Approved Log Dunstones 2025 competition log

[Dunstone]

Mesocycle 78 WC Legs
30mins elevated treadmill

 

[Dunstone]

Bit late posting this morning workout.

Mesocycle 78 WE arms/shoulders/Abs
2x30mins elevated treadmill pre and post

Hard getting steps up got to get in for another 30mun treadmill session tonight

 

[slider45]

Nice thing being home for lunch…. I can airfry my boiled potatoes so much better

Air fryer, best thing ever!

 

[Dunstone]

Mesocycle 78 WD Push/Pull
Elevated treadmill 45mins

Check-in tomorrow, been down on my step goals this week was programmed 16000 daily average plus 4x 1hrs LISS, currently sitting at 12000 and 4 x 1hr LISS.

This weekend's posting;
-check in template and weekly pics
-coaches feedback
-weekly meal plan
- NEW Mesocycle for Monday

 

[VMfreaks]

Last year, I experimented with it at a dosage of 500 mcgs and it was good. But SLU-PP 322 was a new at the time and lacked a well-defined protocol, the team gained valuable insights from my experience.

This year, I’m better equipped with a more complete understanding and a team-based protocol that has been tested amongist a few other both in surplus and deficits and shown promising results depending on the goal. I'm keen to get the dose up to 1500 mcg by next weekend.

SLU-PP 322 .. never heard of it before. Did a bit googling and it sounds interesting!

 

[Dunstone]

SLU-PP 322 .. never heard of it before. Did a bit googling and it sounds interesting!

It still relative new, but it getting easier to get.

This substance is classified as an exercise-mimicking peptide. It helps enhance cellular efficiency, promotes a thermogenic effect, improved cognition, and improves cardiovascular capacity. Can added as a fat burner, with very minimal side effects

 

[VMfreaks]

Yes..... from the bit of digging I did looks like it helps burn fat, gives you more energy and works well during a cut. what were the sides you got?

 

[Dunstone]

Yes..... from the bit of digging I did looks like it helps burn fat, gives you more energy and works well during a cut. what were the sides you got?

The most obvious is sweating very easily, and HR that about 20 beats lower during activity. Used in the am or just prior to gym, I've pushed the dose up this competition based on Coach's protocol currently at 1500mcgs…

 

[Dunstone]

Mesocycle 78 WE arms/shoulders/abs extra session

Elevated treadmill 45mins

 

[Dunstone]

2025 Competition Coachs Check-in

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

Current plan- deficit week 5
Mesocycle 78 Wk 4 rpe100
Current peds:
Week Totals
170mg TRT
100mg Mast E
100mg Tren E

Fat Burners
SR9009 20mg daily
Methylene blue 16mg
SLU-PP 332 currently 1500mcgs

This week:
11 July
Weight: 98.7
Arms: 42/42
Chest:. 121cm
Legs: 66/66cms.
Waist: 94cm

Last Week:
Weight: 99.5
Arms: 42/42
Chest:. 122cm
Legs: 66/66cms.
Waist: 94cm

From the last check-in.
weight -800g
waist. Same
chest. -1cm
arms. Same
legs. Same/Same

Daily Steps if recorded:
12000 average of a 16000 target

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: stable schedule allowing consistent meal timing

Have you been drinking water target: 3l-4l

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

Digestion: v’good

Sleep: consistent avg 7hrs

Recovery: no issue, no fatigue, and feel 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:
4 x LISS

Do you have any concerns at all:
Been a good week, down a bit on steps

Do you have any questions:
As mentioned last week. I've been doing almost all my steps in 30-44mins LISS format on the treadmill last week and this week. Each LISS session amounts to about 7500 steps, which is the only way of me getting them for me with work commitments. SO really what I'm doing 5-6 LISS sessions plus a 10000 step average this week.

 

[Dunstone]

Coach’s feedback from template review.

