Kat’s Ursa Major Log

Rocket3015

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We are going to go to the mountains this year! Will probably take a few small trips to the beach too. What about you?
The wife and I have not done a vacation in a few years, she will usually go some where (beach) with our oldest daughter and the grand kids for a week or so.
 
love2liftkat

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The wife and I have not done a vacation in a few years, she will usually go some where (beach) with our oldest daughter and the grand kids for a week or so.
What? Why not? You should vacation with her even if it’s something small. We rarely do anything big but having a set vacation time with my office helps us do something!
 
xR1pp3Rx

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friendly reminder to those looking to lean up- AET-50 is back in stock!! BOGO all weekend~
 
Whisky

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Hey kat, sorry so late to this. Noticed I was tagged on the early posts but never got a notification.....

looks like it’s going really well though. I love the workout structure, it’s really similar to what I do with female clients who have your goals - super effective.

noticed you threw some sumo in. Definitely worth playing around with, depending on levers people are better suited one way or the other, however I find females often like the significant glute development from pulling sumo plus it allows for heavy squatting and pulling in the same week without smoking the lower back as much. Both have good carry over to each other so even if your bigger numbers will always be with conventional then periods of sumo will still help that.

calories are really good. Your getting great guidance on that. It’s such a great approach but so many poor coaches don’t do it and leave clients on poverty Cals and unhappy.

enjoyed catching up on the log and looking forward to seeing where you get to 💪💪
 
LeanEngineer

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The wife and I have not done a vacation in a few years, she will usually go some where (beach) with our oldest daughter and the grand kids for a week or so.
Same here. I haven't been on a vaca in at least 2 years of course latest year being due to covid. Hoping to schedule something soon where there's sand, beach, and no worries :LOL:
 
Rocket3015

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What? Why not? You should vacation with her even if it’s something small. We rarely do anything big but having a set vacation time with my office helps us do something!
Our last vacation was in 2019 to Cuba, I'm a homebody and I hate to miss work !! I've call off once in 25 years!
 
LeanEngineer

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I'm a homebody and I hate to miss work !! I've call off once in 25 years!
Same here. I dread the coming back feeling and not knowing what went down at work while I was out on vacation. :LOL:
 
love2liftkat

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Hey kat, sorry so late to this. Noticed I was tagged on the early posts but never got a notification.....

looks like it’s going really well though. I love the workout structure, it’s really similar to what I do with female clients who have your goals - super effective.

noticed you threw some sumo in. Definitely worth playing around with, depending on levers people are better suited one way or the other, however I find females often like the significant glute development from pulling sumo plus it allows for heavy squatting and pulling in the same week without smoking the lower back as much. Both have good carry over to each other so even if your bigger numbers will always be with conventional then periods of sumo will still help that.

calories are really good. Your getting great guidance on that. It’s such a great approach but so many poor coaches don’t do it and leave clients on poverty Cals and unhappy.

enjoyed catching up on the log and looking forward to seeing where you get to
Thank you!! Means a lot! I definitely don’t think I’m built for sumo but agree that it will serve me well to incorporate them! I do like the idea of my back not being so crazy sore 🤣
 
love2liftkat

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Busy but great weekend! Daughter was on the 3rd floor dorms this year so lots of stairs! We spent some time enjoying the surrounding towns as well. Then spent time repotting plants and working in the yard on Sunday.

I took my bottle of Ursa Major with me of course and continued with all of my applications. I am definitely staying on the warmer side of things now. Especially as things warm up outside, I notice that I get hot faster. Lol

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LeanEngineer

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Anywhere near or by the water is a relaxing good time for me. Pics look nice!
 
MrKleen73

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Nice pics, looks awesome!
 
love2liftkat

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love2liftkat

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I forgot to mention that this week is deload week. I am hitting the main muscle groups with much lower volume and lower weight. Spending the week focusing on stretching, rolling, training week spots and my usual cardio. I am actually really enjoying it! I often get carried away and forget how much taking a little time to recover can help physically and mentally!

It is pretty funny to me how rolling can make you sweat almost as much as hard training! Does this happen to any of you guys?
 
LeanEngineer

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It is pretty funny to me how rolling can make you sweat almost as much as hard training! Does this happen to any of you guys?
Yes because i'm not flexible so it's a challenge when stretching :LOL: I remember doing a Yoga session once and sweating more during that than most regular workouts!
 
MrKleen73

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I forgot to mention that this week is deload week. I am hitting the main muscle groups with much lower volume and lower weight. Spending the week focusing on stretching, rolling, training week spots and my usual cardio. I am actually really enjoying it! I often get carried away and forget how much taking a little time to recover can help physically and mentally!

It is pretty funny to me how rolling can make you sweat almost as much as hard training! Does this happen to any of you guys?
Oh yeah I had it, I called them the mobility sweats!
 
love2liftkat

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Hey guys! I planned to update yesterday but it was quite a crazy day! I had a cake order that was pretty detailed and we had some friends come over for a big crawfish boil.

Everything is going well with the Ursa Major...still at 3ml a day, alternating arms/chest area and behind my knees/shins. I updated my measurements as well just to see how things are going and I’m down 3.5”!!! 1.5 of that is my waist! Pretty dang happy with that!!
 
