiousness, stupidity, lacking of faith, idleness, being unrestrained, forgetting, distraction, non-discernment, ). One must bear in mind that once all our virtuous roots are discontinued, they will be trapped in the never-ending reincarnation and the suffering of infinite continuity.
Is it possible that the hell will be empty one day? If the beings in hell will become extinct while evil spirits inhabit the mundane world, the world could be considered as a pure land. If we could witness the nature of the void, then hell will exist no more.
Since ancient times, the concept of hell has been widely spread among all tribes. Aging, death, beginning, and end are the basis of nature and the core of cosmic consciousness. However, the prosperous civilization as our island is not a place where desire can be eliminated. It’s impossible to eradicate evil nature. Since fetters brought by the constitution, the state, the law, society, the military, corporations, schools, families, and groups are not less than the eighteen levels of hell, the mortals repress themselves, bury their feelings. Day after day, greed, anger, stupidity, arrogance, doubt, and resentment are stacking. However, since the six dust (visible objects, sound, odor, taste, touch, and mental objects) has not yet been extinguished, people in the mundane world are still full of delusions. The demons, devils, evil spirits, and the wondering dead exist in the wilderness, while only advanced practitioners with transcendent would attempt to make contact with the dead in the wasteland and forest. Worldly people like us trespass in Disneyland-like man-made hell. It is absurd and ridiculous that the hellish scenes cannot stop us from perpetrating evil deeds, but the horrific and cruel scenes yet satisfy our self-righteous shame.

The pandemic has been boiling over for more than a year and a half. The number of infected patients worldwide is nearly a hundred and eighty million, and the death toll has risen to four million, which is equivalent to a war crisis. I hope that we can all be compassionate, give peace to the dead, treat all sentient beings well and equally. The hell is innately empty; however, deluded and misleading thoughts would give rise to all jealousy and hatred and then manifest the hell before us. This book merely serves as a memorandum of conscience for dictators of the world’s new cold war, supporters of unrestrained warfare, dark web hackers, and those who are cunning and contemptuous and maltreat others when knowing they have problems.

June 2021,

Yao Jui-chung

#'91年にカプコンが家庭用オリジナル作品として発売したSFC用横スクロールアクション作であり、大魔界村(AC/'88年)の続編である"超魔界村"のプロトタイプ。
2020年7月にThe Cutting Room Floorがソースコードと共に発掘。タイムスタンプは1991年6月26日。

主な特徴としては、タイトルやオプション、コンティニュー画面の若干のデザイン・カラーリングの違い、標準武器の攻撃力が斧を除き1(斧は2)、強化防具装備状態でも両断の斧・真空の鎌以外は2倍、殆どの武器グラフィックが違う、魔法発動時に1,3枚目の背景レイヤーがそれぞれ左右に移動、アーサーが女子化した時のグラフィックに変更点がある、全体的の敵の攻撃力が少ない等が挙げられる。

BGMは山口さんら、カプコンのサウンドスタッフ3名による作・編曲だが、殆どの曲の音色が違い、幾つかモノラルトラックもある。そしてOP・ED、「Level6 Boss魔王アスタロト／超魔王ネビロス」、「Last Boss / ラストボス：魔帝サマエル」が無い。
最大の違いは、「Level6 / 6・7面：魔帝の居城／妖魔回廊」が製品版とは別の曲が使われている事だろう。
効果音も僅かな高音であったり割り当て場所が異なっている。

