The journey of a French cool guy, live from Québec. Futur member of the 1000 club.

[Saintsqc]

Work out A, upper
BW = 172

BB flat bench press
190 x 3
190 x 3
160 x 8
160 x 7
160 x 6

Weighted chinup
BW + 50 x 4
BW + 50 x 2
Pull up
BW x 6
BW x 6
BW x 5

DB incline press
55 x 6
60 x 6
45 x 10
45 x 7
45 x 9

DB row
75 x 6
75 x 6
65 x 10
65 x 10
65 x 10

I had to leave the gym sooner for an emergency.

[Saintsqc]

Work out B, lower
I was tired, even after 10h of sleep.

Smith front squat
150 x 10
150 x 10

Deadlift
Many sets of warm up
365 x fail...
I tried to set a new PR on deadlift even if I shouldnt deadlift heavy. Phuck it...I couldnt even lift the bar from the ground. I wish I could dead lift 405! god damn it

Lunges
45 x 10
45 x 10
45 x 10

Leg press
4pps x 12
4pps x 12
4pps x 12

This was a ****ty work out today. I put so much time in my dead lift warm up, I couldnt do anymore thing after. My diet is off, I dont do cardio and Im sit on my ass all day long.

[Saintsqc]

Work out C, upper
BW = 170

Flat BB bench
190 x 4
190 x 2
160 x 8
160 x 8
160 x 4

Weighted chin up
BW + 50 x 2
BW + 50 x 2
Pull up
BW x 6
BW x 6
BW x 6

Over head press
95 x 6
95 x 6
75 x 9
75 x 6
75 x 5

BB row
150 x 5 5 RM PR
150 x 4
135 x 6
135 x 4
135 x 5

DB curl
35 x 5
35 x 6
35 x 5

My shoulder is sore after this work out. Some days off from bench press will be great. I have a hard time to improve anything. I only see 1 positive point. The BB row with 150 lbs was hard so I will consider it as a PR. Ill try to do better than this next time.

My BW isnt be that low since many months. I feel like Im losing weight but no fat. I guess its all in my head. I cant wait to take pictures next week to compare.

[jason1903]

Cuts are no fun, that's for damn sure. I'm gonna be starting one in about seven weeks . But don't worry, you say you don't feel like you are losing fat, but you are taking it nice and slow so that's what you are burning. I really don't think you notice a week to week difference until you get quite low, but when you see the pics from the last month I bet you will see a difference. Do you have a specific time frame or target bf% for the cut?

[Saintsqc]

Cuts are no fun, that's for damn sure. I'm gonna be starting one in about seven weeks . But don't worry, you say you don't feel like you are losing fat, but you are taking it nice and slow so that's what you are burning. I really don't think you notice a week to week difference until you get quite low, but when you see the pics from the last month I bet you will see a difference. Do you have a specific time frame or target bf% for the cut?

I guess you are right. Its sometime hard to keep going. Id rather eat more and keep bulking. All these stagnants lifts and the low calorie diet is killing me. I appreciate your support.

I plan to keep cutting until June. I would like to have a well defined six pack. For a chubby kid, it will be a hell of an achievement So, around 10% BF will be good.

[Saintsqc]

Work out D, lower

It is my last week of my holydays. Since I have plenty of time, Id rather do an extra weight lifting session instead of a cardio session.

Smith front squat
150 x 10
150 x 10
150 x 10

RDL, TnG
225 x 10
225 x 10
225 x 10
They felt great. The pump is better when I try to push my hips back and when I keep a constant tension. I will add weight and do the same again. Expect hamstring DOMS tomorrow.

Lunges
50 x 6
50 x 8
50 x 8

Leg press
4 pps x 15
4 pps x 15
4 pps x 15
Need more weight!

Weighted decline crunches
45 x 10
45 x 10
45 x 10

Great work out today. Everything went well. Lunges were freaking hard.
My shoulder still pretty sore. I think the volume on bench press is quite hard for my shoulder. I hope ice and rest will get me ready for next week.

[Saintsqc]

First day of cardio since the beginning of the holydays. It feels good.

