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

After playing Baduanjin and Xingyiquan once, I started to sweat all over my body.

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

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

Based on the guide he found online yesterday and his current height and weight of 175cm/65kg, Zhou Shen progressed according to the 5x5 plan. Squats and bench presses started from an empty bar of 20kg, and deadlifts started from 40kg.

That is 5x5a: 5 sets of squats, 5 times each.

Bench press 5 sets, each set 5 times.

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

5x5b: 5 sets of squats, 5 reps each.

5 sets of standing barbell press, 5 times each (also starting from 20kg).

Deadlift 2 sets of 5 times each.

Follow the planned tutorial, practice one day and rest one day, and alternate between AB and AB.

That is, train group A on Monday, train group B on Wednesday, and train group A again on Friday, instead of completing both groups ab today and switching to ba next time.

After completing 5 sets of 5 times, add 2.5 kilograms to the next exercise. For deadlifts, you can add 5 kilograms each time.

Step by step.

To be honest, when Zhou Shen saw training every other day, he thought it was a joke at first. Is this called strength training?

Isn’t this just a matter of having hands?

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

Just like squatting, a person who has never practiced squatting and standing up 25 times with bare hands will still feel soreness in the thigh and buttock muscles.

Not to mention carrying a 20kg empty barbell, it was really uncomfortable.

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

But I divided it into 5 groups. After each group of 5, I seemed to relax, but I felt even more uncomfortable when I did the next group.

The so-called vigorous efforts will lead to failure, and then exhaustion.

Therefore, after completing 5 sets of squats, Zhou Shen felt that the muscles in both legs and buttocks were shaking.

But after resting for a minute, he had to lie down under the gantry and start bench pressing.

Sixty to seventy percent of my physical strength has been consumed just now. In addition, I did dumbbell exercises at home in the morning. Now when I bench press, not only do my two hands feel weak, but even the thighs and waist and abdomen muscles that I just exercised are weakened.

It started to tremble.

As soon as he finished the second set, he felt out of breath.

Take a deep breath every time you push.

By the time I finished, I was out of breath and sweating.

"I'm still 20kg. I wonder what kind of monsters those awesome people are who can bench press 100kg or even 200kg or more?"

Zhou Shen sighed inwardly and rested for less than a minute. Then he lay down and continued to perform the third set while gritting his teeth.

Group 3 was more painful than Group 2, and his hands and thighs were shaking more violently.

He gritted his teeth.

"No...it's just 5, it's not...it just needs hands!"

Then group 4, group 5.

"Hoo ho... As long as you have hands!"

After finishing, Zhou Shen lay directly on the bench press rack and could not get up. All his strength had been used up.

But no, there are still 5 sets of barbell rows.

"Hiss!"

Zhou Shen finally got up using the bench press, the sweat on his forehead dripping from his temples and chin like a waterfall.

He grabs an empty barbell and does barbell rows.

Barbell rowing is to hold a 20kg empty barbell and perform rowing movements.

However, I did dumbbell exercises with both hands in the morning, bench press before, and now doing rowing movements, which makes me feel like I am in ecstasy.

His hands and legs were trembling constantly, and he was sweating like rain.

The 20kg empty barbell felt like he was holding a huge mountain in his hands.

The five sets of barbell rowing are no longer done with gritted teeth, but completely done with willpower.

After he finished, he threw the barbell directly to the ground, and he also lay on the bench press rack, breathing heavily.

…

After lying on the bench press rack for five full minutes, Zhou Shen felt his strength slowly gather.

"It's really impossible to do this with hands!"

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

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

After the massage was over, my stomach began to growl. I looked at the time and it was already half past twelve without realizing it.

"Thankfully I brought lunch!"

Zhou Shen grinned, took a piece of plastic wrap for fitness equipment from the side and spread it on the ground. He took the thermos box from the stool next to him, opened it and started eating.

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

It feels more than just a sour feeling.

The original plan was very good, I would do strength training in the morning and boxing and punching bags in the afternoon.

But in this situation, let alone playing sandbags in the afternoon, I probably won’t 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 wasn't sleepy either.

Although practicing Baduanjin and the Secret of Immortality cannot strengthen the muscles, bones and skin, it is very helpful for mental strength.

Anyway, he had nothing to do, so he used his trembling hands and legs to clean the yard and living room.

Then I simply mopped it again with the mop.

After I finished doing it, I didn’t know what to do. Although my hands and legs were no longer shaking, I had no strength at all. It was difficult to lift them up, and I couldn’t do anything for the time being.

And I didn’t bring any medical books with me.

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

After staying in a big city for a long time, Zhou Shen actually longed for this semi-secluded rural life in the mountains.

However, he was kidnapped by various factors such as marriage, house, and family lineage. He had to work diligently and conscientiously like an old scalper.

Now that I have finally broken free from the shackles of my soul, I feel relaxed and at ease from the bottom of my heart.

Zhou Shen walked along the path to the west of the house and towards the scenic woods in front.

After passing through this forest of scenic trees, there is a large windbreak forest ahead.

There was no road here, so Zhou Shen walked through the forest. There were thick leaves underneath, and there were some small ditches for water diversion. Through the gaps in the woods, you could still see the white shrimp ponds in the distance.

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

After seeing the environment here clearly, Zhou Shen was suddenly a little surprised.

I had an impression that Huanhu Road was very "remote and desolate", but I didn't expect that it is now not only beautiful, but also full of tourists, and there are many cars parked on the roadside.

Some are setting up tents, some are taking photos everywhere, and some are secretly fishing.

Not only that, there is also an entrance to the tourist attraction in the distance, and there are tourist buses at the entrance, and there are a lot of people there.

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

Zhou Shen was a little strange secretly.

Although he knew that a new road around the lake had been built here, he had never passed it before. When he came here for the first time today, he was surprised to find that his hometown had become so beautiful.

But when you think about it, it’s normal. You have to rely on mountains and rivers to support you.

It would be a waste not to develop one of the four famous freshwater lakes in the country.

Just when he came here, the security guard here also noticed someone fishing by the lake and shouted from a distance: "Hey, fishing is not allowed here... put it away quickly."

Zhou Shen couldn't help but chuckle to himself.

The fisherman is really restless and has to throw two rods wherever he goes.

He is different, he only likes Luya.
To be continued...