BD 运动员 Kyle Richardson，以1小时42分8秒的速度，创造了Flatirons 熨斗峰“五峰连穿”FKT（已知最快时间）纪录！着实令人震撼！诚挚祝贺！

熨斗五峰位于科罗拉多州博尔德市郊外，其中一峰和三峰FKT纪录由 Kyle 保持。五峰连穿，意味着一口气贯通熨斗五峰，并在5英里（8公里1340米）的距离内攀升超过4400英尺。18年秋天，Kyle 曾试图打破由 Matthias Messner 保持的1小时46分 22秒的五峰连穿纪录，但以14秒的差距落后。三年后，Kyle 终于得偿所愿！

“在熨斗峰中快速行进，需要你具有迅捷穿越陡峭山地所需的极致技能和知识积淀。你的身体必须强健，你必须对岩石的细微差别了然于胸，然后在岩层之间选择高效、创造性的线条。”

不要停滞，流畅行进！

#Live.Run.Repeat# #BlackDiamond#

天天睡前脑海里都是小徐小徐的叫我，太讨厌这个称呼了…还跟对接人介绍我叫小徐，我赶紧说：“别叫我小徐，叫我英哲吧。”
她愣了一下哈哈大笑道：“我还是叫你小徐吧。”
好感度-1-1-1-1-1-1-1-1-1
但是剧照拍的真好看，《Run Away》前半段也是超有感染力，get到曾老师魅力。#黑怕女孩厂牌四进三入围战#

巨石强森一周的健身计划：
周一练腿
周二练背
周三练手臂腹肌
周四练肩
周五又练腿
周六练胸
周日休息吃冰激凌

The Rock Workout Plan

Day 1: Legs
Run on Treadmill – 30-50 minutes
Eat Breakfast
Barbell Walking Lunge – 4 sets, 25 reps
Leg Press – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Barbell Squat – 4 sets, 12 reps
Hack Squat – 4 sets, 12 reps
Single Leg Hack Squat – 4 sets, 12 reps
Romanian Deadlift – 4 sets, 10 reps
Seated Leg Curl – 3 sets, 20 reps
Thigh Abductor – 4 sets, 12 reps

Day 2: Back
Run on Treadmill – 30-50 minutes
Eat Breakfast
Wide-Grip Lat Pulldown – 4 sets, 12 reps
Bent Over Barbell Row – 4 sets, 12 reps
One-Arm Dumbbell Row – 4 sets, 12 reps
Barbell Deadlift – 3 sets, 10 reps
Pull-ups – 3 sets, to failure
Dumbbell Shrug – 4 sets, 12 reps
Inverted Row – 3 sets, to failure
Hyperextensions (Back) – 4 sets, 12 reps

Day 3: Shoulders
Run on Treadmill – 30-50 minutes
Eat Breakfast
Dumbbell Shoulder Press – 4 sets, 12 reps
Standing Military Press – 4 sets, 12 reps
Front Dumbbell Raise – 4 sets, 12 reps
Side Lateral Raise – 4 sets, 12 reps
Reverse Machine Flyes – 4 sets, 15 reps
Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

Day 4: Arms/Abs
Run on Treadmill – 30-50 minutes
Eat Breakfast
Dumbbell Bicep Curl – 4 sets, 15 reps
Hammer Curls – 4 sets, 15 reps
Spider Curl – 4 sets, to failure
Triceps Pushdown – 4 sets, 15 reps
Overhead Triceps – 3 sets, 15 reps
Hanging Leg Raise – 4 sets, 20 reps
Rope Crunch – 4 sets, 20 reps
Russian Twist – 4 sets, 20 reps

Day 5: Legs
Run on Treadmill – 30-50 minutes
Eat Breakfast
Barbell Walking Lunge – 4 sets, 25 reps
Leg Press – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Barbell Squat – 4 sets, 12 reps
Hack Squat – 4 sets, 12 reps
Single Leg Hack Squat – 4 sets, 12 reps
Romanian Deadlift – 4 sets, 10 reps
Seated Leg Curl – 3 sets, 20 reps
Thigh Abductor – 4 sets, 12 reps

Day 6: Chest
Run on Treadmill – 30-50 minutes
Barbell Bench Press – Medium Grip – 4 sets, 12 reps
Incline Dumbbell Press – 4 sets, 12 reps
Dumbbell Bench Press – 4 sets, 12 reps
Flat Bench Cable Flyes – 4 sets, to failure
Incline Hammer Curls – 4 sets, 12 reps
Dips – Chest Version – 4 sets, to failure

Day 7: Rest
Eat Ice Cream Sandwiches