Approved Log Dunstones 2025 competition log

Mesocycle 77 WC - Legs done
12000 Daily step completed

Night shifts for the rest of the week…
 

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Meal 2 out of sequence today

230g chicken
350g roasted potato
20g raw nuts
50-100g roasted russel sprouts
5g glutamine

Low sugar BBQ sauce
 

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Mesocycle 77 WD pull volume session
12000 steps completed
 

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Dunstone Training Log Template!

Age
:
49

Current Weight:
104kg

Height
:
177cm

Body Fat %: (if applicable)
Not measured but end of a surplus period

Training Experience:
Just to give a brief introduction, I am a 49-year-old married father of two. I still work full-time on rotational shift work, alternating between two days and two nights.

I have been weight training for 30+ years, but would only consider the last 5 years a serious. Why the last six, well I was fortunate enough to find team HRVTSKA.

Cycle Stack:
Prescribed TRT (test d) 160 weekly.

Planned PEDs
TRT + twice weekly
50mg Mast E
50mg Tren E
AI & PCT :
Nil

Supplements Used:
Bulk Nutrients Thermowhey
Bulk Nutrients Glutamine
Bulk Nutrients Creatine
Apple cider vinegar 20ml
Omega 3 and Omega 6 blend 2:1 ratio (flaxseed oil) 10ml
Aspirin

Preworkout- premium supps Night Warrior

Diet Overview:
My diet is focus on minimal GI inflammation in principle, gluten free, lactose free, and whole foods.

Carbs around training and fats others times

Target macros prior to start
Protein 310g……….1240 calories
Fats 50g…………….450 calories
Carbohydrate 370g………1480 calories
Total 3170 calories

Condiments or cooking oils are not weighed out but remain consistent throughout all phases.

Macros are divided into 5 whole meals.
Remove shake on days I don’t train which brings in some carb cycling into the diet.

Training Schedule:
Length of each Mesocycle is 4weeks

Progressive overloading with focus on time under tension.

Current training split
WA - Back and Bi’s
WB- Chest, Shoulders, and Tris
WC- Legs
WD-Back, Bi’s, abs
WE- Chest, Shoulders, and Tris

RPE increases each week 70/80/90/100

-Workouts tracked with Gym Hero Pro.

Cardio: 2x1hr LISS

NEAT 10000 steps tracked and is in addition to LISS.

- Steps tracked with Garmin Fenix7

Goals :
Focus on lagging body parts, particularly the arms and chest, training them at least twice weekly.

Aim -
maintenance week 1
Mini Cut 8-10wks then reassess for remainder of competition

Health Status:
I’m in generally good health with no major medical conditions.
Monster quads my bro. Looking forward to this
 
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