JUICEDDUNK 20 WEEK COMEBACK

[juiceddunk2.0]

are you a good sleeper? 2/3AM training sounds insane (ive done it so i can say its crazy LOL)

I know your 9 to 5 is coaching but how are you able to break up your days/nights like that?

and I don't. I swtiched back to normal schedule. wake up around 7.work, eat, train, come home, work eat, work eat, sleep

 

[juiceddunk2.0]

Solid day today! Trained back low volume as I'm travelling to Chicago this weekend and will be training all weekend so don't want to tax my nervous system too much. Hit it at my apartment gym today...


Short but effective back workout! Have a long wkd in Chicago ahead so didn’t want to tax my physical and mental too much.

4 movements. 1 pull down, 2 rows, 1 low backs

Powered by the #1 Aminos product AMINOLOAD (Link in my bio)

*Close Grip Pulldowns

5 sets x 15-20 reps

*Incline Dumbbell Bench

4 sets x 12-15 reps

*Cable Rows

4 sets x 12 reps

*Smith Partial Deads

3 sets x 6

 

[juiceddunk2.0]

Am in Chicago for the wkd so I had to stop by Quads, which is in my Top 5 bodybuilding gyms in the USA. TONS of equipment and just that old school feel.

I'm not that anal with my stuff nor am I in prep so I didn't bring any of my gear or anything. I'll be gone 4 days. GUYS, it's not that serious..unless you're in prep, which I am definitely not.

Here's what we did...

*Leg Press
5 sets x 20

*Pendulum Squat superset Lying Leg Curls
4 sets x 15 reps each

*True Squat Machine
3 sets x 12 reps

*Angle Leg Press
3 sets x 20 reps


Short workout, really just wanted to enjoy the gym, and just got off a plan a few hours prior. still a great workout and I am blessed beyond belief to train at all these amazing gyms!!!

As always, you can check out the video workout and all my content on my IG @DUNCANLUKAS instagram.com/duncanlukas

 

[juiceddunk2.0]

had another great workout at Quads Gym today...had a big meal from ihop before...eggs, 4 pancakes, and crushed delts , bis, tris...

I wouldn't usually do all those 3 body parts together..typically I do just shoulder day and just arm day, but if I'm travelling, I adjust the schedule to what my life schedule is like...


*Rear delt fly variation (

rear)
5 sets x 25 reps

*Dumbbell lateral raise (

side)
5 sets x 15-20 reps

*Wide grip upright rows (

side) ss plate front raises

front
*Plate loaded shoulder press
4 sets x 12 reps

*Rope pushdowns superset single arm dumbbell curls
4 sets x 20 each

*Overhead dumbbell extension ss cable curls (both arms)
4 sets x 20 each

 

[juiceddunk2.0]

alright back in Miami for a bit and ready to get in a solid groove. My mind is right and business is finally picking back up..which means I'm not as stressed.

Had a great chest workout at @miamistrongym! @theedwingrand and the boys do it right there. Equipment is super smooth.. atmosphere is vibing but people still train hard. Great gym and looking forward to training there more often …

Pec deck flys (warm up)

5 sets x 20-30 reps

Incline plate loaded press

4 sets x 10-12 reps

Flat smith machine bench

4 sets x 10-12 reps

Flat dumbbell flys

4 sets x 12-15 reps

Seated calf raise

4 sets x 12 reps

 

[juiceddunk2.0]

Felt great today, FINALLY getting in a decent groove.... got humalog in so will be adding that in preworkout on my weaker body part days (LEGS LEGS LEGS) . . Never did humalog before, I was always the walmart humalin r guy ...because it was legal to get...

Also added in deca at 375mg/wk ...mainly for joint relief as I get stronger...current drugs are test/mast/deca/gh/slin....

Sleep has not been good. I've never been a good sleeper and yes I wear a cpap and take sleep meds...Got about 4 hours last night, but felt fine today for the workout.

Food has been consistent, but I need to bump up the protein...this a tricky phase because yes I need to lose body fat but also need to get back muscle tissue. So if I feel too hungry, I will add more food or have a cheat.

Here was todays workouts

High rep LEG workout today felt great! During the workout, I consumed around 20 grams of BCAA/EAAs, Creatine and an electrolyte mix (AMINOLOAD from Onest)

LEG EXTENSIONS

*5 sets x 20 reps

LEG PRESS superset LYING LEG CURLS

*4 sets x 20 each

HACK SQUAT

*4 sets x 15

BULGARIAN SPLIT SQUAT

*3 sets x 12 each leg

POSTWORKOUT: 50 grams whey iso

 

[juiceddunk2.0]

just wanted to give a shoutout to @bbxtreme for helping me out with health supps.. I needed to be a lot more aware and cautious , so added these to my daily supp regiment . thank you my friend

 

[scum93]

Felt great today, FINALLY getting in a decent groove.... got humalog in so will be adding that in preworkout on my weaker body part days (LEGS LEGS LEGS) . . Never did humalog before, I was always the walmart humalin r guy ...because it was legal to get...

