Ursa-Gel and Ursa-bolic log.

SBH

SBH

Well-known member
To be honest I just like to keep track of my workouts by logging. With that said this still should be interesting.

I will be logging the XPG Ursa-Gel and Ursa-bolic without any other gear except my trt which is 100 mgs every 5 days.
Along with that I'm taking some oral pregnenolone and dhea from Swanson.

I put 2 pumps of XPG Ursa-Gel on when I got up and I took one cap of Ursa-bolic with my pre-workout.

My current pre-workout for this is the Swanson one with creatine and agmatine in it. One scoop only has 500 mgs of agmatine so I also took one SNS cap along with it. Between the pre-workout and walgreens protein powder(one scoop) there is over 5 grams of creatine.

I also add 1 tbsp of dextrose and red wine vinegar to my pre. All the bases are cover for good atp(especially with the ursolic acid).
There was only a 4hour window between the doses of ursolic acid but it will be longer on the days that I workout after work.

Here's my workout about 20 minutes after the pre-workout:

Nautilus chest, tris and biceps:
Cybex plate loaded chest press:
135 X 8
175 X 5
185 X 5
185 X 5
185 X 5
185 X 5
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Cybex flies:
60 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Cable Ezbar curls;
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
52 minutes.
 
In on this for sure!
 
When I did my last log of the ultra epi and Dermacrine I had some problems with my right shoulder.

Consequently, the strength gains weren't as good as they usually are.
What's amazing is they have not went down. Idk if this is kicking in faster than usual or what but I like it.

If you have a solubility problem with the Ursa-Gel(just flakes up and don't absorb), applying some 90 % alcohol to the area brings it back into solution and it still absorbs.

Here's my leg day yesterday after work:
Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
120 X 10 G10
120 X 10
Prone leg curls: set on 3,4
80 X 10 G10
80 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
55 minutes with a little waiting here and there
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
About 52 minutes.
 
SBH said:
If you have a solubility problem with the Ursa-Gel(just flakes up and don't absorb), applying some 90 % alcohol to the area brings it back into solution and it still absorbs.
Click to expand...

I want to clarify something to add on to your post here if that's alright - bc there are 3 different things that people confuse or lump together on this subject.

Ursa-Gel contains 70 mg. per ml of Ursolic Acid.
That is a very high concentration of Ursolic Acid per ml and there being some residual on the skin is unfortunately a possibility when going that high on the dose. The only way to avoid it completely would be going with a lesser dose. So, the thinking is that if by some chance you do lose the tiniest amount of it bc of this, its still a higher dose being absorbed than if we just reduced the dose to begin with.

Seeing white residue in general does NOT mean that the product is not absorbing.

You can't see absorption - obviously if its clumping up, that's different, but some people will think its not absorbing just because they see a bit of a white residue left on the skin sometimes.

White residue:
This form of Ursolic Acid is white - and Ursa-Gel contains a very high amount per ml. So sometimes, especially on certain skin types, you may see some white left over on the skin. Most people will never notice it, but if you do - Nothing to worry about.

White 'Balls' on skin:
If you rub it on and it 'balls' up that usually means that a person is rubbing it on too hard.
I want to emphasize - rub it on, don't rub it in.

It is the job of the penetration enhancers and carrier to get it through the skin, and we use the Avant Labs carrier which extremely effective for that.

White 'flakes':
What I consider to be white flakes is most of the time from the bottle getting hot, cold, hot cold, etc.
That can happen during transit or can happen like if a person puts it on their bathroom counter in front of a vent for example. Or for people taking it in their gym bag and it changing hot and cool environments.

A simple fix for that is:
  • Get a small coffee cup.
  • Set the bottle in the cup (empty) and see where the line would be to fill the cup up to below the top of the bottle. Do not go over the dispenser part, just the top of the bottle itself.
  • Be careful to not burn yourself.
  • Fill the coffee cup with warm water - warm, not super hot - not hot enough to melt or warp plastic.
  • Sit the bottle in the warm water for 30 seconds and then remove and shake it up good.
  • One time fixes this most of the time. If it doesn't, you can do it again. Or some people like to do it twice in a row to make sure.
 
@SBH have you used Ursa-Gel before? I was thinking you had, but wanted to be sure.

If you have, can you let everyone know what your results have been on it previously?
 
2mL Ursa-Gel early in the day + 1 cap Ursa-Bolic pre is the same thing I'm doing!

FWIW with any white residue with the UG, if I ever see any, I'll take a little bit of coconut oil and rub that over the area. Any residue seems to 'absorb' with the coconut oil.
 
sns8778 said:
@SBH have you used Ursa-Gel before? I was thinking you had, but wanted to be sure.