Cooper test on treadmill : 2510 m

I weighted myself this morning : 166 lbs

11 lbs in 7 weeks? Wtf...Anyways

[jason1903]

11 lbs in 7 weeks? Wtf...

So is that good or bad?

[Saintsqc]

Well thats good...but I dont understand this drop of 6 lbs in 1 week. With all these cheat meals and dessert, I though my weight will remain stable or even gain some weight.

[Saintsqc]

Work out A

Power clean
155 x 3
155 x 3
155 x 3
155 x 2
155 x 2
155 x 3
155 x 2
155 x 2
155 x 3
155 x 3
I didnt do power cleans for 2 weeks. The form was a little off but at the end, things were getting better.

Front squat
150 x 8
150 x 8
150 x 8

BB flat bench press
190 x 2...
I dont know what happen. I couldnt even do 3 reps (I tried and failed). I think my CNS is fried or my shoulder caps need more rest. No more press work this week.

Pull up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 6

BB row
150 x 5
150 x 4
135 x 5
135 x 5
135 x 5

Tabata cardio burpees
50ish

This work out felt good. I missed the power clean. In my highschool gym, there is no bumper plate.
The bench press is depressing. Im losing strength. It always been a weak point...I will give my shoulder more rest and see how it goes next week.

[Saintsqc]

The power clean does work everything in the body! My whole back is sore, my traps, my calves and my hands are sore. I love it!

I am definitely taking at least a week of from every kind of press move. My shoulders hurt and crack. I will increase my fish oil intake, ice them and I will work my rotatof cuff a little. I will see how it goes.

Cardio
HIIT

tabata cardio burpees...lost the count
6 x 200 m fast run, 30 s rest
6 x 75 m sprint, 25 m walk
Total : 20 minutes

Did some push ups, ab work and strecthing with the GF.

Im getting my diet in check. Time to burn some fat!

[Saintsqc]

Work out B

Power clean
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2
Too easy

Leg press
5 pps x 6
5 pps x 10
5 pps x 12

Pull up
BW x 12 PR
BW x 4
BW x 4
BW x 3
BW x 3

BB row
150 x 5
150 x 5
135 x 6
135 x 6
135 x 6

Weigthed decline crunches
BW + 50 x 8
BW + 50 x 8
BW + 50 x 8

And some cardio

Great work out! I had energy and everything went better than expected.

[Saintsqc]

I want to give total rest for my shoulders so I didnt go to the pool. I did HIIT instead.

Tabata burpees : 55
165 m sprint, 30 s rest : 6x
1 min fast cycling 15 s rest: 2x
60 steps stair sprint, 30 s rest : 3x

My shoulders dont hurt anymore. Ill bench again next week and I will focus on my form. Ill try to keep my elbows near my rib cage and I wont flare them out.

[Saintsqc]

I think I have good results in this second month of my cut. It was hard to keep a good diet during the holy days. As weeks go by, I see that I gain a fairly amount of muscle mass since last year. I cant wait to finish this cut and to start another bulk.

BW : 166 (-11 in 8 weeks)
% BF : ?

**Lifts progression**
Cooper test : 2530 m (+100m)
1000m crawl :
BB flat bench press : 220...
BW pull up max : 12 reps (+2)
Over head press : 140...
Front squat 10 RM : 150 (+15)
Power clean :


**Progress pictures**

There is definitely a progression. Im glad! I think next month my abs will show.

This is my favorite. On this one, I clearly see the improvement. Some definition start to appear.

Meh...

Im glad, there is clearly an improvement. All the privation start to show off. Let start another month!

[Saintsqc]

Powerclean
95 x 3
135 x 3
155 x 3
165 x 3
180 x 3 3RM PR
I had a coach to watch my form. He said I spread open my legs too much. Also, my second pull isnt right...I hump too much or I dont know. Well, when I rack the bar, I jump forward or something like that. The last rep of my 3RM PR was almost missed, but Im glad I have point to work on.

Front squat
150 x 10
150 x 6
150 x 10

BB lunges
65 x 10
75 x 10
85 x 10

Pull up
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4

BB row
155 x 4
155 x 4
135 x 7
135 x 7
135 x 7

Im glad with the power clean PR, but it drained me out pretty much. The rest of the work out was hard.