Also added in deca at 375mg/wk ...mainly for joint relief as I get stronger...current drugs are test/mast/deca/gh/slin....

Sleep has not been good. I've never been a good sleeper and yes I wear a cpap and take sleep meds...Got about 4 hours last night, but felt fine today for the workout.

Food has been consistent, but I need to bump up the protein...this a tricky phase because yes I need to lose body fat but also need to get back muscle tissue. So if I feel too hungry, I will add more food or have a cheat.

Here was todays workouts

High rep LEG workout today felt great! During the workout, I consumed around 20 grams of BCAA/EAAs, Creatine and an electrolyte mix (AMINOLOAD from Onest)

LEG EXTENSIONS

*5 sets x 20 reps

LEG PRESS superset LYING LEG CURLS

*4 sets x 20 each

HACK SQUAT

*4 sets x 15

BULGARIAN SPLIT SQUAT

*3 sets x 12 each leg

POSTWORKOUT: 50 grams whey iso

can relate to coming back to bodybuilding with a disadvantageous body fat level while still wanting to benefit from muscle memory and achieve a bit of growth.

started doing some liss cardio in the mornings and evenings. even post workout some days. seems to help with stripping fat and retaining insulin sensitivity while keeping food moderately high (maybe just over maintenance for me)

have been hesitant to shoot Humalog multiple times a day since am afraid it'll hault fatloss to an extent and I'd like to see myself get leaner asap so I can ramp up gh to 15iu over the next couple weeks

really enjoying the log brother keep us updated!

 

[juiceddunk2.0]

can relate to coming back to bodybuilding with a disadvantageous body fat level while still wanting to benefit from muscle memory and achieve a bit of growth.

started doing some liss cardio in the mornings and evenings. even post workout some days. seems to help with stripping fat and retaining insulin sensitivity while keeping food moderately high (maybe just over maintenance for me)

have been hesitant to shoot Humalog multiple times a day since am afraid it'll hault fatloss to an extent and I'd like to see myself get leaner asap so I can ramp up gh to 15iu over the next couple weeks

really enjoying the log brother keep us updated!

Ya, I've never done a recomp before. I've always done bulk offseason heavy then cut...but I wasn't planning on getting injured and I wasn't planning on being into bodybuilding again. So I'm a newbie at "body recomp" ..

Yes I am doing cardio...30 min post or fasted right now...will bump that up to 45 here soon...on everyday except my leg days...cuz that's what I need to get back the most.... the humalog I'm fine with. If I do get in a position to do a show, I can get into shape no problem.

I prefer lots of cardio + lots of food during prep ( I call it, high food high activity )...but recomp is different, because I'm not trying to get all out shredded...I'm trying to lean out some AND build muscle back that I had.

so ya it is kinda tricky, but I'm just happy I'm back in love with bodybuilding again, the one thing that always made me happy and was a constant in my life...until i tore both tendons and stopped.

Appreciate the follow and support bro

 

[juiceddunk2.0]

can relate to coming back to bodybuilding with a disadvantageous body fat level while still wanting to benefit from muscle memory and achieve a bit of growth.

started doing some liss cardio in the mornings and evenings. even post workout some days. seems to help with stripping fat and retaining insulin sensitivity while keeping food moderately high (maybe just over maintenance for me)

have been hesitant to shoot Humalog multiple times a day since am afraid it'll hault fatloss to an extent and I'd like to see myself get leaner asap so I can ramp up gh to 15iu over the next couple weeks

really enjoying the log brother keep us updated!

I also think the sweet spot for gh is 10-15....I'm at 10 rn and will probably stay there throughout all this but if I do compete, that might change. big fan of gh (who isn't lol) this is also my first time running gh in 10 years.. I'm 2 weeks in. So that's exciting for me

 

[juiceddunk2.0]

Didn't train today, just filmed content for my ig (DUNCANLUKAS) and did 40 min light walk around the park outside my apartment here in Miami. Quick pic from the gym today

 

[juiceddunk2.0]

Had a great back workout this morning. First day of humalog...4iu pre workouts. holding steady at 10iu gh/day. On a day like today where I trained in the morning, I just did 5iu pre, 5iu post. 30 minute walk in this gorgeous park right by apartment postworkout. Felt great today. Definitely feel fuller, tighter, skin bursting feeling...but desparately need to body shave and tan haha. Get in that bodybuilder mood.

