[Damian Zhang]

Hey all,

Today is a rest day, I am getting a full chest tattoo today, it’s been booked in for like 3 months, looking forward to it. Diet is will be a bit tricky but I’ll need to play it by ear. I am planning a legs session on Sunday.

Hope you all enjoy the weekend, finally some sunshine and warmth!

[Damian Zhang]

@jackedchainsaw35 Very welcome, stay strong mate!

[Damian Zhang]

Hi Kuba,

I am lifting 5 times a week, I was planning on walking 30 minutes on the two rest days as ‘active rest’. As I am starting a bulk at 78kg, 10%ish bodyfat and not particularly wanting to go any lower, would it be worth clean bulking and just add those two 30 minutes of walking a week on the rest days? My job is completely sedentary, I walk for errands and that’s it really.

I seen your do daily walks every morning from your youtube.

Thanks for in advance.

DZ

[Damian Zhang]

Thanks folks,

So seen the GP last night after gym, the dry cough with no other symptoms is due to acid reflux and I have been given anti acids to take for 2 months, hopefully this will fix that. My heart beats per minute were all over the place, but I suspect this is due to the cough/finishing lifting 60 minutes before. I checked alot later and it was sitting at c. 79, which after a week off exercise and illness I don’t think is terrible.

I felt much better plus more energy today, so I decided after work to keep lower weight, tonnes of slow tension on each rep, focus on form and breathing. This is completely different to what I have done for a year but I felt it was beneficial, also I only did 1.2 hours in the gym compared to my normal 2+ hours.

BB Bench Press – 10 sets, 20kg, 40kg, 55kg, 65kg, 75kg, 80kg, 85kg x 2, 75kg, 70kg. All reps of 8 (apart from 80kg+ which were 4) were a pause at the bottom for 2 seconds and focused on breathing.

Seated overhead DB tri extention: 3 sets of 7 – 8 reps, 22kg, 24kg and 26kg. I am going stick next time with 22kg, I felt this was right for now.

Incline DB chest press: 3 sets, 20kg of 7 reps – pause at the bottom for 2 secs.

Skullcrusher Ez curl: 3 sets: 25kg, 35kg x 2, 8 reps, slow and then explosive up.

Cable decline chest crossover: 3 sets: 10kg and 12kg x 2, slow and focused on the squeeze.

Single arm cable tricep extension: 3 sets each arm, 5kg, 8 reps each arm – slow and focused.

I used TBJP performance fuel, which helped and Berry tastes lovely tbh, one scoop of protein straight after.

Do have query, I tend to drink 1.5 litres of water every session, is this wise? I naturally do it and think nothing of it.

DZ

[Damian Zhang]

Lifting heavy, I found training post work was better for me and to destroy the stress.

I did try mornings and just felt that I couldn’t lift very efficiently, but everyone’s different.

Working at home, I get to the gym for c. 5:30pm, if a full day in the office, get to the gym for 6:45pmish.

[Damian Zhang]

Hi Dimitri,

Whilst I am not assisted, I suffer from anxiety ALOT, I agree with Clare, speak to your GP, they may be able to provide medication (I am on Sertraline medium dose and have been since 2018), this significantly reduced anxiety. However, psych meds can be tricky because while most medication example acid reflex generally does the job in the general population, the brain is far more complex and what might work for me, might not work for you, this can cause additional stress trying to sort out appointments, trying different meds to find the right one working for you.

Additionally, there could be a psychological element that could be handled by self management via talking therapy, not as in you need therapy! But it’s good to speak to someone to see if they can offer tactics/strategies on ok if you get anxious how can I handle this?

Do appreciate GPs are not very helpful if mentioning cycles etc but I do hope the above helps in some way, apologies I cannot give a very specific answer because I have never been on a cycle but I have got the t-shirt when it comes to anxiety.