If you have, can you let everyone know what your results have been on it previously?
Click to expand...
Yeah I ran it the first time along with some dermacrine. It's like a more moderate version of UR Spray. Good way to get leaner. I did this this time to see how the Ursa-bolic worked with it. Should be even better.
 
SBH said:
Yeah I ran it the first time along with some dermacrine. It's like a more moderate version of UR Spray. Good way to get leaner. I did this this time to see how the Ursa-bolic worked with it. Should be even better.
Click to expand...

I was pretty sure you had ran it before, but wanted to make sure I understood correctly.

I look forward to hearing you feedback.
 
I didn't mention that I'm also taking oral resveratrol. Both ursolic acid and resveratrol are SERMs. I tend to do a pct type thing between cycles even though I'm on trt.

I think this does slow deloading and makes me more lean. Besides that I like how I feel on this. Ursolic acid tends to enhance the effect of nitric oxide supplements for a better pump and increases vascularity.

Haven't deloaded at all yet but this is sort of a cut so..
Anyway here's yesterday evening's workout:

Snap fitness delts and back
Matrix Shoulder press:
85 X 10
95 X 8
105 X 6
Leaning lat raises:
25 X 10 L&R
25 X 10
Shoulder external rotation: set on 10
15 X 10 R&L
15 X 10
Facepulls: ste on 11
70 X 10
70 X 10
Cable rows:
125 X 10
135 X 8
145 X 6
Supersets with:
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Reverse grip rows:
120 X 10
125 X 8
130 X 6
55 minutes
 
I had to train today instead of Saturday because of having to take care of somethings yesterday.

I'm not crazy about the idea of cutting but weight loss is going to happen on this so I'm going to add in some ab stuff.

I didn't even do the Torso rotation but that and Crunches are coming.

5 X 5 on the chest press was pretty good. I'm going to try to keep bumping them up.
Losing weight and increasing strength in something would be great.

Nautilus chest, tris and biceps:
Cybex plate loaded chest press:
135 X 10
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Cable Ezbar curls;
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation:
60 X G20 L&R
60 X
55 minutes
 
I trained legs yesterday evening after work.
It's pretty cool that I haven't deloaded any since ending the cycle. I didn't get to bump the weights up like usual on that cycle but this is still cool.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
120*X 10 G10
125 X 10
Prone leg curls: set on 3,4
80 X 10 G10
80 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 35
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
52 minutes
 
SBH said:
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Click to expand...
You need to max out on shoulder hangs and see how long you can go! :ROFLMAO:
 
LeanEngineer said:
You need to max out on shoulder hangs and see how long you can go! :ROFLMAO:
Click to expand...
I started with taking off 30 lbs. Right now I'm at taking off 20 lbs. When I get to full body weight I'll start increasing hang times. I already actually do them 80 seconds sometimes.
 
SBH said:
I started with taking off 30 lbs. Right now I'm at taking off 20 lbs. When I get to full body weight I'll start increasing hang times. I already actually do them 80 seconds sometimes.
Click to expand...
That's pretty good! you're going to have to go to a fitness expo and do one of those hang from the bar challenges! ;)
 
I did do my workout Wednesday. Kinda pressed for time right now but I will be adding an Iconic formulations beta release into the mix. Should work well with this.
For now here is Wednesdays workout:

Snap fitness delts and back
Matrix Shoulder press:
85 X 10
95 X 8
105 X 6
Leaning lat raises:
25 X 10 L&R
25 X 10
Shoulder external rotation: set on 10
15 X 10 R&L
15 X 10
Facepulls: ste on 11
75 X 10
75 X 10
Cable rows:
125 X 10
135 X 8
145 X 6
Supersets with:
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Reverse grip rows:
120 X 10
125 X 8
130 X 6
1 hour
 
SBH said:
I will be adding an Iconic formulations beta release into the mix. Should work well with this.
Click to expand...
That sounds interesting! What's the Beta Release?
 
LeanEngineer said:
That sounds interesting! What's the Beta Release?
Click to expand...
The beta release is called NAD+ FUSION GEL. Here's a link:
iconicformulations.com

NAD+ Fusion Gel (beta release)

beta release - does not come with retail labels
iconicformulations.com iconicformulations.com

I will be putting a half dose(one pump) on my right shoulder for the td curcumin. The NADH will be synergistic with the ursolic acid. The reason I think this is one of the mechanisms of ursolic acid is it prevents NADH from oxidizing.

Adding td resveratrol to my oral won't hurt anything either. This will be a nice addition to what I'm doing.
 