[jason1903]

Doing good man. Looks like you're starting to get some visible definition. You will provide motivation when I cut.

[Saintsqc]

Doing good man. Looks like you're starting to get some visible definition. You will provide motivation when I cut.

Thx mate! I would be glad to help you in any kind of way for your cut. Physically it is not hard, you just have to be patient and you body do the job by is own..but mentally...damnnnn

[Saintsqc]

Power clean
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Working sets PR! Time to add weight! It was quite easy at the beginning...but at the end I had to take longer rest.

BB flat bench press
135 x 8
135 x 8
135 x 8
I focused on keeping my elbow as near as possible to my rib cage. My shoulders didnt hurt. I will gradually add weight and volume.

Front squat
150 x 5
150 x 7
150 x 5

BB row
155 x 5
155 x 5 5RM PR
135 x 8
135 x 8
135 x 8

Pull up
BW x 6
BW x 5
BW x 5

And some cardio

It was a good day for my power clean and BB row. Im glad I can bench again. Wednesday I will do OHP and see how it goes. Front squat was hard...I had no aggresivity to complete my sets. I miss the heavy back squats

[Saintsqc]

I went to the pool. Feels good man!

4 x 100 m, crawl, pull, kick, crawl
12 x 50 m, crawl (3 easy, 1 fast) within 90 s
4 x 100 m kick, progressive
200 m crawl

I also did a fat caliper test. I had for result : 18,87%
When I started my cut, I was at 21%.

That is kind of depressing lol. I thought I was around 16%...well I gotta keep going.

Also, thursday Im going for a cheat day. It is going to be the first day since 9 weeks that I will be on a surplus. Im aiming for a total kcal of 2800 (300 over maintenance). On the menu : Peanut butter and nutella toast, fried chicken, macdonald and poutine!

[Saintsqc]

Pull up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 6

DB row
75 x 5
75 x 5
75 x 5

Power clean
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 1
165 x 1

Over head press
100 x 5
100 x 5
100 x 5

Some rotator cuff work

I talked with another student in my kinesiology classes and it seems like my shoulders are rounding forward. It is strange because I've always focus more on back exercises than chest. Maybe my rotator cuff and middle traps are under developped. I will do some extra work for them and posture exercises and see how it goes.

Lazy work out today. Power clean were hard!

[Saintsqc]

2 PB/nutella toast
Some peach quarters
300 g greek yaourt
500 mL fruit juice
Total kcal : 1100
Total protein : 45 g

I was full after this breakfast lol! I digest for 1h then I go to the gym for a leg work out.


Lower work out

Front squat
185 x 3
185 x 3 3RM PR
150 x 10
150 x 10
150 x 10 Working sets PR

Romanian deadlift
275 x 3
275 x 3
230 x 8
230 x 6
230 x 7
The grip was the problem here.

Weigthed decline crunches
55 x 6
55 x 6
45 x 9
45 x 9
45 x 9

Leg press
5 pps x 12
5 pps x 12

And some stretching.

I finally completed my 3 sets of 10 reps on my front squat. For an unkown reason I decided to try heavy. Everything was fine.

I cant wait to bulk again!

[Saintsqc]

12 chicken breast strip 840 kcal 72 g protein
Honey 120 kcal 0 g protein
Spicy sauce 30 kcal 0 g protein

They were delicious...but id rather eat chicken that i cooked myself. Sometime its fine...but I wont miss them lol.


Italian sauce poutine 1400 kcal 40 g protein
Orange crush 180 kcal

This is a traditionnal quebec meal! Fries, cheese and sauce. Way to rich in fat and sodium but god I love it!


Total kcal eat : 3670 kcal
Total protein : 157 g


I wanted to go to the pool after these meals...but it was too late the pool was closed.

I eat more calories than expected. Im going to be more conservative during my next cheat day. Curious thing...I felt like ****. I was energetic after my breakfast, but the poutine was too much. All this sugar and fast food disgusted me. Im glad to go back to my more healthy diet!

