Damian Zhang
Forum Replies Created
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79.4kg
Work day went well, busy, but well.
Back on track with diet, I am not particularly craving food now, however, when it comes to late at night my mind is saying ‘eat cookies’, I am just controlling myself.
I did back and bi’s last night, strength has gone up well, and 175kg deadlift wasn’t too hard, I took advice from Jordan on the videos and change the rep ranges and weight frequently, this seems to work well, generally 1 day a week it’s a heavy day for compound, rest is more reps and a little lower weight, it seems so far to be working.
Today is chest/tri’s OR shoulders, I am still deciding.
I am quite glad I don’t have social media, and I was getting quite triggered by Linkedin, so i got rid of it yesterday, feel better for it.
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Hi Damian, which category do you compete in?
Hi Louis, would look to compete in physique – natural, I am not a big lad – 80.9kg, 184cm height – chest c. 42″ and waist c. 32.5″.
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80.9kg
Awful weight, awful sleep over the past few days, mental health is not all super atm.
I took a rest day yesterday, did 40 mins of slow incline treadmill and walked to and from everywhere – steps about 18k. Clearly as the weight has gone up this may be because of crappy sleep, overeating (though didnt think I did overeat), working at home for the rest of the week and gym (lifting) at 5pm, so I am hoping things go back to normal.
I am not comfortable going to 81kg, so need to put more effort in, which I will do, have the knowledge, just need to crack on.
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Thanks folks, ah it sucks! Just need to keep the disipline, 76kg is the goal so will keep going!
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Who knows but if you have goals , hunger doesn’t mean much . So it is what it is , crack on
Cheers Jordan, will do!
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79.8kg
Day went well, did chest and tri’s, legs today, tomorrow, walking but no lifting.
Lots of protein, mindful of calories, steps over 10k. Went to see ‘sinners’, literally amazing, watch it!
One more full day off :).
In the office in London tomorrow, really busy day but nandos after work. Its the only healthy option that doesnt costba bomb!
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Thanks Jordan
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Everyone’s natural testosterone production will decline with age. How much it defined and when depends on that persons genetics. So there’s no set answer. If you’re unsure, I’d get blood work to see exactly what’s going on with your (or who ever is in question) hormones and everything else. Then take it from there …
Thanks fella
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80kg
Legs yesterday, quite enjoyed it, leg extentions were brutal 3 second negatives, ouch!
Yesterday first day on diet, also increased walking from 10 mins to 20 mins.
Today cinema, gym and chill, im not used to having so much time off!
DZ
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80.5kg
Boditrax done, apparently up 1kg fat but when I look in the mirror I feel alright and I did my measurements over 1.5 months my chest has gine from 40.1 inch to 41.8inch and waist gone down from 33.5inch to 32.8inches.
As per advice, increased steps to 8k plus, walking has moved from slow to brisk walking.
Lifts are going well and doing progressive overload. Its going in the right direction. Just need to keep at it.
I have been eating more, and have realised I picked up bad habits, for instance, waking up from the couch at 11pm and going for a few cookies. Stuff like this is dumb and not good, so today, exercised, controlled calories.
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80.3kg
Work was stressful wrapping stuff up before the holidays, got PureGym membership for next month so can work out when I go to the office.
To be honest, past week been feeling down, blokes dont talk about it but Im really broody, but I realise based on the current circumstances, I cant have kids, so at this moment in time, I am really working hard to remove this sadness. I took myself to the gym and I felt happier afterwards for a short time.
Cinema today to watch ‘Sinners’, gym in an hour and chill out / errands for the rest of the day
Will spend more time on education vids.
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Take the rest man. It’s not going to hurt you, it’s only going to help you.
If you’re recovering that well and don’t feel battered at all I would question your training execution and intent behind your reps. Are you training the muscle to failure ?
Thanks for the guidance, I found if I train very heavy, form is generally ok but still lacks after a couple of reps, plus my joints/tissue cannot take it. So what I found was I do 4 sets per exercise, first set is c. 8 reps at at a warm up weight, then 2nd set slightly heavier but 12 reps, then 2 more sets at a relatively heavy weight but…for sets 2 – 4, I concentrate on the tension and negative. I do this for every single exercise.
A prime example of this was last night – leg extensions – sets 3 and 4 – 12 reps, I failed at 8 to 9, took 5-8 second rest then pushed again to hit the magic 12 number.
So whilst I appreciate what Adam is saying, I know my body I am pushing sustainably, it’s like when I deadlift near 2x bodyweight, sometimes when I start to lift the bar, the body gives me the finger, this way I know not to push it unless I want to be a new youtube star of gym/hospital fails!