I did this workout yesterday. Still maintaining pretty good. Trying to keep taking the 5 X 5 up on the chest press. It got a little tough on this one I'm still going to try for all 5 at 205 next week.

I'm going to try to eventually do all the shoulder hangs with complete body weight. Then try to get longer on the times. They're not really Supersets. I just do them in between chest press sets. Started it to help my shoulder now I want to play around with them.

It got a little long and I skipped the Torso rotations again. I can't do them on a different day cuz the machine is at Nautilus.

Nautilus chest, tris and biceps:
Cybex plate loaded chest press:
135 X 9 haha funky shoulder!
185 X 5
195 X 5
205 X 5
205 X 5
205 X 5
Supersets with
Shoulder hang 80 seconds -26.5 lbs
Shoulder hang 80 seconds -20 lbs
Shoulder hang 80 seconds -13.5 lbs
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Dumbbell Alternating curls;
30s X 10 Each arm
30s X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation:
70 X G20 L&R
70 X
 
I missed my leg day Monday because I forgot to take my gym bag to work with me. I just did it this evening instead.
This will work because I need that curcumin before delt day anyway. Would be even better if it got here before my chest, bis and tris workout.

Weights are staying the same. Didn't really get to bump up that much on my last cycle but this is still good.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
125 X 10 G10
125 X 10
Prone leg curls: set on 3,4
80*X 10 G10
80 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
Supersets with
Shoulder hang 80 seconds -20lbs
Shoulder hang 80 seconds -15lbs
Shoulder hang 80 seconds -10lbs
58 minutes
 
Last edited:
I did my favorite workout yesterday but was kinda playing beat the clock to get the Torso rotations in.
The gym closes at 5:00 on Saturday and I got started at 4:06. They were shutting the lights off as I left. :p

Dropped the 5 X 5 on the chest press and just did a pyramid. It's not like I'm training on the flat. It was kinda cool working on a big bench that way but it doesn't really matter now. Good workout tho.

Nautilus chest, tris and biceps:
Cybex plate loaded chest press:
135 X 10
185 X 8
225 X 5
Supersets with
Shoulder hang 80 seconds -20 lbs
Shoulder hang 80 seconds -13.5lbs
Shoulder hang 80 seconds -7 lbs
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Ezbar cable curls:
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation:
70 X 20 G20 L&R
70 X 20
54 minutes
 
It was cool getting to do my workout earlier because of veterans day.
Having leg day on Monday is good also.(nobody is on the equipment on International bench day :p)

I haven't deloaded at all during this and added 2.5 lbs to the leg curls today. If I can creep the weigh up as I go, that would be awesome. I'm only on trt and it's not high dosed.

It was tough at first using the same weight that I was lifting at the end of a cycle but now I'm thinking about taking it up a bit.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
125 X 10 G10
125 X 10
Prone leg curls: set on 3,4
82.5 X 10 G10
82.5 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
Supersets with
Shoulder hang 80 seconds -20lbs
Shoulder hang 80 seconds -15lbs
Shoulder hang 80 seconds -10lbs
52 minutes
 
SBH said:
Having leg day on Monday is good also.(nobody is on the equipment on International bench day :p)
Click to expand...
Smart move. IDK why so many people do chest on Mondays. Kind of funny.
 
My NAD+ Fusion was out for delivery when I went to work Wednesday so I did this workout on Thursday.

One pump of the NF on my shoulder helps a lot with the pain. It's also works synergistically with the ursolic acid as I mentioned earlier. Ursolic acid prevents NADH from being oxidized. This has a lot to do with the atp you get with ursolic acid.

My BW is down to 170. It will probably go down a bit more on this. My thing is more longevity now anyway. I will still play with a more or less natty gainer after this.

Snap fitness delts and back
Matrix Shoulder press:
85 X 10
95 X 8
105 X 6
Leaning lat raises:
25 X 10,10 L&R
25 X 10,10
Shoulder external rotation: set on 10
15 X 10,10 R&L
15 X 10,10
Facepulls: set on 11
75 X 10
75 X 10
Cable rows:
125 X 10
135 X 8
145 X 6
Alternated with:
Shoulder hang 80 seconds -20 lbs
Shoulder hang 80 seconds -15 lbs
Shoulder hang 80 seconds -10 lbs
Reverse grip rows:
120 X 10
125 X 8
130 X 6
50 some minutes idk exactly. Ppl were on my equipment too much.
 