[Saintsqc]

BW = 160

BB flat bench press
165 x 5
165 x 5
145 x 8
145 x 7
145 x 6

Chin up
BW + 50 x 3
BW + 50 x 3
BW x 6
BW x 6
BW x 5

Over head press
100 x 5
105 x 3
85 x 8
85 x 7
85 x 5

BB row
155 x 5
155 x 5
140 x 8
140 x 7
140 x 6

Cardio
2 miles run in 20 minutes
20 x 25 stairs sprint

[jason1903]

BW = 160

Is this correct? If so, you might want to slow down.

[Saintsqc]

Is this correct? If so, you might want to slow down.

Yeah, I find that really strange. Im not always using the same scale and I dont weight myself at the same moment. Maybe it can explain the fluctuation.

The thing is, Im not really hungry throught the day now. Im eating around 2000kcal/day, and this since the first day. When I calculate my BMR, I have something around 2100 at rest. I estimate that a weight lifting session or a cardio session burn up to 500 kcal...Unless I miscalculated something, I should be around a 3500kcal deficit/week.

[jason1903]

Yeah, I find that really strange. Im not always using the same scale and I dont weight myself at the same moment. Maybe it can explain the fluctuation.

That would make sense.

[Saintsqc]

BW = 164

Power clean
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
Another working set PR! Friday Im going to shoot for a 190 x 3 PR on power clean.

BB flat bench press
170 x 4
170 x 4
145 x 8
145 x 7
145 x 3 THE FUCCK!
Okay Im seriously pissed. If I ajust my form to avoid shoulders pain, my press sucks. If I use a wider grip and I flare my elbow out in a more "natural" way...my shoulders hurt. Even if I keep my elbows near of my rib cage, my shoulders suddenly give out. This is what happen on my last set...all of a sudden my shoulder was loose and I had no strength. It didnt hurt, but I wasnt able to push the bar. Wtf!!! I dont know what to do. Im thinking about ditching the BB flat bench press and use DB only. I dont know if it will help...

Pull up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 7

DB incline press
45 x 8
45 x 8
45 x 8
Felt okay but this was light weight.



Im glad with my power clean.
Im pissed with the bench press.




500g chili con carne
550 kcal
40 g protein
500g starberries
150 kcal

This was my pre work out meal. It tooked me 40 minutes to prepare and cook. It gives 2500 g of tastfull spiced meat. After such a meal, I was full!

[jason1903]

Damn, I was hoping your shoulder was better after those last couple of sessions . Cleans getting strong in any case. Maybe you are just more cut out for oly lifting than power lifting.

Chili preworkout??? Before cleans no less? Strong stomach. I have raw oatmeal with protein powder and milk.

[Saintsqc]

Damn, I was hoping your shoulder was better after those last couple of sessions . Cleans getting strong in any case. Maybe you are just more cut out for oly lifting than power lifting.

Chili preworkout??? Before cleans no less? Strong stomach. I have raw oatmeal with protein powder and milk.

Yeah, me too! I will tweaked my form a little bit and see if the strength come back. If not, im going to ditch it. I will focus more on over head press instead.

Lol @ chili If I wasnt on a cut I would probably eat a pre work out meal similar to yours...but on a cut I mix my meal so it was my break fast/lunch/pre work out meal

[Saintsqc]

Tuesday I went to the pool for an intense water work out.
200m crawl
3 x 200 kick progressive
100 slow crawl
6 x 50 pull within 1 min
100 slow crawl
100 fast crawl
6 x 50 crawl within 1 minute (it took 6 minutes and 20 s)
200 crawl



Wednesday Work out B

Power clean
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
Working set PR!!

Over head press
105 x 5
105 x 5
85 x 8
85 x 8
85 x 8

Front squat
155 x 5
155 x 5
155 x 5
Those were hard...damn

BB row
160 x 4
160 x 4
160 x 3

Great day! I cant believe Iv been able to complete 10 sets of 2 with 175. They were heavy...but it was okay with long rest and focus.

Then, I surprised myself with the over head press. My shoulders were perfect. No pain, no strange feeling...I was in great control with this weight. I dont understand why a shoudler press feel great but a bench press is a real pain in the ass.