It is hard I have to say without a coach, but costs are just mental to be honest and therefore I am always learning and teaching myself, which honestly can be quite tricky!
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You’ve got an enormous resource of information available to you here – both in the education section, and then with the ability to pose questions to the community.I would highly recommend that you invest some time working through the videos on the education section around the full body, upper lower, and push pull legs videos.
Even if that’s not how you train at the moment, and may not be how you choose to train going forwards, it will massively help your understanding of programme construction and the relationship between frequency and volume.[/quote]
Appreciate it Rich, I have been and am doing so, completely in agreement 🙂
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80.1kg
Work day was fine, cannot complain, I am working briefly on Saturday but only a tiny bit. Off to the cinema to see Sinner tomorrow but more importantly away from work for most of the time and couple time with my wife.
Gym wise it was successful, leg day:
BB Conv deadlift – 6 sets
Double leg extensions – 3 sets
BB Back squat (Smith) – 4 sets
DB Lying leg curl – 3 sets
Single leg extensions – 4 sets
Stiff leg deadlifts – 4 sets
Leg press – 4 sets
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Take the rest man. It’s not going to hurt you, it’s only going to help you.
If you’re recovering that well and don’t feel battered at all I would question your training execution and intent behind your reps. Are you training the muscle to failure ?Thanks for the guidance, I found if I train very heavy, form is generally ok but still lacks after a couple of reps, plus my joints/tissue cannot take it. So what I found was I do 4 sets per exercise, first set is c. 8 reps at at a warm up weight, then 2nd set slightly heavier but 12 reps, then 2 more sets at a relatively heavy weight but…for sets 2 – 4, I concentrate on the tension and negative. I do this for every single exercise.
A prime example of this was last night – leg extensions – sets 3 and 4 – 12 reps, I failed at 8 to 9, took 5-8 second rest then pushed again to hit the magic 12 number.
So whilst I appreciate what Adam is saying, I know my body I am pushing sustainably, it’s like when I deadlift near 2x bodyweight, sometimes when I start to lift the bar, the body gives me the finger, this way I know not to push it unless I want to be a new youtube star of gym/hospital fails!
It is hard I have to say without a coach, but costs are just mental to be honest and therefore I am always learning and teaching myself, which honestly can be quite tricky!
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I would agree a coach would be able to guide you with your evolved mindset / accountability.
However, I would like to add my 2 cents from my own experience.
Initially, my discipline to go to the gym and keeping interest was to lose a vast amount of bodyweight and fat.
When I got to 80kg, I was like what now? I had to find something, for me, I reflect on how society is, who is successful and who isn’t, how the way people look/dress and how their body spec looks in those clothes, first impressions in business always count for example. Also, health is really really important, we take it for granted but its fundamental for so many life goals; potential partner; potential kids; financial stability etc.
Prior having therapy, I was so so angry and this translated into using this in the gym, having therapy now for 5 months ish, that anger has left me completely, for heavy sets/progression, I listen to pumped up music not angry but pumped up (I quite like the London 2012 Paralympics song it’s old school!), JP said he listens to classical music, Yates says its super angry then at home it’s Bob Marley! Everyone’s different.
So long story short:
– Your rage/anger is gone (this is great, an achievement in itself), reflect on what your goal is ahead, look better? mass monster? longevity for financial/family reasons? potential future photoshoot/competition? This is lead you into a new stage on your lifting/gym journey.
– If the music is bad (my gym played lionel richie once, jesus wept!), get some cheap headphones and listen to music that amps you up.
– Be social with gym goers in your gym (if your gym is a friendly one), find out about their lifestyles, what their training goals are etc – I am very introverted, but I made a massive effort to be social in Mar/Apr this year for the first time and it’s great!
I hope this helps and wish you really super success in your journey!
i used to use the stuff that bothered me as a fuel now they are gone but i’m not used to comfort i don’t wanna sound weird but i liked the times where i had my agression where i was so angry that i couldn’t even feel the bar. i’ve had stuff growing up that made me an introvert made me depressed i wasn’t the best looking guy so i couldn’t be social. but now they don’t bother me at all its like i don’t even care so i feel empty. gym is my passion and i like too much and this agression and emotion thing before a set is an essential part.[/quote]
I get this and understand it, I have BPD and a backstory too, I am not angry anymore but you can still use music to trigger those memories to temporarily use while lifting. I am in agreement with you, gym is a passion and an essential part. The ladies are correct (as well as my point of view hah), look for your goals as mentioned in my post and the ladies posts.
I would also unofficially recommend just talking to someone too, life is so short make the most of it! I am talking from experience (ruined 6 years of my personal and work life), I dont want you to do the same!