[Damian Zhang]

Yesterday was fine, work went well, my dog cuddled me whilst I worked all day, very blessed.

In terms of food, I kept up with high protein, moderate carbs and limited fats. It was back and bicep day after work and really enjoyed it, strength is there but again I am focusing on form and tension more than anything else, I am hoping this is going to translate into muscle growth and definition over time.

I visited my mum and dad a few weeks back, Puregym was randomly closed, so i found a gym 4 minutes away, the equipment was out of this world but the people were very unfriendly, not a nice vibe (no need), I came away disappointed. I wrote a fair review on google with + and -, they got the review removed, made me chuckle.

I was thinking of visiting Ultraflex in Rotherham but the reviews were very mixed on google, which is odd as youtube/website looks fab. Also thinking of going to TBJP/Shed gym but google says its been permanently closed?

Today is shoulders, nothing too crazy but looking forward to it!

Mental health has been quite stable for a while, for which I am very grateful, I think it’s a mix of therapy and getting older, I am slightly more resilient and don’t particularly care what people think of me.

[Damian Zhang]

Thanks Claire, really helpful to know! @Clare

[Damian Zhang]

Been abit of a crazy day yesterday, last week of tax year end, so stress but trying to lower this.

Back to normal regarding gym, which is great, Chest & Tri’s last night.

Nutrition wasn’t terrible but cleaning this up today onwards.

[Damian Zhang]

I did the 8 – 12 range for a year and put on a fair amount of muscle & strength.

I then seen huberman mention to get stronger do 5/5/5, the downside as I quickly learned was regardless of stretching, nutrition etc, I was getting aches and pains and mini injuries.

I have gone back to lower weight and going for c. 3 sets at 8 – 12 range, concentrating on breathing, form and mind/muscle connection, just started this week so I am hoping over the next few months this is fruitful.

[Damian Zhang]

Been a really nice couple day, gym with my wife, neighbours celebrated Eid and made us homemade cookies, went to the cinema in the evening. This is the last week before end of tax year, so stress stress stress next week. In Manchester in the coming weekend, looking forward to it, will be searching for a gym!

Workout today was legs

Conv deadlifts – controlled – 6 sets

Leg extensions – time under tension – 4 sets

Leg curls – 4 sets

Back squats – 4 sets

It was a 1 hour workout today as my wife prefers a shorter workout.

DZ

[Damian Zhang]

Hey @MarcHector

The 1.8ltrs is pure water during the 1.5 hour lifting session. The decaff is pre and post workout throughout the day. I agree, will look at the TBJP EAA/Hydration feel this would indeed help! Already using TBJP performance fuel and feel it does help, I was looking at sustain but I am not sure my bank balance would be best pleased.

Thanks for the clarification about Boditax, I take bodyweight each morning fasted, will do an average at the end of the week, I felt really bloated recently with the antiacid my dr gave to me, but suppose it’s just needed for a while ¬.¬

[Damian Zhang]

@Clare thank you!

[Damian Zhang]

For compounds – would you lower this to 8 – 10?

[Damian Zhang]

These comments are super useful, I will bear this in mind for following training sessions to go 8 – 12 or even 15.

[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.