[Damian Zhang]

Thank you for all your kind comments 🙂

I did 1.5 hours rather than my normal two, I was preparing for a first timer strongman competition and was lifting stupid heavy, I watched a video from Kuba released a couple of days ago and seen the time under tension but not stupid heavy weight. I also released I was putting massive pressure on my neck and wasn’t breathing properly during each rep (super dumb). So today, new page turned, back and bi, lower weight but time under tension.

Conv deadlifts – 5 sets; 8 reps at 70kg, 100kg, 110kg, 120kg and then 5 at 130kg.

Standing bench preacher – 3 sets, 2 x 12kg db’s for 10 on each hand then 14kg for 8 on each hand

Seal row on bench – 3 sets, 10 reps at 45kg, 55kg and 65kg, form broke during the 65kg – too heavy.

hammer curls – 3 sets 10 reps each hand at 12kg

yates bb row – 3 sets 10 reps, 40kg, 50kg and 50kg.

In terms of chest it just doesn’t really pop, I use tri’s along side chest on those days generally before it was twice a week, flat bench bb, incline db, flat flys, cable decline crossovers, again U stupidly focused on 5 reps for 3 sets and lifted as heavy as possible, which was most likely counter productive.

I am currently in a calorie deficit as I am getting back my appetite and feet back in place, general diet would be:

– throughout the day 4 caffeine coffees with whole milk (50ml milk each), 4 decaf with whole milk (50ml mik each).

– first meal at 10:30am – 2 x scoops of TBJP CoR and 2 scoops of protein powder (concentrate).

– second meal at 13:00 – 3 scrambled eggs, 150g frozen veg and c. 150g chicken breast grilled, nandos sauce and 200g white roasted potatoes.

pre workout (16:00) – 2 x scoops of TBJP CoR and one cheeky caffeine coffees with whole milk (50ml)

20:00 – 150g frozen veg and c. 150g chicken breast grilled, nandos sauce and 200g white roasted potatoes – this could also be the same as above but with 250g of 5% fat beef mince or tofu with noodles.

I was decided to not to compete in the strongman comp and focus on health and a bodybuilding type set up, I am still thinking how to go about this.

[Damian Zhang]

Thanks as always Clare

[Damian Zhang]

Thanks folks – I usually use 2 scoops of CoR 1 hour pre workout, then during a 2 hour session I have 1 scoop performance fuel early/mid session.

Do you guys/gals recommend any other time to use it? Or primarily just use around workouts to fuel them?

[Damian Zhang]

Thanks Clare & Kuba!

[Damian Zhang]

Hi Jordan,

I seen your conv deadlifts on youtube, the weight lifted is mental and very inspiring, as you are progressing and time goes by, have you found it harder to progress deadlifts in terms of increasing the weight?

[Damian Zhang]

Seen ENT doc, infection has all cleared, the pain around the head for which I taking 2 to 3 x painkillers a day is apparently something to do with the neck, which causes pain in the head and ears. I have been referred to a spinal surgeon (lucky me..) on 14th April. He has said I can go back to training but legs/abs only and then see what the surgeon says on 14th. Health wise everything else is fine.

It’s quite humbling to be honest, for a year you feel your doing everything right, your superman, your getting form checked for the big lifts, eating right and then bam something happens and you fall down. Just about picking yourself back up again, lifting is my passion and gives me stability.

Appreciate no one picked up on my training discussion, may be a polite way to say keep watching the education videos, still going through these :-), everyday is a school day.

Enjoy your day folks.

[Damian Zhang]

Thanks folks, just a brief update, so since the advice, no gym but walking and although not wanting to eat I am making an effort to! I have been on 2 sets of antibiotics, nothings worked, seen a nurse on Friday so told me to go away as he could do nothing, luckily managed to secure an ENT consultant today to discuss.

Thanks for all your positive and uplifting comments and advice, very appreciative. I am glad I joined this community.

[Damian Zhang]

Thank you Clare & Maddy, really appreciate your input and will listen to the advice, thanks for your time!