Approved Log My $5k competition Log - Dunstone
- Thread starter Dunstone
- Start date
I get envious when I see the steps Dunstone. I use to do close to 10,000 everyday before... but now I just don't have the time. Great work.10000 steps completed
Push Sesson 2 for the week
Meal 4 (last meal)
50g casein protein
300g Woolworths protein yougurt
40g peanut butter
Rest day tomorrow
Loving the log so far.
Looking forward to seeing where your mini cut goes by the end of this
Looking forward to seeing where your mini cut goes by the end of this
Do you work at Sea World or something?Well yesterday was a day off the gym and nil structured cardio, but had some work training which had me in the pool for most of the afternoon.
Sinuses are very clear today!
Hope that is not a beach whale joke
Haha not unfortunately!
Helicopter Under Evacuation Training:
HUET is a high fidelity, realistic underwater escape/rescue training simulator designed to prepare for emergency ditching into water.
Need this training to work off offshore.
Wow! Do you find it tough to balance the gym/bodybuilding with a job that is not conducive to the bodybuilding lifestyle? I'd imagine a desk job like 9-4pm or something would be perfect re meals/training etc.Hope that is not a beach whale joke
Haha not unfortunately!
Helicopter Under Evacuation Training:
HUET is a high fidelity, realistic underwater escape/rescue training simulator designed to prepare for emergency ditching into water.
Need this training to work off offshore.
I always have to be prepared since I generally food prep for a whole week at a time. Sometimes it's a challenge to time my meals, and I may have to combine meals, such as having meals 3 and 4 at once when my workload doesn't allow me to have my 1 pm meal.
I'm okay with going to the gym, I usually manage to make it work, but some weeks I find it challenging to fit in cardio. This was especially true last time when I was in a deep cut phase and had to do 10 hours of LISS cardio on top of my regular gym sessions and daily steps.
Today Training
10000 steps completed
Mesocycle 68 Pull day 2
PWO - 72g thermowhey 1 medium apple & 1 navel orange
Meal 2 -
295g organic beef mince/taco seasoning
100g capsicum
350g potatoes cut into chips and air fried
5g glutamine
Hot chilli sauce to taste
Pepsi Max
10000 steps completed
Mesocycle 68 Pull day 2
PWO - 72g thermowhey 1 medium apple & 1 navel orange
Meal 2 -
295g organic beef mince/taco seasoning
100g capsicum
350g potatoes cut into chips and air fried
5g glutamine
Hot chilli sauce to taste
Pepsi Max
Attachments
Last edited:
Do you get digestion issues with potato? I seem to.
No, everything seems to be okay. I only tend to do it once a day, though, and I vary my sources of carbohydrates regularly to prevent any issues from developing. The only gastrointestinal issues I experience are when I don't consistently meet my water and fiber targets
I'm the same. When I don't get the fibre in, I struggle. There was a stage in my life where I had to take this greens powder everyday. I absolutely hated it. I wasn't eating enough of fibre rich foods. I've changed all that now.No, everything seems to be okay. I only tend to do it once a day, though, and I vary my sources of carbohydrates regularly to prevent any issues from developing. The only gastrointestinal issues I experience are when I don't consistently meet my water and fiber targets
Coaches Checkin template
Current plan-
mini cut week2
Mesocycle 68 wk1 70rpe
Last training break- August
Current peds:
170mg TRT
This week:
Sept 14
Weight: 95.9kg
Arms: 41/42.
Chest:. 120cm
Legs: 65/67cms.
Waist: 91cm
Last Week:
SEPT 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
From the last check-in.
weight 900g
waist. -1cm
chest. -1cm
arms. -1cm
legs. Same
Daily Steps if recorded:
target step 13000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym:
verry happy
Digestion:
Best it has been for a long time
Sleep: Great
Sleep Stack
Stress Levels: not much stress this week, schedule change next week so we'll see how that goes.
Are you struggling with anything atm ie food, gym, life in general:
Everything see to be going to plan at this stage
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Current plan-
mini cut week2
Mesocycle 68 wk1 70rpe
Last training break- August
Current peds:
170mg TRT
This week:
Sept 14
Weight: 95.9kg
Arms: 41/42.
Chest:. 120cm
Legs: 65/67cms.
Waist: 91cm
Last Week:
SEPT 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
From the last check-in.
weight 900g
waist. -1cm
chest. -1cm
arms. -1cm
legs. Same
Daily Steps if recorded:
target step 13000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym:
verry happy
Digestion:
Best it has been for a long time
Sleep: Great
Sleep Stack
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: not much stress this week, schedule change next week so we'll see how that goes.
Are you struggling with anything atm ie food, gym, life in general:
Everything see to be going to plan at this stage
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Attachments
Mirin the leg insertions.
Looking sharpCoaches Checkin template
Current plan-
mini cut week2
Mesocycle 68 wk1 70rpe
Last training break- August
Current peds:
170mg TRT
This week:
Sept 14
Weight: 95.9kg
Arms: 41/42.
Chest:. 120cm
Legs: 65/67cms.
Waist: 91cm
Last Week:
SEPT 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
From the last check-in.
weight 900g
waist. -1cm
chest. -1cm
arms. -1cm
legs. Same
Daily Steps if recorded:
target step 13000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym:
verry happy
Digestion:
Best it has been for a long time
Sleep: Great
Sleep Stack
Recovery: good
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: not much stress this week, schedule change next week so we'll see how that goes.
Are you struggling with anything atm ie food, gym, life in general:
Everything see to be going to plan at this stage
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Before the competition, I've been really focused on improving my sleep. For the past 4 weeks, I've been using a sleep app to track various metrics such as my bedtime and wake-up time, the total time spent in bed, the time it takes me to fall asleep, and any disturbances during sleep. such as cough, snoring, wake, and sleep talking.
I have also introduced a sleep stack to aid in my routine. Being a shift worker, it is often a challenge to establish a consistent routine, and as a result, my sleep often suffers. The sleep stack has significantly helped me gain control over my sleep patterns.
Over the past four weeks, I have experienced steady improvement, which has helped me manage the accumulation of fatigue. Hopefully this translates into a more successful cutting phase.
I have also introduced a sleep stack to aid in my routine. Being a shift worker, it is often a challenge to establish a consistent routine, and as a result, my sleep often suffers. The sleep stack has significantly helped me gain control over my sleep patterns.
Over the past four weeks, I have experienced steady improvement, which has helped me manage the accumulation of fatigue. Hopefully this translates into a more successful cutting phase.
Attachments
Hey there! I've been sharing regular updates about my workouts, with a special emphasis on progressive overloading. By keeping track of my training sessions and using heat maps, I can see my progress towards my goals more clearly.
This week marked the introduction of a new mesocycle. I have included some summaries that ****yze volume, sets, reps, and the targeted body parts.
This week marked the introduction of a new mesocycle. I have included some summaries that ****yze volume, sets, reps, and the targeted body parts.
Attachments
Attention
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