Jordan's Log [ Cutting Made Simple ]

[AntoineDufour]

Hey all I am Jordan.

I had quite the journey so far, and now it's time to step it up and take my physique to it's ultimate level.

I will do this with ease and enjoyment.

My approach is a monthly average. I have been maintaining on 3500 +/-



Starting with 2800 Monthly Average. I will be incorporating Intermittent fasting. Fasting until 6pm ..having a protein meal most of the time and finishing the remainded of my kcals at 8-10pm..depending on when I wake up the following day.


I am so ready to stop ****ing around!

I been making logs..deleting logs...changing my mind from cutting to maintaining...

No more. I am going to get lean and show everyone it really can be SIMPLE


I also will walk quite often ...just to get the ball rolling ..and because I enjoy walking.


Lifting routine is simple. Upper x 2 / Lower x 2

[AntoineDufour]

184.4 Start 5'5 1/2

I hold lot of bodyfat on lower half lol.

[AntoineDufour]

Walked 4+ hours today with my friend

Didn't eat until 930pm


Ended at 2350

[AntoineDufour]

185.0 Today

Lower A today.


Feeling good.

[AntoineDufour]

Safety Bar Squat:

3-8 reps @ 9

255 x 5

+ drop 10%- go to @9

230 x 7

+ drop 10% - go to @9

205 x 9

Conv Deadlift: 3 Sets

315 x 3,3

275 x 5. Some paused

Single leg Squat press: 3 Sets

1pps x 12,12,12

Kneeling leg curl: 3 Sets

15x8,8,8

Calves: 3 Sets

160 x12
100 x 12
60 x 12

Adduction: 3 Sets

70x20,20,

Abs ss Oblique: 3 Sets

Decline crunch ss DB twist

Bw x 10,10,8

15 x 8,8,8




Randomly felt pretty bleh. But still stronger on some lifts. First time trying single leg squat press. It's interesting

[AntoineDufour]

Date night with the wife. I still ate tasty stuff..and ended 100 less than initially planned.

[AntoineDufour]

181.0 today

Upper A today

[AntoineDufour]

Restarting tommorow. Messed up. I understand why I did ...and will try to avoid the same mistake

[AntoineDufour]

2800 Monthly Average

2451 2 days ago




4000 Yesterday



Doing 2500 for the next 16 days

I know why 4000 happened yesterday despite fasting.

I didn't start with a filling volume based meal..consisting of loads of veggies/protein.

That is a big key for my day to day success.

I always followed this sort of pattern that Jeff Alberts shared

Credit to him for this



Lower workout went well yesterday

Safety Bar Squat:

3-8 reps @ 9

255 x 6

+ drop 10%- go to @9

225 x 3 paused

205 x 5

Sumo Deadlift: 3 Sets

275 x 3.3 3

Leg ext 3 sets. 4back 3front

70x10,10
50 x 12

Seated leg curl: 3 Sets wide/narrow/norm

50 x 8,8
30 x 8

Adduction: 3 sets

90 x 20,15
70 x 20

Calves
100 x 20,20
80 x 20


I am lowering weight on working sets. Keeping it more conservative.


Upper today

[AntoineDufour]

Great workout yesterday. Upping volume on most things


Bench: 4 sets @ 8-8.5
+ drop 10% Amrap @ 9

185 x 5,4,4,4
165 x 9(some paused)

Hex press ss DB Bench x 3

50s x 6,6,4

Barbell Row: 3 sets

165 x 10,10,10

2 handle pulldown: 3 Sets

42.5 x 12
35 x 12
20 x 20

Tri rope: 3 Sets

25 x 10
20 x 10
15 x 10

Rear delt: 3 Sets
7.5 x 10,10
2.5x10

Standing cable side raises ss standing single arm db press
3 sets

Cable: 12.5 x 10
7.5 x 15,
Saohp - 30s x 10,10

Biceps: 3 sets

40s x 8
30s x 8
25s x 8

Yesterday ended at 2246




Walked 4 hours or so with my friend. Plan to walk alittle today too. I will post 7 day weight fluctuation in few days

[AntoineDufour]

Ended at 2528 yesterday. Walked about 1 1/2 hours. Off day.

Today is Lower A

Yesterday's food.

[AntoineDufour]

Yesterday ended at 2613

[Imghttp://i735.photobucket.com/albums/ww353/donross226/Mobile%20Uploads/Collage%202016-09-19%2005_03_20_zpsvxr0yh2r.jpg[/img]

Weighed low for a weigh in at 340 am

Probably around 180.

I feel great. In the groove and consistent.

Upper A today

Yesterdays workout

...I lowered working weight.

Felt so much smoother. My joints felt better too. So it's staying this way

Safety Bar Squats

225 - 4 sets @ 8-8.5

225 x 5,5,5,5

Drop 10% go to @ 9

205 x 10 (some paused) - was a conservative 9.

