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Getting Sparta Huge with Cerberus- Clown's 60 day log

+1 brother. Prayers for your moms recovery.
 
clown007 said:
Spent the day at the hospital. Mom is still in critical care, and had another procedure today. I will update my Leg workout tomorrow. Workouts are going well, and feeling strong and intent on training.
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There is absolutely nothing more important than family in this world. Sending my prayers towards you, brother.
 
Joedoubledose said:
Sendin Good vibes your way
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SpartaNutrition said:
There is absolutely nothing more important than family in this world. Sending my prayers towards you, brother.
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Thanks guys.

They have diagnosed Guillain Barre, which has paralyzed her from the neck down yet she can feel everything. Trapped in your body- can't imagine anything worse.

Appreciate all the well wishes and prayers.
 
clown007 said:
Thanks guys.

They have diagnosed Guillain Barre, which has paralyzed her from the neck down yet she can feel everything. Trapped in your body- can't imagine anything worse.

Appreciate all the well wishes and prayers.
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This is unfortunate news indeed. I'll send some positive energy her way today. Good idea on using the gym to stay focused and keep as positive a mindset as possible.
 
Here are the workouts from yesterday (Legs) and today (Push Hypertrophy)

Day Five- Legs Strength- Squat Emphasis

Low Bar Back Squat 265x5 , 265x5, 265x5, 265x5, 265x5,

Narrow Foot Squat 225x6, 225x6, 225x6, 225x6

Glute/Ham Raises BWx6, BWx6, BWx6, BWx6

Single Leg Dumbbell Calf Raises 65x12, 65x12, 65x12, 65x12


Day Six- Push Hypertrophy- Bench Emphasis

Incline Dumbbell Bench Press 70x8, 70x8, 70x8, 70x8

Decline Bench Press 155x20, 155x20, 155x18

Shoulder Press ss/with DB Laterals 95x10/20x8, 95x10/20x8, 95x10/20x8, 95x10/20x8

Rear Delt Dumbbell Destroyer 45x40 + 25x20 + 15x25

Overhead Cable Triceps Extensions 30x12, 30x12, 30x12

Hanging Leg Raises 12/ 12 / 12 / 12 / 12


Both workouts felt really good. Strength is definitely improving and focus remains high. Still can't say that there is a change in libido, but the appetite increase is definitely there.

In terms of exercise- I do find my groin and inner thighs remain tight after squats. I will have to pay extra attention to foam rolling and stretching this area as it is the one spot where DOMs is the highest and lasts the longest.
 
Have you tried the banded oly wall squats (for groin/thighs)?
 
Day Seven- Pull Strength- Deadlift Emphasis

Stiff Legged Deadlifts 225x5, 225x5, 225x5, 225x5, 225x5

Rack Pulls 405x4, 405x4, 405x4, 405x3

Hammer Dumbbell Curls 30x8, 30x8, 30x8, 30x8

Chins BWx10, BWx10, BWx10, BWx8

Pendlay Rows 185x6, 185x6, 185x6, 185x5

Workout felt really good today. Definitely starting to see strength gains. I am noticing some body composition changes. Arms look bigger and forearms are more vascular. Waist seems to be tightening up a little too. This is going to be a good cycle for sure!!
 
clown007 said:
Workout felt really good today. Definitely starting to see strength gains. I am noticing some body composition changes. Arms look bigger and forearms are more vascular. Waist seems to be tightening up a little too. This is going to be a good cycle for sure!!
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Workouts feel good
Getting stronger
Getting bigger
Getting leaner

…YEP! Sounds about right from the DUP protocol AND the fact that your logging Cerberus just amplifies the effects! AWESOME combination dude!
 
BeastFitness said:
Workouts feel good
Getting stronger
Getting bigger
Getting leaner

…YEP! Sounds about right from the DUP protocol AND the fact that your logging Cerberus just amplifies the effects! AWESOME combination dude!
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Definitely enjoying this! Getting great pumps as well. This is exactly what the doctor ordered!
 
Day 9- Legs Hypertrophy- Squat Emphasis
High Bar Squat 230x8, 230x8, 230x8, 230x10

Smith Machine Leg Press 275x15, 275x15, 245x30

Standing Leg Curl 20x15, 20x15, 20x15, 20x15

Standing Calf Press 275x15, 275x15, 275x15, 275x15

Feeling really good. Definite changes happening- strength is up, muscles are a lot fuller, vascularity is coming through on biceps and forearms, big muscle pumps every workout, and appetite is definitely up as well. I have not noticed a libido change, but overall energy is definitely increased.

I am sincerely glad I have just started this run with Cerberus! This is going to be a heck of a ride!
 
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Thinking about getting this for the garage. I like GHDs but will not pay for a full GHD machine that's for sure!

I'm debating treating myself... we shall see.
 
How do you hold the feet/legs down?

Awesome squat volume hombre.
 
clown007 said:
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Thinking about getting this for the garage. I like GHDs but will not pay for a full GHD machine that's for sure!

I'm debating treating myself... we shall see.
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in depth video with routine would be a nice add't to this thread, just saying
 
clown007 said:
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Thinking about getting this for the garage. I like GHDs but will not pay for a full GHD machine that's for sure!

I'm debating treating myself... we shall see.
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I'm not so sure this isn't just a sex block haha
 
RegisterJr said:
How do you hold the feet/legs down?

