JUICEDDUNK 20 WEEK COMEBACK

[juiceddunk2.0]

I've been posting all over the boards since coming back a few weeks ago..but to keep it short.....

I competed 2008-2014..tore both quad tendons completely off the bone in 2015...stopped competing, was on hrt only until about a 10 months ago and I eventually got the bug again.

Anyways, this is copy/paste from my other thread "EXCITED TO BE BACK IN THE GAME" on the main boards.

I'll keep the log to this thread from now, thanks for following! I'm open to any questions

***UPDATE***

So I'm just about to start this little 20 week "phase" but did make a few tweaks to my cycle and wanted to include what my training / cardio will look like. Once again, this is more of a "body recomp"...to see what I can do with my physique again, 10 years post tearing both quad tendons.



I keep my training pretty simple. Generally, 5 exercises per body part, 3-4 sets per exercise, reps anywhere from 6-25. I push myself but not to total failure. Intensity techniques such as drop sets, supersets, rest-pause, are added based on how I feel that day.

Monday: Quads/Calves

Tuesday: Chest/Abs

Wednesday: Back

Thursday: Off

Friday: Hamstrings/Glutes/Calves

Saturday: Delts/Abs

Sunday: Arms

**start off at 30 minutes postworkout on training days...30 minutes fasted on my 1 off day from weights.



Meals look like this..I'm a huge eater and don't have to eat very much to stay big. I haven't been on a consistent meal plan in 3 or 4 years, just from being lazy and unmotivated. Once again, I keep it very simple with food

M1: 2 scoops whey iso, 1 cup oatmeal, 1 banana
M2: 6-8 oz chicken, 2 cups white rice
M3: 6-8 oz chicken, 2 cups white rice
M4: Prepared meal from my sponsor Flex Pro meals, typically just chicken and rice
M5: 5 whole eggs, 1 cup oatmeal

During workout/cardio drink-- 12g bcaa, 6g eaas 8g glutamine, 2g taurine

Postworkout drink (after postworkout cardio)-- 50g whey iso, 5g creatine mono


Cycle...adjusted a few things, mainly do to what I have access to, funds etc

Weeks 1-10 2,500mg test cyp
Weeks 1-10 1,200mg eq
Weeks 1-10 4iu gh/day
Weeks 1-4 100mg anadrol preworkout on training days only
Weeks 1-10 0.25mg adex tues/thurs/sat

Weeks 11-20 2,500mg test cyp
Weeks 11-20 1,250mg mast enan
Weeks 11-20 4iu gh/day
Weeks 11-15 100mg anadrol preworkout on training days only
Weeks 11-20 0.25mg adex tues/thurs/sat

 

[juiceddunk2.0]

bump

 

[traininsane11]

I've been posting all over the boards since coming back a few weeks ago..but to keep it short.....

I competed 2008-2014..tore both quad tendons completely off the bone in 2015...stopped competing, was on hrt only until about a 10 months ago and I eventually got the bug again.

Anyways, this is copy/paste from my other thread "EXCITED TO BE BACK IN THE GAME" on the main boards.

I'll keep the log to this thread from now, thanks for following! I'm open to any questions

***UPDATE***

So I'm just about to start this little 20 week "phase" but did make a few tweaks to my cycle and wanted to include what my training / cardio will look like. Once again, this is more of a "body recomp"...to see what I can do with my physique again, 10 years post tearing both quad tendons.



I keep my training pretty simple. Generally, 5 exercises per body part, 3-4 sets per exercise, reps anywhere from 6-25. I push myself but not to total failure. Intensity techniques such as drop sets, supersets, rest-pause, are added based on how I feel that day.

