Approved Log Dunstones 2025 competition log

[Dunstone]

Mesocycle 81 WE shoulders/Arma/Calves
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

So, I missed putting up the stats from the last 4 weeks on the weekend.

Mesocycle 80 Data

 

[Dunstone]

Well into week 16…..
I’ve been really focused on maintaining consistency by adhering to the meal plan and limiting off-plan events to just one day this comp. I’m committed to following the mesocycles as programmed and completing the cardio as scheduled.

All I hope in this comp for those who checked-in that they saw the commitment to openness and transparency in my postings, which include comprehensive weekly updates and photos that help keep me accountable. I have also made an effort to regularly check in on the progress of most competitors.

Workout Data for the past 16 weeks….

 

[Dunstone]

Mesocycle 81 WA push/pull
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

Mesocycle 81 WB Shoulders/Arms
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

Vascular AF

 

[Fletch Elliot]

Mesocycle 81 WB Shoulders/Arms
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

Vascular AF

Holy sh#t, got some deep cuts going on!

 

[Dunstone]

Coach’s feedback and diet updates will be shared on Monday to accommodate our team members competing this weekend in NSW state show today, as the coaching team will be on-site to support them.

Thank you for your checking in…..

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan-Blast
Mesocycle 81 wk2 80% rpe
Last training break- Dec 2024

Current peds: @ozsteroids

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:
20 Sept
Weight: 89.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

Last Week:
13 Sept
Weight: 90.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

Daily Steps if recorded: 19000 of a 10000 goal 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: mostly

Have you been drinking water target: 3-4+

Performance in the gym: 80% RPE week, change in programming has been good little bit of DOMS this week

Digestion: ok

Sleep: average 7hrs

Recovery: remains ok 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: 4 x LISS minuium

Do you have any concerns at all: no

Do you have any questions: just need the plan for the mini peak week heading into nationals, with end date of completion including photos on Saturday.

 

[Dunstone]

Rest Day today
LISS 60mins completed

 

[Dunstone]

Mesocycle 81 WC Legs
LISS 60min elevated treadmill

 

[Dunstone]

Coach’s feedback from template review.
This week reduce intensity in Mesocycle max 70-80rpe to minimise inflammation, pull leg session this week.

• Steps>10000
• LISS 4 x 60.
• Daily check-in this week.
• Introduce Superdrol to PEDs this week.

Pictures- happy with posing front double improving need to focus more even hand positioning and need to have some internal rotation to arms.

Meal plan - Reverse Diet phase increased carbs for Monday and Tuesday… review meal plan on Wednesday for a carb depletion day.

Target macros (Week 16)
Protein 310g.. 1240 calories
Fats 30g…. 270 calories
Carbs 280g….1120 calories
Total 2730 calories

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
100g 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
100g HBCD powder/ 125g gummy bears
5g glutamine

Meal 2
280g shredded chicken / 295g beef meatballs
265g basmati rice/ 530g potato
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 3
280g shredded chicken / 295g beef meatballs
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
300g steak
100g mixed green vegetables
50g avocado

Shake if required
50g WPI in water

Target macros (Week 16)
Protein 310g…….1240 calories
Fats 30g………270 calories
Carbs 280g…….1120 calories
Total 2730 calories

 

[Dunstone]

Mesocycle 81 WD push/pull giant sets
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

Mesocycle 81 WE shoulders/Arms/Calves
LISS 60mins treadmill

Dawn morning walk with wife 7km round trip.

 

[Dunstone]

Team HRVSTKA- Modified Daily Check-in
Final Competition Week
Current plan-Blast
Mesocycle 81 wk2 80% rpe

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

Superdrol 10mg

Fat Burner: Nil

Peak week:
23 Sept
Weight: 90.5
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

From the last check-in.
weight +800g
waist. Same
chest. Same
arms. Same
legs. Same

 

[Dunstone]

Coach’s feedback from template review.
Superdrol and Carbs have brought out more definition.

Picture- Posing improved again

Rinse and Repeat same as yesterday.

 

[Dunstone]

So, post check-in weight down to 89.9
Looking more grainy today .

Low-carb day Meal Plan today…

Meal 1
295g steak
1 small banana
5g glutamine

Post Workout shake
72g WPI
5g glutamine
5g creatine *Optional*

Meal 2
280g chicken
130g pumpkin
50g avocado

Meal 3
295g steak
45g basmati rice
50g avocado
100g mixed vegetables
5g glutamine

Meal 4
280g chicken
130g pumpkin
50g avocado
100g mixed vegetables
5g glutamine


Target macros
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 50g………200 calories
Total 1710 calories

Liquids (Water) 4500mls today…

 

[Dunstone]

Morning check-in pic… on waking

 

[Fletch Elliot]

Team HRVSTKA- Modified Daily Check-in
Final Competition Week
Current plan-Blast
Mesocycle 81 wk2 80% rpe

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

Superdrol 10mg

Fat Burner: Nil

Peak week:
23 Sept
Weight: 90.5
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

From the last check-in.
weight +800g
waist. Same
chest. Same
arms. Same
legs. Same

Looking great @Dunstone I see you've snuck in a bit of Superdrol there. Good luck with the last week of the comp

 

[Dunstone]

A bit sneaky- just a little injectable Superdrol...