作曲：山口真理さん, 梶野俊夫氏, 池田やすし氏

Manufacture: 1991.06.26 Capcom
Hardware: spc700
computer: super famicom / snes
Composer Arranger: Mari Yamaguchi,Toshio Kajino,Yasushi Ikeda
------------------------------------------------------------------------------------------------------------------------
00:00 01.Map / マップ画面
00:05 02.Level1 / 1面：呪われた墓場／暗黒の密林
02:43 03.Level1 Boss / ボス：コッカトリス
03:56 04 Level2 / 2面：幽霊船／狂気の海
06:34 05 Level2 Boss / ボス：ストームチェザリス
08:05 06 Level3 / 3面：溶鉱炉／溶鉱の塔
10:19 07 Level3 Boss / ボス：デスクローラー
11:52 08 Level4 / 4面：魔物の腹
14:06 09 Level4 Boss / ボス：ヒュードラー
15:05 10 Level5 / 5面：永久凍土の森／雪原地帯
17:55 11 Level5 Boss / ボス：ベールアロケン
18:56 12 Continue / コンティニュー
19:48 13 Level6 / 6・7面：魔帝の居城／妖魔回廊　*製品版とは別曲
22:45 99 Game Over / ゲームオーバー
22:54 99 Endlevel / ステージクリア
23:00 s032 Sound Effect 20
23:07 s033 Sound Effect 21
23:13 s034 Sound Effect 22
23:20 s035 Sound Effect 23
23:27 s036 Sound Effect 24
23:34 s037 Sound Effect 25
23:42 s038 Sound Effect 26
23:50 s039 Sound Effect 27
23:50 s040 Sound Effect 28
24:04 s041 Sound Effect 29
24:11 s042 Sound Effect 2A
24:18 s043 Sound Effect 2B
24:24 s044 Sound Effect 2C
24:32 s045 Sound Effect 2D
24:38 s046 Sound Effect 2E
24:45 s047 Sound Effect 2F
24:52 s048 Sound Effect 30
24:59 s049 Sound Effect 31
25:07 s050 Sound Effect 32
25:15 s051 Sound Effect 33
25:23 s052 Sound Effect 34
25:31 s053 Sound Effect 35
25:37 s054 Sound Effect 36
25:45 s055 Sound Effect 37
25:51 s056 Sound Effect 38
25:58 s059 Sound Effect 3B
26:05 s061 Sound Effect 3D
26:09 s062 Sound Effect 3E
26:13 s063 Sound Effect 3F
26:21 s064 Sound Effect 40
26:28 s065 Sound Effect 41
26:35 s066 Sound Effect 42
26:42 s068 Sound Effect 44
26:48 s069 Sound Effect 45
26:52 s070 Sound Effect 46
26:57 s071 Sound Effect 47
27:00 s072 Sound Effect 48
27:05 s073 Sound Effect 49
27:08 s074 Sound Effect 4A
27:11 s075 Sound Effect 4B
27:14 s076 Sound Effect 4C
27:17 s077 Sound Effect 4D
27:20 s078 Sound Effect 4E
27:23 s079 Sound Effect 4F
27:26 s080 Sound Effect 50
27:29 s081 Sound Effect 51
27:32 s082 Sound Effect 52
27:37 s083 Sound Effect 53
27:41 s084 Sound Effect 54
27:45 s085 Sound Effect 55
27:50 s086 Sound Effect 56
27:53 s087 Sound Effect 57
27:58 s090 Sound Effect 5A
28:01 s091 Sound Effect 5B
46:25 s092 Sound Effect 5C
46:28 s093 Sound Effect 5D
46:32 s094 Sound Effect 5E
46:34 s095 Sound Effect 5F
46:37 s096 Sound Effect 60
46:40 s097 Sound Effect 61
46:43 s098 Capcom
46:48 s099 Select Fanfare
46:52 s101 Sound Effect 65
46:55 s102 Sound Effect 66
46:57 s103 Sound Effect 67
47:01 s105 Sound Effect 69
------------------------------------------------------------------------------------------------------------------------

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https://www.ikea.com/jp/ja/p/trysil-chest-of-4-drawers-white-stained-oak-effect-00355755/

art of black 花瓶
https://room.rakuten.co.jp/room_8abbc7d08a/1700117523342150

IKEA NESNA ネスナ　ベッドサイドテーブル
https://www.ikea.com/jp/ja/p/nesna-bedside-table-20247128/

HANDSKALAD 手の置物
https://www.ikea.com/jp/ja/p/handskalad-decoration-hand-natural-60463342/

