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  1. #1
    Guitarist AntoineDufour's Avatar
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    Jordan's Log [ Cutting Made Simple ]

    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
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  2. #2
    Guitarist AntoineDufour's Avatar
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    184.4 Start 5'5 1/2

    I hold lot of bodyfat on lower half lol.



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  3. #3
    Guitarist AntoineDufour's Avatar
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    Walked 4+ hours today with my friend

    Didn't eat until 930pm


    Ended at 2350

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  4. #4
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    185.0 Today

    Lower A today.


    Feeling good.
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  5. #5
    Guitarist AntoineDufour's Avatar
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    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
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  6. #6
    Guitarist AntoineDufour's Avatar
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    Date night with the wife. I still ate tasty stuff..and ended 100 less than initially planned.

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  7. #7
    Guitarist AntoineDufour's Avatar
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    181.0 today

    Upper A today
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  8. #8
    Guitarist AntoineDufour's Avatar
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    Restarting tommorow. Messed up. I understand why I did ...and will try to avoid the same mistake
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  9. #9
    Guitarist AntoineDufour's Avatar
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    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
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  10. #10
    Guitarist AntoineDufour's Avatar
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    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
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  11. #11
    Guitarist AntoineDufour's Avatar
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    Ended at 2528 yesterday. Walked about 1 1/2 hours. Off day.

    Today is Lower A

    Yesterday's food.

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  12. #12
    Guitarist AntoineDufour's Avatar
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    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
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  13. #13
    Guitarist AntoineDufour's Avatar
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    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
    Last edited by AntoineDufour; 09-22-2016 at 08:48 AM.
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  14. #14
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    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."
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  15. #15
    Flashy Dewd vadsie's Avatar
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    vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000)
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    I'll be following along bro! Mirin dat mass!
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  16. #16
    Guitarist AntoineDufour's Avatar
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    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
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  17. #17
    Guitarist AntoineDufour's Avatar
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    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

    Last edited by AntoineDufour; 09-24-2016 at 11:06 AM.
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  18. #18
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    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
    Last edited by AntoineDufour; 09-25-2016 at 08:22 AM.
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  19. #19
    Guitarist AntoineDufour's Avatar
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    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
    Last edited by AntoineDufour; 09-25-2016 at 02:22 PM.
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  20. #20
    Guitarist AntoineDufour's Avatar
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    Yesterdays food


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