Renew1

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Hey guys! I planned to update yesterday but it was quite a crazy day! I had a cake order that was pretty detailed and we had some friends come over for a big crawfish boil.

Everything is going well with the Ursa Major...still at 3ml a day, alternating arms/chest area and behind my knees/shins. I updated my measurements as well just to see how things are going and I’m down 3.5”!!! 1.5 of that is my waist! Pretty dang happy with that!!
Ursa Major is some Awesome stuff!
Keep putting in that hard work!

I'm looking forward to more updates!

:)
 
love2liftkat

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3.5 inches!! dayum~
I was very surprised! Haha Especially not being in a deficit!

This is also with her increasing her caloric intake from 1400 to almost double that in the span of a few months.
This girl is literally killing it
She is the definition of success, consistency, and dedication.
She is firing on all cylinders and her hard work is reflecting in the mirror.
Wow! Thank you SO much!!!! That really means a LOT!! I am so grateful for your help!

Ursa Major is some Awesome stuff!
Keep putting in that hard work!

I'm looking forward to more updates!

:)
I’m impressed, that’s for sure! It’s not really something you “feel” working but I can see how beneficial it can be to help with all the work we put into this incredibly long journey!
 
Rocket3015

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Kat, congratulations on the loss, anytime you lose size in the waist is a win !!
 
love2liftkat

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Back to the grind! Great but super busy weekend! Huge crawfish boil with some friends on Friday, another friend event Saturday, and then several smaller projects on Sunday.

Felt so good to be back lifting some decent weight today! Had to do some bouncing around due to several benches being out of order for repairs. Then ended up having a guy stop me and talk for a good 10-15 mins. So, not much volume but plenty to get the job done. Also, finally got myself a lever belt. Excited to try it out this week. I’ve never used a belt with deadlifts but might try the new belt tomorrow.

Flat bench
45x15
75x8
105x5
115x5
125x5
130x3, 115x5 dropset x 4 sets
125x5x3 sets

Incline bench
95x7x4 sets

Machine flyes
100x12x4 sets

Flat DB bench
50x6x3 sets

tri press machine
130x12x3 sets

stretching/mobility work

Cardio

Soooooo much crawfish! Hubby even shelled and deveined the leftovers for future use!
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Thai Basil Chicken
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Salmon, roasted potatoes, and broccoli (yes I have this one a lot!
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Coconut curry chicken
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Air fried chicken wings
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love2liftkat

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Rocket3015

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I Have Never Had Crawfish, Do They Taste Anything Like Shrimp ?
 
LeanEngineer

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Food pics from yesterday are on point! All lookin healthy and clean!
 
love2liftkat

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I Have Never Had Crawfish, Do They Taste Anything Like Shrimp ?
Ehh like a cross from a shrimp and a lobster. We like ours a bit spicy!

@love2liftkat , from a South Louisiana boy, those crawfish look delicious!!!
Well that’s a pretty big compliment! I’ll pass it on to hubby! He’s been so excited to find a local supplier! We lived in AR and had them the time. Since we’ve been in SC, this is the first year we’ve had them fresh!
 
love2liftkat

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Officially one month in guys! Have almost forgotten to apply a couple of times- I’m not even gonna lie...had to take my clothes back off to apply! 🤣

Great workout this morning...

Deadlifts
95x8
135x5
185x5
205x5
225x5
245x5
255x5x4 sets

superset with hip flexor work for my right hip to help with imbalances

Pull-ups with light band
5 sets of 8-10

Supported TBar rows
2 plates x7x3 sets

Single arm DB row
75x6x3 sets

DB curls
20x12x4 sets

Cardio
 
LeanEngineer

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Nice numbers on deadlift!
 
Renew1

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Officially one month in guys! Have almost forgotten to apply a couple of times- I’m not even gonna lie...had to take my clothes back off to apply! 🤣

Great workout this morning...

Deadlifts
95x8
135x5
185x5
205x5
225x5
245x5
255x5x4 sets

superset with hip flexor work for my right hip to help with imbalances

Pull-ups with light band
5 sets of 8-10

Supported TBar rows
2 plates x7x3 sets

Single arm DB row
75x6x3 sets

DB curls
20x12x4 sets

Cardio
Really enjoying your Ursa log!

I just want to remind everyone that Ursa Major and the Full line-up of Apex-Alchemy products are currently BOGO FREE...

 
love2liftkat

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love2liftkat

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Happy Thursday guys! Hope you’re all having a great week! Things are going well here...feeling leaner. Hubby even asked if I was loosing weight! Score! Everything has been pretty dang sore this week...not complaining but man, does a massage sound good! Lol I have been using my massage gun a good bit! It sure does a good job on the glutes

Here’s today’s workout...