LJUSANDE LEDキャンドル
https://www.ikea.com/jp/ja/p/ljusande-led-candle-battery-operated-natural-10361770/

カラーウッドトレイ
https://room.rakuten.co.jp/room_8abbc7d08a/1700101286463160

キャンドルホルダー
https://room.rakuten.co.jp/room_8abbc7d08a/1700108151814122

布団乾燥機
https://room.rakuten.co.jp/room_8abbc7d08a/1700075515576367

インテリアブック
https://amzn.to/3eKISvN

BonBon Cube キャンドル
https://room.rakuten.co.jp/room_8abbc7d08a/1700117523419267

NEGLINGE キャンドルホルダー
https://www.ikea.com/jp/ja/p/neglinge-candlestick-tealight-holder-50467717/

TVスタンド
https://room.rakuten.co.jp/room_8abbc7d08a/1700076514886570

ドレッサー
https://room.rakuten.co.jp/room_8abbc7d08a/1700077098222150

メイク撮影で使っているリングライト
https://amzn.to/3bnvdc0

RÅSKOG ロースコグワゴン
https://www.ikea.com/jp/ja/p/raskog-trolley-white-70376721/

↑HÖGSMA ホーグスマ　ワゴンに乗せている板
https://www.ikea.com/jp/ja/p/hoegsma-chopping-board-bamboo-10425611/

ガラス スタンドケース
https://room.rakuten.co.jp/room_8abbc7d08a/1700087137611512

ÅRSTID フロアランプ
https://www.ikea.com/jp/ja/p/arstid-floor-lamp-brass-white-00321322/

SKUBB 収納ケース
https://www.ikea.com/jp/ja/p/skubb-storage-case-white-70294990/

ストレージタグ
https://room.rakuten.co.jp/room_8abbc7d08a/items#!preview

ALEX 引き出しユニット キャスター付
https://www.ikea.com/jp/ja/p/alex-drawer-unit-on-castors-white-30485425/

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主婦しながらの更新です♪見てくれる方がいていつも励みになっています。
次の動画も是非見てくれると嬉しいです('U`)ﾉ
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▼SNS▼
☑︎YouTube(サブ)
https://www.youtube.com/channel/UCEbYfZcs04wkegIphcMPe_A
☑︎Instagram
https://www.instagram.com/hoshinoko728/?hl=ja
☑︎Twitter
https://twitter.com/hoshinoko_728

▼楽天ROOM▼
https://room.rakuten.co.jp/room_8abbc7d08a/items
動画で紹介した商品をまとめているので是非参考にしてください。
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

このチャンネルのコメント欄はYouTube側の対策により
無効にされてしまっています😢
自分で無効/有効の操作ができなくなっています。
詳しくはこちら→https://youtu.be/8kzp-ndwyI8
なので気軽にインスタのDMやTwitterのリプなど
くださると大変嬉しいです('U`)

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✏︎字幕協力してくださる方がいましたら是非
お願いします🙇‍♀️♡
https://www.youtube.com/timedtext_cs_panel?c=UCM_Ll26nXOkscq0YSpBmgyg&tab=2

■音楽提供■
Production Music by　http://www.epidemicsound.com

Finally! We done 95% of our #shengyixtziahome Reno, there’s still corners that are work-in-progress. However, we thought, we should do the house tour video now, and slowly work on the remaining 5%, where we might or might not do another YouTube video, but would definitely share it on our Instagram. So stay tune.

This house was the effect of MCO I would say, if it wasn’t because of us being forced to stay home for such a long period of time last year, we might not thought of moving because we were so used to working outside, and home was just a place for us to sleep in after a long day. We never really put it thoughts about moving in to a bigger space, and possibly the next stage of life.

Back to what has already done for #shengyixtziahome thus far... I just want to say, I’m so proud of us! Hard work paid off, when we finally got this house that is comfortable enough for us to stay in the entire day, and a place we can finally host our family & friends for drinks & dinner. Yay!

We are just really HAPPY in this space, that is just so #shengyixtzia. Hahah.