Monday: Quads/Calves

Tuesday: Chest/Abs

Wednesday: Back

Thursday: Off

Friday: Hamstrings/Glutes/Calves

Saturday: Delts/Abs

Sunday: Arms

**start off at 30 minutes postworkout on training days...30 minutes fasted on my 1 off day from weights.



Meals look like this..I'm a huge eater and don't have to eat very much to stay big. I haven't been on a consistent meal plan in 3 or 4 years, just from being lazy and unmotivated. Once again, I keep it very simple with food

M1: 2 scoops whey iso, 1 cup oatmeal, 1 banana
M2: 6-8 oz chicken, 2 cups white rice
M3: 6-8 oz chicken, 2 cups white rice
M4: Prepared meal from my sponsor Flex Pro meals, typically just chicken and rice
M5: 5 whole eggs, 1 cup oatmeal

During workout/cardio drink-- 12g bcaa, 6g eaas 8g glutamine, 2g taurine

Postworkout drink (after postworkout cardio)-- 50g whey iso, 5g creatine mono


Cycle...adjusted a few things, mainly do to what I have access to, funds etc

Weeks 1-10 2,500mg test cyp
Weeks 1-10 1,200mg eq
Weeks 1-10 4iu gh/day
Weeks 1-4 100mg anadrol preworkout on training days only
Weeks 1-10 0.25mg adex tues/thurs/sat

Weeks 11-20 2,500mg test cyp
Weeks 11-20 1,250mg mast enan
Weeks 11-20 4iu gh/day
Weeks 11-15 100mg anadrol preworkout on training days only
Weeks 11-20 0.25mg adex tues/thurs/sat

With your gear dosages do you taper up to that or just straight in?

I’ve read through your prior content and know you’ve used as much and more prior so on your initial push up to the 5g test cycle you mentioned how did your increments look leading upto that final figure

 

[juiceddunk2.0]

With your gear dosages do you taper up to that or just straight in?

I’ve read through your prior content and know you’ve used as much and more prior so on your initial push up to the 5g test cycle you mentioned how did your increments look leading upto that final figure

absolutely don’t go straight in … and for the record, I don’t recommmend doing that much. I was reckless and didn’t give a F. Also, 23 years old..

I started like a lot do…
500mg test than each offseason, i’d ramp it up a little ..
500
750
1000
2000
..

the 5000 was more of an “experiment”. I do think theres a threshold that’s pointless to do more… and for bigger guys .. I was 250 on stage… 2,000 wk of test I think is OK as long as you can tolerate it..

I know a lot of guys will say 1g test but there’s so many factors that go into it.

You gotta realize when I did the crazy 5g test offseason, I was all-in as a bodybuilder. I wanted to be Mr Olympia.

I didn’t have a career. I was 23 and worked at walmart. All I cared about was bodybuilding …..

so many factors go into this

 

[traininsane11]

absolutely don’t go straight in … and for the record, I don’t recommmend doing that much. I was reckless and didn’t give a F. Also, 23 years old..

I started like a lot do…
500mg test than each offseason, i’d ramp it up a little ..
500
750
1000
2000
..

the 5000 was more of an “experiment”. I do think theres a threshold that’s pointless to do more… and for bigger guys .. I was 250 on stage… 2,000 wk of test I think is OK as long as you can tolerate it..

I know a lot of guys will say 1g test but there’s so many factors that go into it.

You gotta realize when I did the crazy 5g test offseason, I was all-in as a bodybuilder. I wanted to be Mr Olympia.

I didn’t have a career. I was 23 and worked at walmart. All I cared about was bodybuilding …..

so many factors go into this

Thanks for the detailed and honest response

Is that a 2g/week threshold of everything or just test alone?

From the people I know some lower level pro’s and some just amateurs the one thing that seems pretty common is they pushed quite hard early on in their BB career as in jumped up the dosages quite quick to the max tolerable dose they could handle (seems to average about 3G) and just kept it at that until they built the majority of their size

 

[bigzzz]

Nice to follow this, goodluck!

 

[bigzzz]

Why no total failure btw? You just stay a few reps away and make more volume?

 

[Muay Thai]

subbed bro. looking forward to this log/transformation!

 

[juiceddunk2.0]

Thanks for the detailed and honest response

Is that a 2g/week threshold of everything or just test alone?

