Approved Log My $5k competition Log - Dunstone

[Dunstone]

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

Team HRVSTKA
Current plan-
mini cut week 5
Mesocycle 68 wk4 100rpe

Last training break- August 10 2024
Current peds: 170mg TRT

This week:
Oct 6th
Weight: 92.1kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 89cm

Last Week:
Sept 29
Weight: 92.6kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm

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

Daily Steps if recorded:
target step 12000 achieved over the week

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: pretty good

Have you been drinking water target: 3-4l

Performance in the gym:
RPE 100 was good, strength was ok.

Digestion: good no issues

Sleep: solid

Sleep Stack

• CBD oil 100mg nonTHC
• Melatonin 5mg
• Phergan 25mg prn
• Doxylamine 50mg
• DISP 200mcgs s/c

Recovery: good feel rested and ready for the next session

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general:

No, currently seems like, lock in to the process, feeling good, and making progress

Cardio sessions and volume:
2x1hr LISS

Do you have any concerns at all:
No

Do you have any questions:
No

 

[Dunstone]

Good Morning All

Coaches Game Plan
Overall happy with body recomp at this stage, photos continue to show improvements

Threes Weeks left in the deficit

Steps - 15000 (increased)
Cardio - same
Meso RPE- adjusted to new Meso

Meal Plan - Rinse and Repeat
Target macros (Week 4)
Protein 310g……….1240 calories
Fats 10g…………….90 calories
Carbohydrate 140g………480 calories

Total 1810 calories

 

[Dunstone]

Meal 1
72g Protein Matrix lemon meringue
25g Creamy Rice
250mls Unsweetened Almond Milk
15g fibre supp
10g creatine
15g glutamine
125g frozen blueberries

 

[Dunstone]

Workout completed
WD Push session 2

 

[Dunstone]

Mesocycle 68 Completed
Push/Pull/Legs/Push2/Pull2
4 -week stats below

Mesocycle 69 ready to start on Monday with RPE 70%
Push/Pull/Legs/Push2/Pull2 new exercises.

 

[Dunstone]

Daylight Saving 4am up for work

Rest Day = low food day
10000 steps completed
5000 to go today.

 

[Dunstone]

New Mesocycle Toady
Meso 69 WA push session 1
45mins treadmill 9000steps of 15000 completed

Apple cider Vinegar
500mls water
Multi Vit
Aspirin

PWO Banana, Warrior
IntraWO Night Warrior

Meal 1 completed

 

[Skays]

Update to week 4-8 plan

After consulting with my coach, we've decided to stay in a deficit until Week 8, even though he initially wanted me out by Week 6. It's not quite a mini cut, but I'm determined to make it work. If all goes well, I'll blast out from there without needing a reverse phase. This will get very interesting week 8-12.

*Will outline the plan as it is enacted but will use multiple growth factor pathways.

Good luck with that brother ... I'm sure you'd smash it

 

[Dunstone]

Workout completed, posted late
Mesocycle 69 WB pull session 1
50mins treadmill 8000 of 15000 completed

Meals as per plan

 

[Dunstone]

Workout completed
Mesocycle 69 WE Legs
60min treadmill- 9000 of 15000 steps completed

 

[Dunstone]

Workout completed
Mesocycle 69 WE Legs
60min treadmill-9000 of 15000 completed

 

[Dunstone]

Rest Day yesterday - just steps

Workout Completed
Mesocycle 69 WD push day 2
Steps 15000 completed

Off to night shift tonight check-in will be Sunday

 

[Dunstone]

Workout Completed
Squeaked out a post-night shift session
Mesocycle 69 WE pull session 2
Treadmill 70min 10000 steps completed

Check-in in the morning
All meals as per plan
Training Sessions
LISS Cardio
Step average >15000
Water 3-4l daily

Not expecting any big changes with two weeks left in deficit.

 

[Dunstone]

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


Team HRVSTKA
Current plan- mini cut week 5
Mesocycle 69 wk1 70rpe

Last training break- August 10 2024

Current peds: 170mg TRT

This week:
Oct 13th
Weight: 91.9kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 88cm

Last Week:
Oct 6th
Weight: 92.1kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 89cm



From the last check-in.
weight -200g
waist. -1cm
chest. -2cm
arms. -1cm
legs. -1cm


Daily Steps if recorded:
target step 15000 achieved over the week

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: pretty good couple late meals due to work but no drama and no doubling up of meals required

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

Performance in the gym:
New meso has been good this week, enjoyed WE push session. day 2

Digestion: little sluggish this week

Sleep: solid except Night Shifts

Sleep Stack

• CBD oil 100mg nonTHC
• Melatonin 5mg
• Phergan 25mg prn
• Doxylamine 50mg
• DISP 200mcgs s/c

Recovery: good feel rested and ready for the next session

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general:
No, currently seems like I’m lock in to the process, feeling good, hunger has kicked in this week though

Cardio sessions and volume:
2x1hr LISS

Do you have any concerns at all:
No


Do you have any questions:
No

 

[Dunstone]

Good Morning All

Coaches Game Plan

Two Weeks left in the deficit

Steps - 12000+
Cardio - 4 x 1hr LISS cardio (increased)
Meso RPE- adjusted to 80%

Meal Plan - Rinse and Repeat
Target macros (Week 5)
Protein 310g……….1240 calories
Fats 10g…………….90 calories
Carbohydrate 140g………480 calories
Total 1810 calories

 

[Dunstone]

Mesocycle 69 WA Push Session 1
Treadmill 30mins - 6000 steps

 

[Dunstone]

Cardio 3omin bike ride and steps complete now off to Night Shift

 

[Dunstone]

Post Night shift workout completed
Mesocycle 69 pull session 1
12000 steps in the bank

Off to the couch for the afternoon

 

[Dunstone]

Morning All,

Workout completed
Mesocycle 69 WC Legs
12000 steps completed.

Sharing this pic from 2019 reminds me of the years I spent trying to figure things out on my own, relying on some really bad bro science. It's the first check-in pic I sent to my coach, and looking at it, I can't believe he took me on. But it turned out to be one of the best decisions I've made for my training, nutrition, and life.

We all have to start somewhere, and the important thing is that we start. Some people never even try!

This competition is just the beginning. Everyone's progress and participation might be someone else's first step, but the journey ahead is so much greater.

 

[Skays]

Morning All,

Workout completed
Mesocycle 69 WC Legs
12000 steps completed.

Sharing this pic from 2019 reminds me of the years I spent trying to figure things out on my own, relying on some really bad bro science. It's the first check-in pic I sent to my coach, and looking at it, I can't believe he took me on. But it turned out to be one of the best decisions I've made for my training, nutrition, and life.

We all have to start somewhere, and the important thing is that we start. Some people never even try!

This competition is just the beginning. Everyone's progress and participation might be someone else's first step, but the journey ahead is so much greater.

What a difference bro. Even the actual pose... like a pro