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

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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I actually have a 7 pack when I am all the way down. Uneven abs. They're fuggin blocky though :)
 
DreamWeaver said:
I actually have a 7 pack when I am all the way down. Uneven abs. They're fuggin blocky though :)
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Any abs 6 or 7 or 8 are amazing! I'll take them however I can get them!
 
clown007 said:
Any abs 6 or 7 or 8 are amazing! I'll take them however I can get them!
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Yah you just have to get the diet down. I went back to IF so I should be looking pretty good mid may. I should have never got away from it. Looking back it's where I was always able to maintain low bf.
 
Didn't get a chance to update for yesterday's workout.

Day 11- Pull Hypertrophy- Deadlift Emphasis

Deadlifts 300x8, 300x8, 300x8, 300x8

Trap Bar Deadlifts 185x20, 185x20, 185x20

Stretchers 100x10, 100x10, 100x10, 100x10 (tempo 4-0-1-0)

Smith Machine Supine Rows 155x10, 155x10, 155x9, 155x8

Incline DB Curls 30x8, 30x8, 30x8, 30x8 + 20x8

Felt great and the DOMs are all gone. Even the day after it feels like I could work the same muscle group again. This is great since DUP has me hitting muscle groups twice a week.

Recovery is definitely improved. Strength is good.

Have not seen a libido increase as of yet.

Also have not noticed any hair shedding which is very good!
 
overall are you feeling stronger?
 
smith_69 said:
overall are you feeling stronger?
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Yeah, I can feel strength increasing, but I figure I won't see the full effects for another week or so. Definitely noticing body comp changes. Really liking the direction this is going!

DreamWeaver said:
Workout looks good. Lots of volume.
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Thanks! I am enjoying the DUP style of training. My body is acclimating to the frequency so this is going to be a wild ride!
 
clown007 said:
Thanks! I am enjoying the DUP style of training. My body is acclimating to the frequency so this is going to be a wild ride!
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DUP with proper volume and frequency undulation = growth like you wouldn't believe ;)
 
Yah the Epi will convert in dht down the road but may be not enough to cause more hair less when used in the short term. I always found the sides very mild, if I felt any really.
 
DreamWeaver said:
Yah the Epi will convert in dht down the road but may be not enough to cause more hair less when used in the short term. I always found the sides very mild, if I felt any really.
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That's great to hear! All the benefits and little to no side. Sounds perfect :)
 
clown007 said:
That's great to hear! All the benefits and little to no side. Sounds perfect :)
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That's the trade off, 2 step conversion is not as potent but very few sides. If you work it right it's just enough an edge to get good growth over time.
 
Took a few days of to visit with my mom. She is doing better daily (tiny increments), but better nonetheless. After these two days rest, I will be back at it harder than ever.

Really tired recently, but this could be due to life stress and not lethargy from Cerberus. I'm not even sure if lethargy would be a side from Cerberus anyway.
 
clown007 said:
Took a few days of to visit with my mom. She is doing better daily (tiny increments), but better nonetheless. After these two days rest, I will be back at it harder than ever.

Really tired recently, but this could be due to life stress and not lethargy from Cerberus. I'm not even sure if lethargy would be a side from Cerberus anyway.
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Yes stress has to be a big factor right now. Take some time for reflection and prayer.
 
clown007 said:
Took a few days of to visit with my mom. She is doing better daily (tiny increments), but better nonetheless. After these two days rest, I will be back at it harder than ever.

Really tired recently, but this could be due to life stress and not lethargy from Cerberus. I'm not even sure if lethargy would be a side from Cerberus anyway.
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Allways good to reflect , mom comes first gym comes after. Keep it up
 
Thanks guys!

Yeah going for another visit today and then hitting the weights hard this afternoon. Can't wait to get in some good leg work. Focus and aggression are high so the workout is going to go well!
 
Felt great today! Legs were rubber by the end:)

Legs- Hypertrophy- Squat Emphasis

Back Squats
135x8
155x8
185x8
205x8
225x8
225x8
225x8
225x8

High Bar Squats
185x15
185x15
155x3 (K-Reps... thanks BeastFitness)

Smith Machine Leg Press
275x20
275x20
275x20

Glute-Ham Raises
10
10
10
10

Smith Machine Standing Calf Raises
315x20
315x20
315x20
315x20

Had the garage door open during the workout to let the cool air in. Felt really good. Always like to workout with the doors open. There is something really enjoyable about working out in the open air.
I am sure this leg workout will lead to some big DOMs tomorrow, but with the peri-workout BCAAs, foam rolling and almost 3 weeks of Cerberus I am hopeful that it won't last too long so that I will be ready for Thursday's strength Leg workout.
 
ouuuuuuuuuch- hurts reading that lol

nice one
 
you too buddy
 
Happy Easter Clown!
 
DUDE!!! :) How did you like the K-Reps?!
 