From the people I know some lower level pro’s and some just amateurs the one thing that seems pretty common is they pushed quite hard early on in their BB career as in jumped up the dosages quite quick to the max tolerable dose they could handle (seems to average about 3G) and just kept it at that until they built the majority of their size

just test

 

[juiceddunk2.0]

Nice to follow this, goodluck!

thanks bro

 

[juiceddunk2.0]

Why no total failure btw? You just stay a few reps away and make more volume?

for me, it's so I don't tax my nervous system too much. I'll go to failure every once in a while depending on the exercise but I'm not trying to get hurt again or be so burnt out that I can't train

 

[TheOtherOne55]

Subbed in for this dude.
Love the raw and real deal approach.

 

[juiceddunk2.0]

Subbed in for this dude.
Love the raw and real deal approach.

about to make first day 1 post. don't laugh at how fat I am =) thanks for following brother

 

[juiceddunk2.0]

Alright guys, Day 1...I''ll try to update as often as I can...not sure if it makes sense to post pics every week because I'm FAT AF...but definitely pics every few weeks and updates on everything weekly. And I have been back and forth with the cycle, etc... but here is officially what I decided on training, cardio, diet, cycle wise. and accompanying pics. Thanks for following guys, ask anything and everything you'd like, and i'll do my best to reply as soon as I can

Day 1 Start Date: Monday February 26
Starting Weight: 277 LBS
Goal: Body recomp (see what I can do after tearing both quad tendons and being out of the game since 2015)

TRAINING:
Monday: Quads/Calves
Tuesday: Chest
Wednesday: Back/Abs
Thursday: OFF
Friday: Hamstrings/Calves
Saturday: Delts
Sunday: Arms

CARDIO: Start at 30 minutes x 5 days..will adjust as need
(everyday except the two leg days. Done immediately postworkout on training days...fasted on my 1 off day)


DIET:
Meal 1: 50g whey isolate, 1 banana

Meal 2: 6-8 oz chicken, 2 cups white rice

Meal 3: 6-8 oz chicken, 2 cups white rice

Meal 4: 6-8 oz chicken, 2 cups white rice

Meal 5: 5 whole eggs, 1 banana

Intraworkout: 12g bcaa, 6g eaas 8g glutamine, 2g taurine
Postworkout (after cardio): 50g whey iso, 5g creatine mono, 30-40g carb from gatorade


CYCLE: (gh is KEFEI from HGHPOWER)

Weeks 1-10 2,000mg test cyp
Weeks 1-10 1,000mg eq
Weeks 1-10 5iu gh

Weeks 11-20 2,000mg test cyp
Weeks 11-20 1,000mg mast enan
Weeks 11-20 250mg tren ace
Weeks 11-20 5iu gh

 

[juiceddunk2.0]

and I'm 5'10 fyi

 

[D2]

u hav great IG contents on training

 

[juiceddunk2.0]

u hav great IG contents on training

thank you bro, been at it for over 10 years as a full time online coach. I appreciate the follow and support

 

[juiceddunk2.0]

WEEK 1

DAY 2



CHEST



Just got done with my workout. My general training philosophy is 1 body part per day…5 exercises..3-4 sets per exercise, reps vary from 20 to 6…. Gradually increases weight each set. Just basic shit…



Incline hammer strength - 5 sets x 20/15/12/12/12

Smith flat bench - 4 sets x 15/12/10/8

Pec deck flys - 4 sets x 15/15/12/12 last set did a drop set

Incline db - 3 sets x 12/12/12

Cable flys - 4 sets x 15/15/15/15



I post everything on my ig as well instagram.com/duncanlukas ..



30 min cardio post … treadmill.. 2.5mph no incline



GH I’m doing 5iu pre workout.. in the muscle i’m training.. example today was 2.5iu left pec 2.5iu right pec about 60 min prior to workout

 

[bomb250]

looking cool bro. will you do always cardio post? what time/meals timing do you hit gym. just seen somewhere you go early morning hrs but don't know exactly where so many threads with you

 

[Prowrestler]

Why no total failure btw? You just stay a few reps away and make more volume?

u hav great IG contents on training

Agree. I just watched how you do your cable flys for chest. I would’ve never thought to take the handles off and do them that way