RDL - 3 Sets

275 x 5,5,5

Squat press ss narrow wallsit:

3pps x 15,15,15
Wallsit: 30sec, 30 sec, 30 sec

Kneeling leg curl: 3 Sets

20 x 8,8,8
Drop last set 10 x 8

Pull throughs: 3 Sets

27.5 x 12,12,12

Drop last 17.5 x 12

Adduction: 3 sets

90 x 20,20,15

Drop last set 50 x 15

Calves
100 x 15
60 x 15
Bw x 15

Decline crunch ss plate twist: 3 Sets

Bw x 12,

25x8
10 x8

[AntoineDufour]

Alright here we go! Starting fresh. This time with daily mindset work.

About ~185 . I want to compete, and I will! But at my pace.

I am done with the cycle of incompetance. I have all the knowledge to succeed but for some reason I kept helding myself back.

I believe it is due to my initial relationship with fitness. I initially hated myself and wanted to change. Now I am happy in all aspects of life, so that is why I believe I been meh with staying on point.

I am choosing to change that relationship . Today and onward.

The reason I gave in and failed again was due to essentially a **** morning. I was supposed to meet someone at 730, the guy overslept and I woke up 5:30 am for nothing. I was in a bad mood, and was like eh... it's ok. I will just take it "realllllllll slow"'

I also let my goal be in the back burner.

Now I am already at my goal in my mind. I embody success and now the only thing standing in my way is time.

I refuse to live in an incompetant manner. I demand only the best.

Starting simple.
~2800 Monthly average. I will walk time to time to give the fatloss a slight boost.

I honestly felt real guilty about my constant failures. But I am human, I fail, but I never give up. I am going to give it everything I got.
Diet will be relaxed, but my mindset won't be.

I will stay obssessed with reaching my goal. I will do it on my terms. At my pace, and enjoy the process.

Thank you for following.

Lower A today

[AntoineDufour]

Today's food




Also I will post my daily thoughts that I track on my evernote.

Understanding and addressing is the only way I can change

Here is day 1's log

Thursday September 22nd 2016

" I feel bad. Guilty for letting myself down.

But I will reach my goal. This feeling is temporary.

The more I adhere and feel in control.. The better I will feel.

I never want to go back to this state again.

I am making. sure to use positive self talk

I am inferior to no one. I refuse to give up!

Failure is a part of the journey. Quitting is unacceptable."

[vadsie]

I'll be following along bro! Mirin dat mass!

[AntoineDufour]

Thanks for the support!

Here is yesterday's workout

Safety Bar Squats

235 - 4 sets @ 8-9

235 x 6,6,6,6

RDL - 3 Sets @ 8-9

285 x 4,4,4

Seated leg curl wide/ normal/narrow
2 Sets or lying leg curl

Seated leg curl wide/normal/narrow

50 x 8
35 x 8

Adduction: 2-3 sets

70 x 20,20

Calves 2-3 Sets

100 x 10, 10


The main focus is progressive overload

Low volume but the intensity and form is there.

Hopefully eventually the strength will be too

[AntoineDufour]

Yesterdays thoughts

"Today is overall a good day mentally. I had some annoying things come up. ..but nothing crazy. I am driven. It's 3:12pm

Hunger is not there. Only the hunger for success.

I have work 4:45-5:45. After that Upper A

Training my client went great. I love training people. It doesn't feel like work to me.

After lifting I felt even better, the lower volume isn't lowering the intensity at all.
It was even more intense because it was more focused"


Upper A


Bench: 4 sets @ 8-8.5

190 x 5,4,4.4

Bench : 3 Sets @ 9

135 x 13,10,7

Barbell Rows 3 sets

175 x 10,8
155 x 12

Tricep rope: 2 Sets
30 x 10
20 x 7 drop - 10 x 7

Rear delt cable :2 Sets
7.5 x 10 + partials ,

Standing leaning side raises ss standing single arm db press
2 sets

Side Raises: 20 x 12,10
Saohp: 40 x 10,7

Biceps: 2 sets

40s x. 10, 6 drop 20s x12

Cable crunch ss cable side bend 2 Sets

Crunch - 37.5 x 10. 27.5 x 10

yesterday's food

[AntoineDufour]

I woke up and I had temptation. I gave in. After feeling bad I looked and observed. Yea I ate in an unplanned manner. However I can control it. I am starting to not be so hard on myself for not being perfect. I made the choice to eat higher. ...and I have ideas how to combat it in the future. I can walk. ..watch tv...play guitar. Just keep busy.

I am also choosing to move on. Learn from it

However. I am making it 2800 weekly average. Not monthly

[AntoineDufour]

Yesterdays ramblings

I woke up and I had temptation. I gave in. After feeling bad I looked and observed. Yea I ate in an unplanned manner. However I can control it. I am starting to not be so hard on myself for not being perfect. I made the choice to eat higher. ...and I have ideas how to combat it in the future. I can walk. ..watch tv...play guitar. Just keep busy.

I am also choosing to move on. Learn from it

Also I realized all that matters is that I hit my weekly average. Not how I do it

For now. .3200 Average. Still a decent pace

[AntoineDufour]

Yesterdays food


I feel great. I will hit the average. While having high days like this.