I’ve always liked to start & end back day with pulldowns… rows are going to be your main movements that build thickness/density…

LAT PULLDOWNS

5 SETS X 15-20 REPS

CHEST SUPPORTED T BAR ROW

4 SETS X 10-12 REPS

SEATED ROW VARIATION

4 SETS X 12-15 REPS

SMITH PARTIAL DEADS

4 SETS X 6-8 REPS

PLATE LOADED PULLDOWN MACHINE

4 SETS X 12-15 REPS

 

[juiceddunk2.0]

Great leg workout this morning...primarily hamstrings but did a few quad as well. Currently doing legs twice a week to bring them back up. I dont believe they can look they did before but I can certainly improve and get them 80-90% of before...so that's my main focus right now, as well as gaining my size back everywhere. It's coming along...

LEGS #2 HAMSTRING FOCUSED

SEATED LEG CURLS
5 sets x 15-20 reps

ABDUCTOR MACHINE
4 sets x 15-20 reps

LEG PRESS
4 sets x 12-15 reps

PENDULUM SQUAT
3 sets x 10 reps

BULGARIAN SPLIT SQUAT
3 sets x 10 reps or failure, whichever comes first

 

[juiceddunk2.0]

Trained chest and a little delt touch up yesterday. Appetite is increasing and I'm starting to get in a good groove. That's the biggest thing for me...get in a routine and then once I'm in it, I'm good to go. Here's the workout::

CHEST
start light and gradually increase weight each set on incline machine and flat...cable flys and incline smith, I went more for the "squeeze" and drive max blood to the muscle. You can see all my workouts on my IG (check my signature)

Plate Loaded Incline Machine

4 Sets x 12 Reps

Flat Dumbbell Bench

4 Sets x 12 Reps

Cable Flys

4 Sets x 20 Reps

Incline Smith Bench

3 Sets x 12 Reps

 

[juiceddunk2.0]

Crushed arms the other day. Usually I superset arms but today we did all straight sets.. here was the workout..

Skullcrushers on smith machine

4 sets x 15-20 reps

EZ Bar curls

4 sets x 10-12 reps

Plate loaded dip machine

4 sets x 12-15 reps

DB hammer curls

4 sets x 10-12 reps

Tricep pushdown

3 sets x 15-20 reps

Seated cable curl

3 sets x 15-20

 

[juiceddunk2.0]

Back in a good rhythm, knocked out legs last night....did 10iu gh pre, and 10iu humalog pre. felt great, and had a great workout..

This was primarily QUAD focused. I’ll do two leg days per week. One mainly quads, one mainly hams.. here’s the workout…

*** Start light, increase weight each set

*Seated Leg Curls 4 sets x 12-15 reps

SUPERSET WITH

*Abductor Machine 4 sets x 12-15 reps

*Seated Leg Press 4 sets x 12-15 reps

*Pendulum Squat 4 sets x 10-12 reps

*Smith Machine Squat 3 sets x 10 reps

SUPERSET WITH

*Leg Extensions 3 sets x 20-25 reps

Try it out!

 

[pupu]

 

[juiceddunk2.0]

thanks bro, about to post chest from today. Appreciate the support

 

[juiceddunk2.0]

For chest, I like to start and end with a fly… fly,press,press,press, fly. Felt good this morning so I went a little heavier but still only felt it in my pecs, nothing on my joints…

Pec Deck Flys

5 Sets x 20-25 Reps

Plate Loaded Incline Press

4 Sets x 15/12/10/8 (dropset on last set)

Flat Smith Bench

4 Sets x 10-12 Reps

Flat Dumbbell Bench

3 Sets x 10-12 Reps

Pec Deck Flys

3 Sets x 20 Reps

 

[juiceddunk2.0]

missed logging a few workouts here. I can't lift 6 days a week..my nervous system just gets taxed, so I've been training 4, mostly 5 days. Also I bumped the drugs down a little bit just cuz I wasn't feeling too and if you can't train and eat, what's the point.

Here was legs the other day


*LEG EXTENSION
6 SETS X 20-30 WARM UP

*SINGLE LEG LEG PRESS
4 SETS X 12-15

*LYING LEG CURLS
4 SETS X 12-15

*GLUTE KICKBACK
4 SETS X 12-15

*SEATED LEG CURLS
4 SETS X 12-15

May not seem like a lot but I have legs again on Friday and I'm a HUGE believer in not overtaxing your nervous system. I don't necessarily separate quads from hams....I just do two 80% leg days. And I know my legs suck now, but I brought them up pretty good pre injury doing them this way. SO that's what I'm sticking with.

Food has been good, I'm a big eater so that's not a problem. I could eat chicken, rice, seasoned salt all day. I'll throw in a junk meal every 10-14 days, just because I want to.

Thanks for following!!