Zhou Shen took a short break and then began to warm up in preparation for weight exercises.

After hitting the Baduan Jin and Xingyi Fist, hot sweat began to break out all over his body.

Then I practiced squats, bench presses, and deadlifts without a minute.

Depth, bench press, and deadlift are the three trump card movements of strength training, which can quickly increase strength.

According to the strategy found on the Internet yesterday, according to his current height and weight of 175cm/65kg, according to the 5x5 plan, squats and bench presses start from 20kg on the empty bar, and 40kg on deadlifts.

i.e. 5x5A: 5 sets of squats of 5 reps each.

Bench press 5 sets of 5 reps.

At the same time, 5 sets of 5 sets of barbell rows (also starting from 20kg).

5x5B: 5 sets of 5 squats.

5 sets of standing barbell presses of 5 reps (also starting at 20kg).

Deadlift 2 sets of 5 reps.

According to the planned tutorial, practice one day and rest one day, and alternate the two types of AB.

That is, train Group A on Monday, Group B on Wednesday, and Group A on Friday, instead of finishing both groups of AB today and changing to BA next time.

After 5 sets of 5 times, add 2.5 kg to this movement next time, and add 5 kg each time you do deadlift.

Gradual.

To be honest, seeing that he trains every other day, Zhou Shen felt like a joke at first, which is also called strength training?

Isn't it just a matter of having hands?

But after he actually did it, he realized that it was not simple at all, and it could even be said to be very painful.

It's like squatting, a person who has never practiced it, even if he squats and stands up 25 times empty-handed, his thighs and hip muscles will feel sore.

Not to mention carrying a 20kG empty barbell, it's really uncomfortable.

And 25 squats, even if you do it all at once, it will be much better.

However, after doing a set of 5 at a time, it seemed to be relaxing after doing a set of 5 at a time, but it felt even more uncomfortable when I did the next group.

The so-called one blow, then decline, three and exhaustion.

Therefore, after doing 5 sets of squats, Zhou Shen felt that the muscles of both legs and buttocks were trembling.

But after a minute of rest, he had to start lying down under the gantry again and start bench pressing.

Sixty or seventy percent of the physical strength has been consumed just now, plus I did dumbbell exercises at home in the morning, and now I bench press, not only do my hands feel weak, but even the muscles of my thighs and waist and abdomen that I have just exercised have begun to tremble.

As soon as he reached Group 2, he felt like he couldn't breathe.

With each push, take a deep breath.

By the time I was done, I was out of breath and sweat was pouring down.

"I'm still 20kg, I don't know what kind of monster those cows who bench press 100kg, or even more than 200kg?"

Zhou Shen sighed in his heart, rested for less than 1 minute, and then lay down and continued to grit his teeth for group 3.

Group 3 was more painful than Group 2, and his hands and thighs trembled even more.

He gritted his teeth.

"No... Isn't it just 5, not yet...... It's not about having hands! ”

Then group 4, group 5.

"Huhu...... Just have hands! ”

After doing it, Zhou Shen lay directly on the bench press and couldn't get up, and all his strength had been used up.

But no, there are 5 sets of barbell rowing.

"Hiss!"

Zhou Shen finally got up with the bench press frame, and the sweat on his forehead dripped from his sideburns and chin like a waterfall.

He grabbed an empty barbell and did a barbell row.

Barbell rowing is to grasp the 20kg empty barbell bar and do the rowing action.

But I did dumbbell exercises with my hands in the morning, bench press before, and now I do rowing movements, which is like a fairy to death.

His hands and legs were trembling, and his body was sweating like rain.

The 20kg empty barbell feels like he is holding a mountain in his hands.

The five-set barbell row is no longer done with gritted teeth, but completely supported by willpower.

When he was done, he threw the barbell bar directly to the ground, and the man also lay on the bench press frame, gasping for breath.

……

Lying on the bench press for a full five minutes, Zhou Shen felt his strength slowly gathering.

"This one can't have hands!"

laughed at himself, then slowly climbed up with the bench press, took off his clothes and pants, wiped off the sweat on his forehead with the towel he brought, and then took out the activation oil and massaged and rubbed his thighs, calves and arms.

During the massage, the hands and legs were shaking all the time.

After the massage, my stomach began to growl, and when I looked at the time, it was already half past 12 before I knew it.

"I'm glad I brought lunch!"

Zhou Shen grinned, took a piece of plastic film with fitness equipment from the side and spread it on the ground, took the thermos box from the stool next to him, opened it and began to eat.

When eating, the hands holding the chopsticks and serving the bowl are constantly shaking.

It felt more than sour.