Alright, I hope you enjoy the video.

& here’s the link of the products I mentioned in the video.

All Areas:
Flooring & Wall Paint: https://www.vasarimalaysia.com
Smart Home System: https://wpm-home.com
Curtains & Blinds: https://www.mk.com.my
Built-in Cabinet (Wardrobe, Wine Rack, Mirrors, Tv Cabinet, etc): https://www.instagram.com/fch_furniture/
Ceiling Spotlight & Cabinet Lightings: GT Electric - Papa Tan
Plaster Ceiling - Papa Tan’s Team
Interior Ideation: https://www.instagram.com/madnessdesignstudio/

Living Room:4 Seater Sofa: https://www.instagram.com/hugosofa/ (custom made)
1 Seater Sofa: https://m.tb.cn/h.4MfZ6lK?sm=c3725d
Coffee Table: https://instagram.com/crownlivin_my?igshid=1mqr36fguptzc
Side Table: https://m.tb.cn/h.4NKK4rH?sm=deb281
Carpet: https://m.tb.cn/h.4n98HBq?sm=29a66d

Dining Area:
Pendant Light: GT Electric - Papa Tan
Drawings: https://instagram.com/sanctvsofficial?igshid=7pnfkgqnj8xa
Dining Table & Chairs: https://instagram.com/crownlivin_my?igshid=1mqr36fguptzc

Dry Kitchen:
Lighting: https://m.tb.cn/h.4mF8FDo?sm=dd4c36
Cutlery Holder: https://rw.josephjoseph.com/products/drawerstore-cutlery-utensil-gadget-organiser-grey?variant=32586212474940
Plates: https://www.lecreuset.com.my
Cupboard Organiser: https://s.lazada.com.my/s.XTl50
Fridge Organiser: https://s.lazada.com.my/s.XTlUe
Coffee Machine: https://www.nespresso.com/my/en/order/machines/nespresso-creatista-plus-metal-stainless-steel-coffee-machine

Wet Kitchen:
Knife Organizer: https://rw.josephjoseph.com/collections/sale
Sink Caddy: https://rw.josephjoseph.com/products/caddy-large-sink-tidy-grey
Chopping Board: https://rw.josephjoseph.com/collections/chopping-boards/products/folio-chopping-board-set-editions-blue?variant=32586279747644
Garlic Storage: https://s.lazada.com.my/s.XTlUG
Seasoning Storage: https://m.tb.cn/h.4NKHXe9?sm=2ab9ef
Oil Storage: https://www.ikea.com/my/en/p/oertfylld-3-piece-oil-vinegar-set-glass-stainless-steel-20391352/?
Dishwasher: https://s.lazada.com.my/s.XTmHH
Washer dryer: https://s.lazada.com.my/s.XTmsG

Guest Room:
Sofa Bed: https://m.tb.cn/h.4NKqqYK?sm=132cc7
Table: https://m.tb.cn/h.4n98hLy?sm=257250
Carpet: https://m.tb.cn/h.4n9Qvzp?sm=cdf76e
Lighting: https://m.tb.cn/h.4mF9Wqz?sm=1626c2
Mirror: https://m.tb.cn/h.4mFQv4w?sm=e6e9d4
Mirror Box: https://m.tb.cn/h.4NKNQH7?sm=3e7462

Master Bed Room:
Bed: https://sertamattress.com.my/product/grand-canyon/
Beddings: Hallmark Silk Beddings from Pavillion Elite
Acrylic Bag Storage: https://m.tb.cn/h.4NKr37u?sm=14730f
Jewellery Storage: https://m.tb.cn/h.4NKI5hr?sm=0472a6Lipstick Storage: https://s.lazada.com.my/s.XTl5p
Work Room:
Printer rack: https://s.lazada.com.my/s.XTmQu

Sneaker Room:
Storage Rack: Papa Tan
Storage Box: https://instagram.com/towerbox_malaysia?igshid=1grcl3ptogchy


Hope you all enjoyed the video!
& Happy shopping! Heh!