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Archive for August, 2015

DUP Training Basic Sample made Simple!

DUP: Daily Undulating Periodisation

This is training system for the advanced lifters and advise at least a years constant training before trying DUP . The gains of strength and therefore my body composition has been quite unbelievable in just this 1st month, and it’s a system I will be keeping in my routine (with a planned break from loading). Traditional bodybuilding programs where in periodisation blocks of 4-8 weeks of either

  • Power = Sets of 1-3 reps at 70-90% 1RM
  • Strength = Sets of 3-5 reps at 80-90% 1RM
  • Hypertrophy = Sets of 8-12 reps at 70-80% 1RM
  • Endurance = Sets of 15-20 reps e below 70% 1RM

The difference with DUP  you work across a number of different rep ranges and loads through every single progression block in 1 single program. There was a old bodybuilding myth that training a single body part or loading on same compound movements would result in over-training and injury but in fact, a 2002 study from the “Journal of Strength and Conditioning Research” concluded that – “Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.” 

Just use caution and be mindful to your body and if you need more recovery time then listen! to your body!  No one can tell you at what pace you should go you only learn that yourself from trial and error.   There is multiply ways to implement a DUP for your own gains but without me getting to technical and droaning on this post will focus on how I designed my 1st month doing DUP keeping it simple and easy to follow once you understand the structure go and design your own.

Lets start with the structure, I choose 3 different programs to tweak weekly.


The Deadlifts,

The Bench Press,

The Squats,

# Compound base exercise and the foundation of the Program-

These exercises are not set in stone so if you have a injury or preference you can exchange for another compound movement.  Personally like many females (not all!) I don’t train chest … just don’t want the square or hard look and prefer to keep as soft as possible and only doing push ups occasionally for overall fitness maintenance! So I substitute Back exercises instead, Bent over rows, Pendlay rows, T-Bar rows, Pull ups (I suck at these so yes I do them-It’s like Rhino trying to Pull her Bodyweight lol!)


The Deadlifts Accessories,

The Bench Press Accessories,

The Squats Accessories,

# You will pick 1A Exercise for Power and the 2B for Strength and Rotate the sequence each DUP day.


These consist of a number of different exercises which the Big 3’s miss, more for isolated target areas and aiding in injury prevention.

So – Core work, Biceps, Triceps, Direct hamstrings work, Delts

Choose 2 body parts and change EACH workout (not weekly) giving as much variation as possible.

Confused? Simply put it’s 3 sessions, of 60 mins each week, each session has 1 x BIG, 2 x ACC, 2 x PRE


BIG 1 – 5 sets of 4 reps     –  Squats (Wide, Straight, Front, Back it’s up to you)

ACC 1 – 4 sets of 6-8 reps   – Chest Press Incline, Flat, Decline (in my case Bent Over Row, Push Jerk, Pull Up)

ACC 2 – 4 sets of 6-8 reps  – Deadlift (Sumo, Romanian, Stiff Leg – again choice is yours) 4 sets of 6-8 reps

PRE 1 –  3 sets of 10-15 reps  – Here’s where You can have some fun and concentrate on some week Body parts isolated – Bicep curls, Tricep Kickbacks, Ab roll out, Ham curl machine.

PRE 2 – 3 sets of 10-15 reps  – Another Isolated Body part.

Now for the Next DUP or DUP 2 rotate the Big 3 to Chest Press as the Power move so if you lifted O-bar +40 kilo for 8 reps as the ACC1 in DUP 1 then here you would go heavier for 4 reps only so +50 Kilo and if that’s doable add another 5 kilo and log it down so next DUP 2 next week you know where to go as you logged where you been!


My Personal TIPS

1; I find 3 DUPS in 1 week was starting to niggle my joints and I was tired with my extra 2 martial arts/2 Hypertrophy lifting training so I added another days rest if needed so I would complete 3 DUPs in 8-9 days sometimes if I needed a extra 2-3 days rest from the Power lifting.

2; DUP training is based on free weight exercises Dumbbells, Barbells but if you’re having issues with your knees and want to use leg press machine then change it personally for you.

3; So a friend read the post and asked what to do if he didn’t know his 1RM? Well lets start to not get too technical just choose a weight that you think you can do for 4 reps if you find it was easy and could of done more then log it down and add more for next set until you find your 4 rep max. Then the next week when it’s time for the next DUP1 day start at where you left off and try to do all 5 sets with that weight if you can’t go down and log it! When eventually you complete all 5 sets at that weight (no matter how long it takes-Safety always!) Then start to load an add 5-10kilos for 1 set …..not all 5 sets!

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The Secret to my Booty gainz…It’s in the Post-workout Food!


So as many of you might have read before a not so funny ex-boyfriend used to wind me up by calling me Plasma (As I used to moan I had a Asian flat but also wide butt) and even thou I’ve been training for ahem….decades it was still rather pancake flat ;( even at my 1st Bikini Competitions the bum was not very booty!

Then around 4years ago I started to count macros or IIFYM as also known, to repair the rebound from a Keto diet (more details on this in other posts) and slowly not just upping my carbs but also timing them around lifting times with my Post Protein shake and keeping fats low at this time. All in the theory of replacing glycogen stores to the muscle aiding in building and recovery. So in short this is the perfect time for not just Protein but also a SUGAR hit! Shocking but TRUE!

Well over time my strength has increased ten fold and lifting more than most guys in my local gym (Sorry dude x) an my butt is Kicking ASS lol! Growing over the last year with a life of it’s own! (I’m assuming the deadlifts of 135 kilos and Hip thrusts of 140kilos are contributing 😉

Without fail Post-Workout I have a Chocolate Protein Ice Cream (just like a shake but blend with more ice to make it thick-Cellucor protein makes the creamiest ice-cream) 1/2 serving of a low fat cereal so Chocolate cheerios mixed in or even 1/2 a Pop-tart and then my absolute fave my super low fat Booty BROWNIE even comes with a Chocolate Protein frosting (anyone else noticing the chocolate weakness I have! lol)


So here is the super simple recipe with 3 ingredients for my

Booty Building Brownies 

1; 1/2 scoop Cellucor Protein Powder mix with little splash of water to make a paste then chill in fridge to make it a frosting while making Brownie mix

2; 1 Packet of low fat Brownie mix (I’ve been told theres a non fat version in Trader Joe’s in US-I wish Singapore had a Trader Joe’s!) I look for 2gr or less per serving.

3; A can of diet soda or even just water!

Ignore the brownie mix instructions to use butter, eggs, milk, the box above I bought while in Manila advised a cup of vegetable oil-Yikes! Mix the 2 together wait until soda is a bit flat then blend, pour into silicone cupcake tray, bake as instructed. Let them cool and then finish with Protein Frosting x



  For Cellucor Whey or many other supplements, As a Nutrition Depot Sponsored Athlete I can offer my Singapore Clients an Followers a 10% discount with free delivery when using the NML15 code at http://www.nutritiondepot.com.sg

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