Approved Log Dunstones 2025 competition log

[Dunstone]

Looking forward to seeing your progress!

Thanks Brother! 17 weeks will be a wild ride. Stick to the plan…

 

[Dunstone]

Mesocycle 77 WC - Legs done
12000 Daily step completed

Night shifts for the rest of the week…

 

[Dunstone]

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

 

[Dunstone]

Mesocycle 77 WD pull volume session
12000 steps completed

 

[TrenButt]

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

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- maintenance End Wk4

Mesocycle 77 wk3 % rpe90
Current peds: 170mg TRT only

This week: 8 June
Weight: 103.5
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 95cm

Last Week: 30 May
Weight: 104
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 96cm

From the last check-in.
weight -500g
waist. -1
chest. Same
arms. Same
legs. Same

Daily Steps if recorded:
12000+

Did you stick to meals for the week: yes

Have you eaten of the plan at all: Saturday off plan meal

Were meals timed evenly:
mostly depending on work commitments and rotational night shifts meals some meals had to be swapped around

Have you been drinking water target: 3l

Performance in the gym:
Feeling string in the gym, most lifts are have been progressively overloaded through out this training phase.

Digestion: good, feeling hungry for most meals

Sleep: back on nights so some accumulated fatigue

Recovery: still feeling good

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general:
Nil issues
Cardio sessions and volume:
2 x 10min HITT

Do you have any concerns at all:
No, nut maintenance periods is a mental challage as it seems like you're just coasting along. Surpluses and deficits periods at least have a direction/goal.

Do you have any questions:
None this week, happy with the plan that we have.

 

[Dunstone]

Coach’s feedback from template review.

• Ready to move into deficit
• Revised meal plan
• Target macros (Week 2)
  Protein 310g……….1240 calories
  Fats 50g…………….450 calories
  Carbohydrate 320g..1280 calories
  Total.…………………2970 calories
• HITT changes to LISS x2 1hr
• Steps reduced from 12000 to 10000

 

[Dunstone]

2025 Competition Log- Meal Plan Wk2

Meal 1
30g WPI and 20g Collagen protein powder
55g freedom cereal
1 small banana or 100g mixed berries
20g nut butter
5g glutamine

Training Days
Post Workout shake
60g WPI with Water
115g gummy bears******
5g glutamine

Meal 2
230g chicken or 245g steak
175g Rice or 350g potato
20g raw nuts or 20g peanut butter
50-100g mixed vegetables
5g glutamine

Meal 3
230g chicken or 245g steak
175g Rice or 350g potato
20g raw nuts or 20g peanut butter
50-100g mixed vegetables
5g glutamine

Meal 4
230g chicken or 245g steak
175g Rice or 350g potato
20g raw nuts or 20g peanut butter
50-100g mixed vegetables
5g glutamine

Meal 5
230g chicken or 245g steak
175g Rice or 350g potato
20g raw nuts or 20g peanut butter
50-100g mixed vegetables
5g glutamine

Target macros (Week 2)
Protein 310g……….1240 calories
Fats 50g…………….450 calories
Carbohydrate 320g..1280 calories
Total.…………………2970 calories

 

[Dunstone]

Meal Prep is mostly done.
Meals 2-3-4

 

[Dunstone]

Mesocycle 77 WE push session volume day.

 

[Dunstone]

Getting steps in Autumn as the tree drop leaves is so nice. 10000 daily steps

 

[Dunstone]

Mesocycle 77 WA - pulls session
10000 daily steps

Started SR9009 sarm today will run 6wks at 20-30mg daily.

 

[slider45]

Hey brother, since the last comp, have you done a check to see how much lean mass you’ve packed on?

 

[Dunstone]

Hey brother, since the last comp, have you done a check to see how much lean mass you’ve packed on?

I don't really do any DEXA scans, just progress photos but defentily improved thickness. Since my last competition, I've gained almost 14 kg in total mass. I last year focused on my chest and arms, but I'm now shifting more focus to my upper back, shoulders, and traps.

 

[slider45]

That's some good gains!

 

[Dunstone]

That's some good gains!

I'm really looking forward to the end of the competition and getting lean enough. I'm hoping to gain about 1-2 kgs of lean tissue compared to my last competition. This year, I'm cutting with PEDs, while last year I was only on TRT with a bit of SLU-332 towards the end.

 

[Dunstone]

Good Morning
Welcome to week 2!

Waking
Apple Cider Vinegar
250ml Water

SR9009
10000 steps completed

Breakfast 1
WPI and Collagen protein drip
Freedom Cereal
Frozen
Peanut Butter
Flax seed oil

 

[Dunstone]

Mesocycle 77 WC Legs

Out of sequence as I'm working away for the next 4 days and will have to casual visit gyms.

 

[Dunstone]

Mesocycle 77 WB Push - completed (more like a HITT session due to limited time.

10000 steps done and 1hr LISS completed

 

[Dunstone]

Morning routine

5am ACV in 250mls with and Black Coffee chaser