Approved Log Dunstones 2025 competition log

[Dunstone]

Rest day today.
LISS completed 60mins treadmill.

Challenging weekend, working through both days, not sure when I get my checkin done this weekend Sunday. Thing to come;

• Checkin
• Monthly data drop.
• Diet plan
• NEW Mesocycle to be posted

Hoping for another rinse and repeat

 

[Dunstone]

Mesocycle 79 WE shoulders/arms/abs
LISS 60mins on elevated treadmill

 

[Dunstone]

2025 Competition Traning Log
Client Name: Dunstone
Training Phase: 80
Length Of Phase: 4 weeks (Thursday and Sundays - Days Off or the best shift work allows)

WA - Push
Incline Smith Machine Chest Press 3 sets…10,8,6 reps

Flat DB Chest Press 3 sets…10,8,6 reps

Pec Deck 3 sets…10,8,6 reps

Cable Front Raises *rope attachment* 3 sets…10,8,6 reps

DB Lateral Raises 3 sets…10,8,6 reps

Close Grip Bench Press *no lockout, tricep focused* 3 sets…10,8,6 reps

Seated DB Tricep Extension 3 sets…10,8,6 reps

Tricep Pushdown *rope attachment* 3 sets…10,8,6 reps

WB - Pull
Weighted Pull-ups 3 sets…10,8,6 reps

V Bar Bent Over Rows *neutral grip* 3 sets…10,8,6 reps

One Arm DB Rows 3 sets…10,8,6 reps each side

BB Good Mornings 3 sets…12-15 reps

Alternating DB Curls 3 sets…10,8,6 reps each side

One Arm Preacher Curl 3 sets…10,8,6 reps each side

DB Hammer Curls cross body 3 sets…10,8,6 reps each side

Hanging Leg Raises 3 sets…AMRAP


WC - Legs
BB RDL's 3 sets…10,8,6 reps

Seated Leg Curl Machine 3 sets…10,8,6 reps

Land mine Belt Squat 3 sets…10,8,6 reps

Hack Squat 3 sets…10,8,6 reps

DB Bulgarian Split Squats 3 sets…10,8,6 reps each side

Standing Calf Raises 3 sets…25-30 reps

Leg Extension 3 sets…12-15 reps

DB Hip Thrusts 3 sets…12-15 reps


WD - Push + Pull

Lat pulldowns 3 sets….12-15 reps

Bench Press 3 sets….12-15 reps

Bent Over Rows *supinated grip* 3 sets….12-15 reps

Lat Pushdown *wide, pronated grip* 3 sets….12-15 reps

Flat Hammer Strength Chest Press 3 sets….12-15 reps

DB Pullovers 3 sets….12-15 reps

DB Shrugs 3 sets….12-15 reps

Back Hyperextension 3 sets….12-15 reps

WE - Arms
Seated DB Shoulder Press 3 sets…10,8,6 reps

BB Upright Rows 3 sets…10,8,6 reps

Reverse Pec Deck *rear delt focused* 3 sets…10,8,6 reps

Weighted Dips *elbows in* 3 sets…10,8,6 reps

DB Skull Crushers 3 sets…10,8,6 reps

Incline DB Curls 3 sets…10,8,6 reps

One arm cable extension 3 sets…10,8,6 reps

DB Hammer curls 3 sets…10,8,6 reps

Cable Crunch 3 sets….8-10 reps

 

[Dunstone]

2025 Competition Coachs Check-in

https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==

Team HRVSTKA
Current plan- deficit week 8
Mesocycle 79 wk4

Current peds:
Week Totals
170mg TRT
100mg Mast E
100mg Tren E

Fat Burners
Methylene blue 20mg
Cialis 5mg
L-carnitine 600mg pre workout

This week:
10 August
Weight: 93.6
Arms: 41/41
Chest:. 120cm
Legs: 63/64cms.
Waist: 91cm

Last Week:
2nd August
Weight: 94.2
Arms: 41/41
Chest:. 120cm
Legs: 64/65cms.
Waist: 92cm

From the last check-in.
weight - 600g
waist. -1
chest. Sam's
arms. Same
legs. -1/-1

Daily Steps if recorded:
14000 average for week which partly includes LISS.

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: consistent meal timing

Have you been drinking water target: 3-4

Performance in the gym: 100% RPE week, good strength and endurance

Digestion: ok

Sleep: consistent avg 7hrs, 4am training eats a bit of this

Recovery: remains ok, no fatigue, and feel ready to train as per the plan

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general: Nil issues

Cardio sessions and volume:
7 x LISS

Do you have any concerns at all:
Starting to string a few good week, feel locked in now to this deficit. Hunger certainly has kicked in…

Do you have any questions: No

 

[Dunstone]

Coach’s feedback from template review.

