Approved Log Dunstones 2025 competition log

[Fletch Elliot]

They're fantastic blood results, better than most people not on gear!

Agree strongly, very impressive @Dunstone

 

[Dunstone]

Mesocycle 81 WA chest/back/abs
LISS 60mins completed

 

[Skays]

Mesocycle 81 WA chest/back/abs
LISS 60mins completed

Looking strong boss

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan-Blast
Mesocycle 81 wk1 70% rpe
Last training break- Dec 2024

Current peds: @ozsteroids

Wolverine Stack
TB500 + BPC + GHK-Cu;
TB500 0.5ml 5mg all of it E5D
BPC157 0.2ml 500mcgs ED
GHK-cu .05ml 1mg ED
M2T 0.1ml 100mcgs E3D

Growth Factors- Anabolics
Testosterone, Short-acting 19-nors, and DHT;
Sus250 0.35mls twice weekly 100mg
NPP 0.25mls 25mg daily
Mast E 0.3mls 70mg daily
Var 20-30mg daily

Fat Burner: Nil

This week:
13 Sept
Weight: 90.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

Last Week:
30 August
Weight: 91.1
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

From the last check-in.
weight -400g
waist. Same
chest. Same
arms. Same
legs. Same

Daily Steps if recorded: 12000 of a 10000 average for week which partly includes LISS.

Did you stick to meals for the week: yes

Have you eaten of the plan at all: yes fathers day lunch and two burgers with chips

Were meals timed evenly: mostly consistent meal timing

Have you been drinking water target: 3-4

Performance in the gym: 70% RPE week, new Mesocycle this week, change in programming has been good

Digestion: ok

Sleep: very early to bed average 7hrs

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

Cardio sessions and volume: 4 x LISS minuium

Do you have any concerns at all: nil

Do you have any questions: continuing a very conservative blast into a mini peak week heading into nationals.

 

[Dunstone]

Mesocycle 81 WB Arms/Shoulders
LISS elevated treadmill 60mins

 

[Dunstone]

Coach’s feedback and diet updates will be shared on Monday to accommodate our team members competing this weekend in SA, as the coaching team will be on-site to support them.

Thank you for your checking in…..

 

[Fletch Elliot]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan-Blast
Mesocycle 81 wk1 70% rpe
Last training break- Dec 2024

Current peds: @ozsteroids

Wolverine Stack
TB500 + BPC + GHK-Cu;
TB500 0.5ml 5mg all of it E5D
BPC157 0.2ml 500mcgs ED
GHK-cu .05ml 1mg ED
M2T 0.1ml 100mcgs E3D

Growth Factors- Anabolics
Testosterone, Short-acting 19-nors, and DHT;
Sus250 0.35mls twice weekly 100mg
NPP 0.25mls 25mg daily
Mast E 0.3mls 70mg daily
Var 20-30mg daily

Fat Burner: Nil

This week:
13 Sept
Weight: 90.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

Last Week:
30 August
Weight: 91.1
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

From the last check-in.
weight -400g
waist. Same
chest. Same
arms. Same
legs. Same

Daily Steps if recorded: 12000 of a 10000 average for week which partly includes LISS.

Did you stick to meals for the week: yes

Have you eaten of the plan at all: yes fathers day lunch and two burgers with chips

Were meals timed evenly: mostly consistent meal timing

Have you been drinking water target: 3-4

Performance in the gym: 70% RPE week, new Mesocycle this week, change in programming has been good

Digestion: ok

Sleep: very early to bed average 7hrs

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

Cardio sessions and volume: 4 x LISS minuium

Do you have any concerns at all: nil

Do you have any questions: continuing a very conservative blast into a mini peak week heading into nationals.

Have you noticed any extra tightness with the GHK-cu @Dunstone

 

[Dunstone]

Have you noticed any extra tightness with the GHK-cu @Dunstone

It's been nearly two weeks, and while I haven't seen significant changes yet, I have a solid plan for the next 8 weeks. I'm starting at a low dose of 1mg of GHk-cu peptide, with the intention to gradually increase it to 2mg over the course of this period. I'm optimistic about the potential progress ahead and combining this with a collagen protein. I have noticed a imporvement with the collagen between this comp and the last comp already.

 

[Dunstone]

Rest Day - LISS cardio completed

 

[Fletch Elliot]

It's been nearly two weeks, and while I haven't seen significant changes yet, I have a solid plan for the next 8 weeks. I'm starting at a low dose of 1mg of GHk-cu peptide, with the intention to gradually increase it to 2mg over the course of this period. I'm optimistic about the potential progress ahead and combining this with a collagen protein. I have noticed a imporvement with the collagen between this comp and the last comp already.

Nice...will have to keep this combo in mind when I cut after my current bulk. I have a feeling I may need it!

 

[Dunstone]

Coach’s feedback from template review.
Good week solid improvement again with visual improvements. Increase intensity inline with Mesocycle, Steps>10000, and minimum LISS 4 x 60.

Pictures- happy with posing front double balance up elbows to give a better visual, noticeable muscle fullness with added carbs and PEDs

Meal plan - Reverse Diet phase increased carbs

Target macros (Week 15)
Protein 310g..1240 calories
Fats 30g….270 calories
Carbs 230g….920 calories
Total 2530 calories

• LISS 7x 1hr sessions
• 10000 daily step target

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
100g Freedom Cereal or 100g Creamy Rice
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
3 pieces of fruit or 65g Natural Confectionery
5g glutamine

Meal 2
280g shredded pulled BBq pork
265g basmati rice/ 530g potato
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 3
280g Shredded Chicken Breast or 300g smoked 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 15)
Protein 310g…1240 calories
Fats 30g……...270 calories
Carbs 230g….920 calories
Total 2530 calories

 

[Dunstone]

Mesocycle 81 WC Legs
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

Breakfast Change up today!
Fraction Labs sample

Meal 1
40g WPI and 20g Cougar Juice
100g Creamy Rice
10g prebiotic fibre support
100g blueberries
20g nut butter
10g glutamine
15g creatine

 

[Dunstone]

Mesocycle 81 WD push/pull cluster sets
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

Meal 2 - has to be my favourite so far!

280g pulled Smoked BBq pork
265g basmati rice
50-100g mixed green vegies

 

[Fletch Elliot]

Breakfast Change up today!
Fraction Labs sample

Meal 1
40g WPI and 20g Cougar Juice
100g Creamy Rice
10g prebiotic fibre support
100g blueberries
20g nut butter
10g glutamine
15g creatine

Meal 2 - has to be my favourite so far!

280g pulled Smoked BBq pork
265g basmati rice
50-100g mixed green vegies

Looks cracker!

 

[slider45]

40g WPI and 20g Cougar Juice

Need me some of that

 

[Dunstone]

Last one for the day!

Meal 4
280g Chicken Breast
100g mixed green vegetables
50g avocado

 

[Dunstone]

Morning All

Meal 1
40g WPI double choc Fraction
LABS wpi and BN 20g Collagen protein
100g Creamy Rice
10g prebiotic fibre support
1 small banana
20g nut butter
10g glutamine
15g creatine