The plan was very good, to practice strength in the morning and punching punching in the afternoon.

But in this situation, let alone punching sandbags in the afternoon, it is estimated that I will not be able to lift my hands and feet.

After lunch, there is no bed here, and there is no way to take a lunch break.

Fortunately, he is not sleepy.

Cultivating the Eight Stages of Jin and the Longevity Technique, although it cannot strengthen the muscles and bones, it is very helpful for spiritual power.

Anyway, it was okay to be idle, he dragged his trembling hands and legs, and cleaned the yard and the living room.

Then I simply dragged it again with a mop.

When I was done, I didn't know what to do, although my hands and legs didn't tremble, but I didn't have any strength at all, and it was hard to raise it a little, so I couldn't practice anything for the time being.

And I didn't bring medical books with me.

So he locked the gate and the yard, and went out and walked around the neighborhood.

After staying in the big city for a long time, Zhou Shen actually yearns for this semi-secluded mountain and rural pastoral life.

But he was kidnapped by various factors such as marriage, house, and inheritance, and had to work hard and conscientiously like an old scalper.

Now that he has finally broken free from the shackles of his heart, he feels at ease from the bottom of his heart.

Zhou Shen walked along the path to the west of the house towards the scenic forest in front of him.

Passing through this forest of scenic trees, there is a large windbreak forest in front of you.

There is no road here, Zhou Shen walks through the forest, with thick leaves below, and some small ditches for water diversion in the middle, and through the gap in the woods, you can also see the white shrimp pond in the distance.

Continue to walk forward for about 500 meters, and after crossing the guardrail, you will come to the asphalt road around the lake.

When he saw the environment clearly, Zhou Shen was suddenly a little surprised.

The impression is very "remote and desolate" around the lake, but I didn't expect that now it is not only very beautiful, but also full of tourists, and there are a lot of cars parked on the side of the road.

Some are pitching tents, some are taking pictures everywhere, and some are secretly fishing.

Not only that, the entrance to the tourist scenic spot has also been set up in the distance, and there is a tourist car at the door, looking at a lot of people.

"Hey, when did it get so lively here?"

Zhou Shen was a little secretly strange.

Although he knew that there was a new road around the lake here, he had never been there, and when he came here for the first time today, he was surprised to find that his hometown had become so beautiful.

But it's normal to think about it, relying on the mountains to eat the mountains and rely on the water to draft the water.

Guarding one of the four famous freshwater lakes in the country, it is not a waste not to develop it.

Just as he came here, the security guard in charge of this side also noticed someone fishing by the lake, and shouted from afar: "Hey, fishing is not allowed here...... Hurry up and put it away. ”

Zhou Shen couldn't help but laugh secretly.

The angler is really idle, and he has to throw two shots wherever he goes.

He's different, he just likes Lua.

Lure has two poles, and the catch is piled up into a mountain.

Of course, that was before high school, and he always followed behind his grandfather's buttocks, poking with one hand and holding the zero line in the other, and he could gain a lot every time.

"Time flies so fast, more than ten years have passed in a blink of an eye!"

Thinking of those happy pasts, as well as his grandfather who cared for him, Zhou Shen couldn't help but sigh in his heart.

Walking slowly along the road, you will soon come to the flood control levee.

The Zehu Flood Control Levee is very famous, leading from here all the way to the Huaijiang City.

The total length is more than 70 kilometers, made of more than 60,000 pieces of stone masonry, after the maintenance and construction of the successive governors of the river in the Ming and Qing dynasties, it is extremely solid.

The gaps in the stone are extremely tight, and to this day it still maintains the level of craftsmanship that cannot be inserted by needles and paper, which is the world's top level at that time.

There are also grooves chiseled between the two stones, which are connected by "iron curium" (a connection process made of iron that has the function of connecting bolts and rivets).

These iron curiums are cast with various inscriptions such as "Lin Gong" and "Chen Gong".

These inscriptions are not intended to be kept for commemorative propaganda, but rather for the responsibility of those responsible.

For example, in the Daoguang period, Lin Zexu was responsible for building the regional embankment, and the iron curium would be engraved with "Lin Gong", and then embedded in the embankment, and the outside could not be seen.

However, during the quality and shelf life, once the embankment bursts, the iron curium appears, and at a glance you will know who the person in charge of the project is.

I have to admire the wisdom of the ancients.

The Zehu flood control levee still plays an important role to this day.

Zhou Shen walked slowly along the flood control embankment.

Turn a corner, and you will be near the entrance of the scenic spot.

There are many stalls on the roadside, selling all kinds of craft souvenirs, drinks, snacks, etc., and even stalls for fortune telling, which is completely a small market.

He walked over.