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.
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