Got the idea from Beast.
Basically stretch position partials for 10 partials followed by a full contraction at the top for one or two seconds. Then back down for 10 partials... After three cycles my legs and lungs were blown up.
Beast has a YouTube vid on the protocol. I'm on my phone so can't easily throw up the link.

They are absolutely killers. I love them but you have to go light on them or you won't make the desired partials and contractions.
 
booneman77 said:
K reps? Do explain...
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clown007 said:
Got the idea from Beast.
Basically stretch position partials for 10 partials followed by a full contraction at the top for one or two seconds. Then back down for 10 partials... After three cycles my legs and lungs were blown up.
Beast has a YouTube vid on the protocol. I'm on my phone so can't easily throw up the link.

They are absolutely killers. I love them but you have to go light on them or you won't make the desired partials and contractions.
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Here ya go brother!

[video=youtube;39Euf2LSgz8]https://www.youtube.com/watch?v=39Euf2LSgz8[/video]

30 rep minimum :)
 
Got 30, but barely lol!
Damn they are good!
 
Strong Push workout today. Strength is definitely up. Incline DB benches were strong today.

Push Strength- Bench Emphasis

Flat Bench Press
135x20
185x8
185x5
205x5
205x5
205x5
205x5
205x5

Incline DB Bench
70x10
80x6
80x6
80x6
80x6
*these felt really good. Wasn't too long ago that 60lbs was where my inclines felt comfortable.

Wide Grip Shoulder Presses
95x10
95x10
95x8
95x8

Dumbbell Side Laterals tempo 4-0-1-2
20x10
20x10
20x10
20x10

Cable Rope Extensions
* had to go light with these as my left elbow is acting up
30x20
30x20
30x20

Decline Weighted Crunch
BW+25lbs x 8
BW+25lbs x 8
BW+25lbs x 8
BW+25lbs x 8

Cerberus is really starting to show its stuff now, and the DUP is treating me well. I am glad I still have another 5+ weeks left. I am curious as to whether 12 weeks is too long. I have been planning 8 weeks, but if 12 weeks isn't too harsh I may be willing to extend even longer.
Thoughts?
 
Nice volume and some really concentrated work. I do some similar type work with some of my exercises, varying tempo isometric holds, partials with holds. That shyte will tear you to little pieces.
 
DreamWeaver said:
Nice volume and some really concentrated work. I do some similar type work with some of my exercises, varying tempo isometric holds, partials with holds. That shyte will tear you to little pieces.
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Yeah, tempo and partials are great intensifiers! I will have to start playing with isometrics. I also want to try some extreme stretching like Dante Trudel recommends.
 
Definite strength increases noticed in the past several workouts. Weights that were at my limits are now becoming working weights. I am noticing body comp changes every few days in the mirror as well.
I also wanted to note, that I have not increased or changed my diet while using Cerberus. I wanted to see and be able to discuss changes made without extra caloric intake. This way the body comp changes are coming from training and Cerberus. I think this makes for a true reflection of what Cerberus is doing.

Anyway onto Tuesday's Pull- Hypertrophy- Deadlift Emphasis workout

Deadlifts
225x8
275x8
300x8
300x8
300x8
300x8

Trap Bar Deadlifts
185x20
185x20
185x20

Stretchers
100x10
100x10
100x10
100x10

Smith Machine Supine Rows
155x10
155x10
155x10
155x10

Incline DB Curls
30x10
30x10
30x10
30x10
 
I want to lay down just reading your pull routine
 
Yes I will often keep a maintenance level of calories and every time my weight will increase fairly significantly. The same level would normally have to maintaining weight. I make gains is a calorie deficit most times on cycle. It's smart for me to keep the calories reasonable in these situations.
 
RegisterJr said:
I want to lay down just reading your pull routine
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thanks Reg! Just trying to keep up with you!!

DreamWeaver said:
Yes I will often keep a maintenance level of calories and every time my weight will increase fairly significantly. The same level would normally have to maintaining weight. I make gains is a calorie deficit most times on cycle. It's smart for me to keep the calories reasonable in these situations.
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Totally agree. Plus I want to see what Cerberus will do for me outside other changes. Thanks Dream.
 
wasme said:
Love me some stretchers.. great session. Also, great to hear things are taking full efffect!
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Thanks man! Love starting to see the gains:)

Today is a rest day for me. Tomorrow is Leg-Strength- Squat Emphasis. Counting on some foam rolling and a good night's sleep to get me ready to hit that workout hard.
 
Been busy over the last few days, but was still able to get in my three DUP workouts. Feeling really good! Strength is climbing and seeing some body comp changes. I am glad I still have another 4 weeks with Cerberus.

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


Push Hypertrophy- Bench Emphasis

Incline Dumbbell Bench Press
75x8
75x8
75x8
75x8

Decline Bench Press
155x20
155x20
155x20

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

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
 
Gettin after it!
 
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