Damian Zhang
Forum Replies Created
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Started weight loss Dec 23, was 120kg and 30%+ bf, eating mostly shit, hardly any exercise and alcohol.
Now at 79.5kg, 1 yr and 4 months – maintained 79 to 80kg since Oct 24.
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https://drive.google.com/drive/folders/1-Co1ZQd6TFhKVKjG7rl2t1gEWeXO4_1S
Does this work?
drive.google.com
Access Google Drive with a Google account (for personal use) or Google Workspace account (for business use).
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This was Dec 23.
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I would agree with others – it’s very personal.
Personally if I am doing heavish isolation exercises – I just listen to vamped up music.
If it’s a heavy close to 1rpm deadlift, I slap my legs twice and lift it.
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@youngoscar Thanks man, appreciate it!
Volume wise was thinking of lowering compound to 5 sets, 1 warm up. All lifts controlled, for bench, paused when the bar hits my chest for 2-3 secs per rep. In terms of isolation exercises, looking to do potentially 3 rather 4 sets and 0 warm up sets unless feeling uncomfortable and then will add an ad hoc warm set. Reps wise per set, I think 8 – 12 is still ok, not too major, but just focusing on the contraction!
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So tax year end has finally been and gone, I can breathe for another year!
Goals for this year:
– Be more open, understanding, tolerant and focus on improving on the hard work done in the past year.
– Pass my Islamic finance exam and have the discipline to study and be organised.
– Eat more food! My body hates eating, not really sure why, but it doesnt like it.
– Visit and train at Ultraflex Rotherham but slightly intimidated about going.
Training is going well, I have rejigged my training completely, for the past year did hypertrophy but heavy, then I seen Huberman mention 5/5/5 strength, I actually felt stronger but my joints were not happy and my body was getting tired, so now I am going back to hypertrophy, it seems to fit my body well, everyones different.
Today is going to be legs.
Wishing you all a very lovely weekend and Sunshines out.
One last thing…Arnold 2026 UK has been announced, appreciate this is a forum but more than happy to say hello to anyone who is going too!
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Thanks for all your replies, apologies on not responding, tax year end has been mad.
@Michaela I don’t think so, I watched one of the education vids from James Holl and he said to get a glucose monitor and use it 30 mins post workout, like finish gym, get a shower then try it. So I am going give this a go today to see if there are issues. Always happy to learn and reflect to see how I can improve further.
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Thanks for the positive messages! Apologies for late replies, works been crazy, finally tax year end.
It seems to be going well, supplements wise currently:
– TBJP CoR – pre workout 1 hour before, though sometimes I do have this for brekky, 2 scoops.
– Protein Isolate – 1 scoop a day, reality, I probably need 2!
– TBJP Creatine – daily, not real set time.
– Health bits – Multi, Omega, Iron, few bits like that.
Nothing particularly else for now, I think I’ll be picking up a GDA (Insure) and Natural Physique.
Are there any supplements you could recommend? Or food that I can fit into an office/home schedule?
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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.
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Thanks Claire, really helpful to know! @Clare
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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.
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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.
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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
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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 ¬.¬
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@Clare thank you!