Iso lat shoulder press machine
40x8
50x8x2
**warming up and waiting on bar for push press

BB Shoulder press/push press
45x10
75x8
95x5
115x3
125x1
115x3
105x5x4 sets
**95 felt so light so I was hoping to get 4-5 with 125 but my shoulders laughed at that. So dropped back down to find where I could get 5 reps. RPE 8-9

Machine reverse flyes
85x12x3

DB shoulder press
35x7-8x4 sets

Rear delt destroyer set
25x50, 15x30, 10x20, 5x20, band holds/pulse (dropset)

Face down front lateral raises
15x12, 10x15, 5x20, band holds—dropset- 2 sets

**Lateral raises, band pull a parts, and band over and backs superset throughout workout

Cable lateral raises
5x15x4 sets

SS with facepulls
60x12x4 sets

Rope Front lateral raises
20x15x3 sets

Cardio
 
LeanEngineer

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Happy Thursday guys! Hope you’re all having a great week! Things are going well here...feeling leaner. Hubby even asked if I was loosing weight! Score! Everything has been pretty dang sore this week...not complaining but man, does a massage sound good! Lol I have been using my massage gun a good bit! It sure does a good job on the glutes

Here’s today’s workout...

Iso lat shoulder press machine
40x8
50x8x2
**warming up and waiting on bar for push press

BB Shoulder press/push press
45x10
75x8
95x5
115x3
125x1
115x3
105x5x4 sets
**95 felt so light so I was hoping to get 4-5 with 125 but my shoulders laughed at that. So dropped back down to find where I could get 5 reps. RPE 8-9

Machine reverse flyes
85x12x3

DB shoulder press
35x7-8x4 sets

Rear delt destroyer set
25x50, 15x30, 10x20, 5x20, band holds/pulse (dropset)

Face down front lateral raises
15x12, 10x15, 5x20, band holds—dropset- 2 sets

**Lateral raises, band pull a parts, and band over and backs superset throughout workout

Cable lateral raises
5x15x4 sets

SS with facepulls
60x12x4 sets

Rope Front lateral raises
20x15x3 sets

Cardio
Fixed your above post! You had a "c" word at the end that needed to be deleted;)
 
love2liftkat

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love2liftkat

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We made it to Friday!! Woohoo!! Today was one of those mornings I had to get dressed twice! Haha Almost forgot to apply Ursa Major. Thankfully I keep it on the shelf in the closet to remind me to put it on! Lol I get caught up going through the motions of the day without really thinking about anything sometimes!

Great workout today...

Rolled tight areas before getting started

Squats
45x10 with hip circle
95x5
135x5
185x5
215x3x3 sets
205x5x4 sets
135x8x2 sets pause squats

Good mornings
75x10x3 sets

Hip thrusts
275x8
295x6
315x5x3 sets- this is the heaviest I’ve ever attempted on these.

Leg press
5pps x12
6pps x12x3 sets

(6pps x10, 5pps x10, 4pps x12, 3pps x15, 2pps x 20)dropset

Leg curls
115x10x3 sets
100x12

Leg extensions
130x12x4 sets

Ab work

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The Solution

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Great check-in this week.
No brainer on my part here to bump you up to 2,750 calories daily from 1,400 when we started
Down in weight for the week, and losing inches on your waist
Way to trust the process champ. Its an honor to work with you and see you flourish.
 
love2liftkat

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Great check-in this week.
No brainer on my part here to bump you up to 2,750 calories daily from 1,400 when we started
Down in weight for the week, and losing inches on your waist
Way to trust the process champ. Its an honor to work with you and see you flourish.
Thank you so much!!! That really means so much!
 
LeanEngineer

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Looking happy and healthy! Nice workout!
 
love2liftkat

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Man, I love the way this stuff feels right after a shower! I usually shower before bed but I get to enjoy the feeling more when I do my morning showers on Saturdays.
 
love2liftkat

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Ursa does have a unique texture or feel in the APEX line up. I like the smell too, more than the others~
I really like the smell too! That’s the first transdermal I can say that about honesty! Haha Not to mention how impressed I am with the results so far!
 
love2liftkat

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love2liftkat

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Hey guys! Hope you all had a great weekend! We took the top and doors off the jeep and enjoyed the beautiful weather!
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Still at 3ml a day 1.5ml am/pm. I am contemplating bumping to 4ml a day but don’t want to to disappear any faster! Lol Decisions, decisions... I have applied to my arms fairly consistently lately with no skin irritation. Skin doesn’t seem to dry out at all- actually the opposite with the oily texture of the Ursa Major...which is very nice!

Great workout today...actually surprised myself as well- details below.

BB bench
45x15
75x8
105x5
115x5
125x5
130x3, 4 sets
105x6 pause sets

Flat DB bench
50x8
55x6x3 sets

DB Incline bench
40x8
45x6
50x5
**I haven’t tried pushing weight on DB incline in years. Was surprised at how smoothly they went. I could have gotten the 55’s but felt like I had hit enough volume and needed to finish up. Lol

Machine flyes
115x8x3 sets

Overhead tricep extensions
42.5x20
50x12x3 sets

Plate loaded Dip machine
2ppsx8-10x3 sets

SS with DB lateral raises
15x12x3 sets

stretching/mobility work

Cardio

Of course, some food porn too...
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Pork Carnitas

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Crawfish etouffee

That’s all- gotten kinda lazy at taking pics. Lol
 

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