Awesome squat volume hombre.
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I have done these with a BOSU before. I lower my smith machine to the lowest setting and throw on some weight to the bar. I can hook my heels under the bar while my knees rest on the BOSU. This lets me have something to pull against while doing the raises. It works decently well, but the BOSU is round and inconsistent, so I have a hard time focusing on the muscles and spend more time focusing on balance.

Squats are feeling great! Thanks man!

smith_69 said:
in depth video with routine would be a nice add't to this thread, just saying
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When I get it I can definitely do something like that bro!

booneman77 said:
I'm not so sure this isn't just a sex block haha
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There is no reason pieces of equipment can't have multiple uses! ;)
Use for exercise... use for recovery/relaxation...wipe down and repeat :D

Joedoubledose said:
Yeah I think this was purchased at Xmart lol
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Lol!
 
IN for that video ;) make sure to tag me in it so I don't miss it!
 
I love the garage gym and wouldn't trade it for anything. The only thing I miss is the variations afforded by a commercial gym.
So I end up buying more toys for the gym to creat that variety! :D
 
clown007 said:
I love the garage gym and wouldn't trade it for anything. The only thing I miss is the variations afforded by a commercial gym.
So I end up buying more toys for the gym to creat that variety! :D
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This is my dream ha. I had a pretty nice setup with the basic free weights at my house in Pitt but when I moved I had a squat rack with my dining room table inside of it in my "dining room" of my 400sqft apartment haha. Luckily now I'm back in a house and rebuilding my weight room in the basement
 
booneman77 said:
This is my dream ha. I had a pretty nice setup with the basic free weights at my house in Pitt but when I moved I had a squat rack with my dining room table inside of it in my "dining room" of my 400sqft apartment haha. Luckily now I'm back in a house and rebuilding my weight room in the basement
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Nice! Yeah, I love being able to walk 20 feet to the gym, whenever I want!
 
I have a great gym but wish I lived closer to it. That's my dream to have the gym in the same building.
 
You definitely do have a great gym DreamWeaver !! Mine is nothing like your's to say the least, but it is still my little slice of workout heaven :)

Day Ten- Push Strength- Bench Emphasis

Flat Bench Press 205x5, 205x5, 205x5, 205x5, 205x5

Incline Barbell Bench 185x6, 185x6, 185x6, 185x6

Trap Bar OH Press ss/with Dumbbell Side Laterals 85x10/20x10, 85x10/20x10, 85x10/20x10, 85x10/20x10, 85x10/20x10, 85x10/20x10,

Cable Rope Pressdowns 70x8, 70x8, 70x8, 70x8

Decline Weighted Crunch BW+25x8, BW+25x8, BW+25x8, BW+25x8
 
Thanks man!

Weighed myself this morning with an omron body fat scale (I know it's not the most accurate but it's what I've got:) ). Since beginning this log I have put on a consistent 1.5lbs and am down about 1% body fat. Now I know there is a huge margin of error with these scales, but over the last three days this has been a consistent trend. This was measured at the same time and without consuming anything beforehand.
As it stands, I can feel the strength increasing and see some body comp changes, so the scale just lends support to what the mirror and gym are telling me.

I am definitely happy thus far!
 
HELL YEAH dude! Congratz!
 
BeastFitness said:
HELL YEAH dude! Congratz!
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Thanks man!
Loving the DUP program along with Cerberus- great combination!

Can't wait to start Phase Two in just over a week. Looking forward to the over-reaching while supported by Cerberus!
 
great job bro
 
I'm on Day 11 buddy. Starting to kick in it seems which is nice. Not expecting to see full effects for another week or so, but noticing some which is great!
 
Joedoubledose said:
Day 13 here , had some crazy back pumps yesterday doing back n Bi's . I'm looking full current weight is 202(+7)
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Nice! I am liking the direction the weight is going. Down about 2lbs of body fat and up 1.5lbs in 11 days. No complaints here for sure!
 
you lean guys with your 6 packs can K M A- while you, Joedoubledose and Dma378 are on the beach getting your tans on, watch out for the guy with mass that comes walking by. Might accidently kick sand as I walk by. if you want, ill stand over the 3 of you and block the sun with my massness LMAO
 
Lol! Spread those lats and eclipse the sunny baby!!!!
 
smith_69 said:
you lean guys with your 6 packs can K M A- while you, Joedoubledose and Dma378 are on the beach getting your tans on, watch out for the guy with mass that comes walking by. Might accidently kick sand as I walk by. if you want, ill stand over the 3 of you and block the sun with my massness LMAO
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HAHAA!
 
smith_69 said:
you lean guys with your 6 packs can K M A- while you, Joedoubledose and Dma378 are on the beach getting your tans on, watch out for the guy with mass that comes walking by. Might accidently kick sand as I walk by. if you want, ill stand over the 3 of you and block the sun with my massness LMAO
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Who's the 3rd person? Some hot chick for sure. Me and Joe Dizzle would for sure pull a couple on the beach.
 
Dma378 said:
Who's the 3rd person? Some hot chick for sure. Me and Joe Dizzle would for sure pull a couple on the beach.
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you 2 and clown lol-
clown007, better grow some boobs and get a wig- think your in for a wild summer lmao
 
Shoot if I need to grow boobs I better stop Cerberus immediately cuz I am shedding fat nicely.
 
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