Weight still consistently coming down 6kgs over 5wks. Waist is yet to move, but still leaning out from photos

meal plan -reduction 200cals from carbs

• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs 170g…………680 calories
  Total.…………………2280 calories
• Increased LISS 7x 1hr sessions
• NEAT reduced - back 10000

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
50g Freedon Cerel
10g prebiotic fibre support
1 small banana or 100g mixed berries
20g nut butter
5g glutamine

Post Workout shake
50g WPI in water
75g natural confectionery snakes or three pieces fruit
5g glutamine
5g creatine *Optional*

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

Meal 3
280g chicken/ 295g steak
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

295g fillet steak
100g mixed green vegetables
50g avocado


Shake if required
50g WPI in water

Target macros (Week 6)
Protein..310g……….1240 calories
Fats.……40g………..360 calories
Carbs…..170g………680 calories
Total 2280 calories

 

[Dunstone]

‘NEW Mesocycle’

2025 Competition Traning Log

Client Name: Dunstone
Training Phase: 79
Length Of Phase: 4 weeks (Thursday and Sundays - Days Off)

WA - Push
A/ Incline DB Chest Press 3 sets…10,8,6 reps

B/ Flat Hammer Strength Chest Press 3 sets…10,8,6 reps

C/ Flat Bench Cable Flys 3 sets…10,8,6 reps

D/ Standing Cable Rear Delt Flys 3 sets…10,8,6 reps

E/ Seated BB OHP 3 sets…10,8,6 reps

F/ JM Press 3 sets…10,8,6 reps

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

H/ Cable Tricep Kickbacks 3 sets…12-15 reps each side


WB - Pull
A/ Weighted Chin-ups *neutral grip* 3 sets…10,8,6 reps

B/ Rack Pulls *pull from the knee roll* 3 sets…10,8,6 reps

C/ One Arm BB Row 3 sets…10,8,6 reps each side

D/ Back Hyper-extension Machine *add weight if applicable* 3 sets…12-15 reps

E/ Cable Bicep Curl 3 sets…10,8,6 reps

F/ Reverse EZ Bar Curl 3 sets…10,8,6 reps

G/ Concentration Curls 3 sets…12-15 reps

H/ Decline Weighted Sit-ups 3 sets…8-10 reps

WC - Legs
A/ DB RDLs 3 sets…10,8,6 reps

B/ Lying Curl Machine 3 sets…10,8,6 reps

C/ Hack Squat *focus on vastus lateralis* 3 sets…10,8,6 reps

D/ Leg Press *focus on vastus medialis* 3 sets…10,8,6 reps

E/ Walking DB Lunges 3 sets…10,8,6 reps each side

F/ Leg Extension 2 sets…12-15 reps

G/HIp Thrusts 2 sets…12-15 reps

H/ Standing Calf Raises *rotate foot position each set to hit each calf head* 3 sets…50 reps

WD - Push + Pull
A/ Pec Deck 3 sets….12-15 reps…... 120s rest…..3011 (Tempo)

B/ Flat DB Chest Press *neutral grip* 3 sets….12-15 reps

C/ Incline DB Rows *neutral grip* 3 sets….12-15 reps

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

E/ BB Shrugs 3 sets….12-15 reps

F/ Hanging Leg Raises 3 sets…AMRAP…... 120s rest…..3010 (Tempo)

WE - Arms
A/ Seated Plate Loaded Shoulder Press 3 sets…10,8,6 reps

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

C/ Unilateral Cable Lateral Raises 3 sets…10,8,6 reps each side

D/ BB Curl 3 sets…10,8,6 reps

E/ Incline DB Spider Curls 3 sets…10,8,6 reps

F/ Close Grip Bench Press *no lockout* 3 sets…10,8,6 reps

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

 

[Dunstone]

Rest Day today…
Morning 1hr LISS completed

 

[Dunstone]

Meal 4 Sunday Night

 

[Dunstone]

Morning LISS completed

 

[Dunstone]

Last weeks data.

Volume and Sets - data showed progressive overload throughout the last 4 weeks Masocyslce with RPE 70-80-90-100 building through the program
Steps and cardiovascular - consistent steps accumulation throughout the week gave me >12000 step average. We have now switched to be more LISS focused as a daily 16000 step count was a challenge with work
Sleep data- sleep has always been a challenge, nice thing here is as the weight comes off my snoring has significantly reduced.