Approved Log Dunstones 2025 competition log

[Dunstone]

Another Saturday at Work- forced rest day
60 mins LiSS completed on elevated treadmill.

New Mesocycle 81 has dropped.

 

[Dunstone]

2025 Competition Traning Log

Client Name: Dunstone
Training Phase: 81
Length Of Phase: 4 weeks (Thursday and Sundays - Days Off)

WA - Chest and Back
Incline BB Bench Press 3 sets…8-10 reps

Hammer Strength Plate Loaded Lat Pulldown *pronated grip* 3 sets…8-10 reps

Flat Cable Chest Press 3 sets…8-10 repa

Rack Pulls *from the knee roll* 3 sets…8-10 reps

Cable Crossovers 3 sets…8-10 repa

Standing Unilateral Row Machine 3 sets…8-10 reps each side

AB Wheel Roll outs 3 sets…AMRAP…... 120s rest

WB - Arms
Seated Plate Loaded Shoulder Press 3 sets…8-10 reps

Incline Bench DB Y Raises 3 sets…8-10 reps

Reverse Pec Deck *rear delt focused* 3 sets…8-10 reps

Incline Bench DB Spider Curls 3 sets…8-10 reps

Reverse Cable Curl *pronated grip* 3 sets…8-10 reps

Cable Skull Crushers *straight bar attachment* 3 sets…8-10 reps

Diamond Pushups 3 sets…8-10 reps

WC - Legs
Front Squat *heels raised* 3 sets…8-10 reps

Uni-lateral Leg Press *focus on vastus lateralis* 3 sets…8-10 reps each side

Curtsy Squats 3 sets…8-10 reps

Leg Extension 3 sets…8-10 reps

DB RDL’s 3 sets…8-10 reps

Unilateral Standing Leg Curl Machine 3 sets 8-10 reps

Hip Thrusts *partial rep into full rep* 3 sets…8-10 reps

WD - Chest and Back
A1 Flat Bench DB Crush Press 3 sets….12-15 reps
A2 Lat Pushdown *wide, pronated grip* 3 sets….12-15 reps

B1 Decline DB Chest Press 3 sets….12-15 reps
B2 Seated Cable Rows *neutral grip* 3 sets….12-15 reps

C1 Incline DB Flys 3 sets….12-15 reps
C2 DB Pullovers 3 sets….12-15 reps

D Cable Crunch 3 sets….12-15 reps

WE - Arms
A1 Seated BB OHP 3 sets….12-15 reps…... rest between giant sets…
A2 Lateral Raise Machine 3 sets….12-15 repa
A3 Cable Front Raises 3 sets….12-15 reps

B1 One Arm DB Preacher Curls 3 sets….12-15 reps each side
B2 DB Bilateral Curls 3 sets….12-15 reps


C1 Tricep Pushdown 3 sets….12-15 reps
C2 Tricep Pushdown *rope attachment*3 sets….12-15 repa

D1 Donkey Calf Raises *rotate foot position each set* 3 sets….25-30 reps
D2 Standing Calf Raises *rotate foot position each set* 3 sets….25-30 reps

 

[Dunstone]

Check-in tomorrow, it will be interesting what those extra 300cals with PEDs and Peptides has delivered

 

[Dunstone]

Mesocycle 81 WA Push/Pull

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan-Blast @ozsteroids
Mesocycle 80 wk4

Current peds:
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: 6th Sept
Weight: 91.1
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

Last Week: 30 August
Weight: 89.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

From the last check-in.
weight +1400g
waist. Same
chest. Same
arms. Same
legs. Same

Daily Steps if recorded: 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: No

Were meals timed evenly: consistent meal timing

Have you been drinking water target: 3-4

Performance in the gym: 100% RPE week, strength good, still got progressive overloading ability, no fatigue

Digestion: ok

Sleep: consistent avg 7hrs only one night disturbed by work

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 issues

Cardio sessions and volume: 7 x LISS

Do you have any concerns at all:

Do you have any questions: we are lookinng for a very conservative blast out of this deficit happy for a rinse and repeat week.

 

[Dunstone]

Coach’s feedback from template review.
Good week solid improvement, happy to hold back adding carbs this week and see where I settle.

Pictures- happy with posing, noticeable increase in definition with added carbs and PEDs

Meal plan - Reverse Diet phase

Target macros (Week 14 ) Rinse and Repeat

Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbs. 180g……..…720 calories
Total . 2330 calories

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

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
80g Freedom Cereal
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
2 pieces of fruit
5g glutamine

Meal 2
280g shredded chicken / 295g beef meatballs
175g rice or 350g potatoes
50-100g mixed green vegies/Capsicum Onion mix
50g avocado
5g glutamine

Meal 3
280g shredded chicken / 295g beef meatballs
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 14)
Protein 310g. 1240 calories
Fats 30g. 270 calories
Carbs. 180g. 720 calories
Total 2330 calories

 

[Dunstone]

First Off plan meal- Fathers DAY Lunch with the girls.