Some negotiation this morning with coach, he wanted to begin the reverse diet phase inline with our 2026 goals.

I didn’t feel that I had got my conditioning to the level I was wanting, and I want to push the deficit for a few more weeks.

So, extend deficit by two weeks, bring back clen at 60mcgs, commence Var at 20mg daily.

Plan to bring sharpness to physic

meal plan - adjustment

• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs130g……… …480 calories
  Total.…………………1990 calories
• LISS 7x 1hr sessions
• NEAT 10000 steps

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
50g Freedom Cereal
10g prebiotic fibre support
1 small banana or 100g mixed berries
20g nut butter
10g glutamine
15g creatine

Post Workout shake
50g WPI in water
35g natural confectionery snakes or piece fruit (pear/orange/apple)
5g glutamine

Meal 2
280g shredded chicken breast/ 295g beef meatballs
230g pumpkin or 180g potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 3
280g shredded chicken breast/ 295g beef meatballs
230g pumpkin or 180g potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 4
50g WPC casein
250g Woolworths Protein yogurt
20g peanut butter

Or

300g steak
100g mixed green vegetables
50g avocado


Shake if required
50g WPI in water

Target macros (Week 10)
Protein..310g……….1240 calories
Fats.……40g………..360 calories
Carbs…. 130g………480 calories
Total 1990 calories

 

[Dunstone]

Work dictates a rest day today
LISS cardio completes 60mins elevated treadmill

 

[ChasetheCase]

I love reading your meal plans. Giving me loads of inspiration just haven’t managed to get the time to plan anything like this though. I’ll get there one day.

 

[Dunstone]

Review of Mesocycle 79
4 weeks of data

• body parts breakdown
• Sets and Volume
• Steps acclimated
• Weight trend

Sleep is a big thing very consistent week

 

[Dunstone]

NEW Mesocycle

Mesocycle 80 WA Push
LISS 60mins elevated treadmill
Bonus 7km morning walk with the wife

 

[Dunstone]

Finishing off Meal Prep for the weeks

Meatballs potatoes and capsicum or Meatballs potatoes and greens

 

[Dunstone]

Mesocycle 80 WB pull session
LISS 45mins elevated treadmill (doggo had to got to the vet)
Did get that 7km morning walk with the wife again

 

[Dunstone]

Morning All…
60mcg Clen
7km Morning walk with the wife

Meal 1
40g WPI and 20g Collagen protein drip
50g Freedom Cereal
10g prebiotic fibre support
100g mixed berries
20g nut butter
5g glutamine
15g creatine

 

[Dunstone]

Mesocycle 80 WC Legs
LISS 60min elevated treadmill zone 2

 

[Dunstone]

Get ready for some exciting news!

This weekend's check-in will bring a big announcement – I'm shaking things up in my training program that has been steadied for nearly 7 years!

Can't wait to share the details!

 

[Fletch Elliot]

Mesocycle 80 WC Legs
LISS 60min elevated treadmill zone 2

Great detail already @Dunstone Going to be very impressive with further bf% loss

 

[Dunstone]

Mesocycle 80 WD push/pull
LISS 60min elevated treadmill
Again a 7km morning walk with the wife

 

[Dunstone]

Ok well it seems that 10wks is my low-dose tren tolerance.

Total was 1g over 10 weeks and I don't think it gave me too many benifits.

Current sides:
- slight paranoia/low trust
-difficult dealing with people
-lerthergy
-low motivation
-night sweats
-broken sleep

So tren is out (last dose 50mg Monday) and Mast was bumped to 200mg week today.

Hopefully feeling better by Monday for work!

 

[Skays]

Normally, I've used tren a upto 50mg daily in previous blasts, which really messed with my sleep combined with night sweats. Mentally just more direct and sarcasm off the chain, with a zero tolerance for bullshit.

This time I'm using it very different, tren e at a total dose of only 100mg a week divided into 50mg twice a week. Only side effect so far 8 weeks into it is night sweats. But is it having a benefit at the current dose, wont know until the end .

The night sweats are the worst for me. The one thing I hate most about Tren

 

[Skays]

I wonder if anyone has NOT copped the night sweats from Tren ?

I think it's standard lol... I've never heard of anyone not getting the sweats.