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Ursolic acid works by increasing your body's natural GLP-1. More on this later but here's an article:
pubmed.ncbi.nlm.nih.gov

Ursolic acid activates the TGR5 receptor to enhance GLP-1 secretion in type 1-like diabetic rats - PubMed

Endogenous Takeda G-protein-coupled receptor 5 (TGR5), G-protein-coupled bile acid receptor 1 (GPBAR1), regulates glucose metabolism. In animals, TGR5 activation by a chemical agonist may increase incretin secretion and reduce the blood sugar level. Recently, betulinic acid has been suggested to...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
 
SBH said:
Ursolic acid works by increasing your body's natural GLP-1. More on this later but here's an article:
pubmed.ncbi.nlm.nih.gov

Ursolic acid activates the TGR5 receptor to enhance GLP-1 secretion in type 1-like diabetic rats - PubMed

Endogenous Takeda G-protein-coupled receptor 5 (TGR5), G-protein-coupled bile acid receptor 1 (GPBAR1), regulates glucose metabolism. In animals, TGR5 activation by a chemical agonist may increase incretin secretion and reduce the blood sugar level. Recently, betulinic acid has been suggested to...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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you think there would be any benefit in stacking things like l carnatine with ursa?
 
johnny412 said:
you think there would be any benefit in stacking things like l carnatine with ursa?
Click to expand...
I'm glad you mentioned that. Carnitine usually helps fat burning whatever you're doing. I always took some with water before fasted cardio. I'll probably put it in before work days now.
 
SBH said:
I'm glad you mentioned that. Carnitine usually helps fat burning whatever you're doing. I always took some with water before fasted cardio. I'll probably put it in before work days now.
Click to expand...
i have taken powdered carnatine before but im wondering if transdermal would be more effective?
 
johnny412 said:
i have taken powdered carnatine before but im wondering if transdermal would be more effective?
Click to expand...
At least for me, physical endurance boost was noticeable pretty much right away when using 2/3mL of the L-Carn gel per day. My first days using it were for some all day softball stuff, legs didn't die out later in the day like they usually do.

Pretty sure there were some other similar experiences in the release thread >> https://anabolicminds.com/community...itine-plcar-available-now.337222/post-6805306
 
johnny412 said:
i have taken powdered carnatine before but im wondering if transdermal would be more effective?
Click to expand...
I haven't tryed the transdermal or subq kind yet so idk. If you try it soon post something on here please. I'm probably going to pick up an oral version locally.
 
There were too many ppl clustered around my favorite chest press so I just did light pause reps on the flat on friday.

It's crazy I only weighted 168 that morning.
I haven't been this light in awhile. Guess aging really does make it harder to hold mass. The job I have burns a lot of kcals tho and I'm all most natty. Focusing on longevity is my thing now so I'll have to get used to it.

I'm doing the shoulder hangs with full body weight now so that was cool.

Nautilus chest, tris and biceps:
Flat pause bench:
115 X 5
125 X 5
135 X 5
Cybex plate loaded chest press:
135 X
185 X
225 X
Supersets with
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Dumbbell Alternating curls;
30s X 10 per arm
30s X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation: seat on 2
70 X 20,20 G20 L&R
70 X 20,20
About an hour.
 
SBH said:
Haha I'm working on a mobile janitor unit. We go all over the place and clean buildings. I did this stuff as a kid now in my second childhood. :p
Click to expand...
Nice! That's a workout for sure!
 
I did leg day yesterday evening since I didn't make it to the gym Monday.
I'm still struggling with the insomnia a bit so that don't help anything.

My wife has been wanting to try semaglutide but I talked her into trying the Ursa-bolic instead. Me getting this lean didn't hurt anything.

Still not deloading but it was kinda tough. We'll see.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
125 X 10 G10
125 X 10
Prone leg curls: set on 3,4
82.5 X 10 G10
82.5 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
Supersets with
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Shoulder hang 80 seconds
55 minutes It was kinda wild having to wait on the hip abduction :p did them last
 
SBH said:
I did leg day yesterday evening since I didn't make it to the gym Monday.
I'm still struggling with the insomnia a bit so that don't help anything.

My wife has been wanting to try semaglutide but I talked her into trying the Ursa-bolic instead. Me getting this lean didn't hurt anything.

Still not deloading but it was kinda tough. We'll see.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
125 X 10 G10
125 X 10
Prone leg curls: set on 3,4
82.5 X 10 G10
82.5 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
Supersets with
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Shoulder hang 80 seconds
55 minutes It was kinda wild having to wait on the hip abduction :p did them last
Click to expand...

I hope and think that she will like Ursa-Bolic.

We have a GLP supplement that will be coming out in the next couple weeks, Lean GLP.
 
sns8778 said:
I hope and think that she will like Ursa-Bolic.

We have a GLP supplement that will be coming out in the next couple weeks, Lean GLP.
Click to expand...
Good to know!
 
Got my favorite workout in today. It's pretty cool getting good pumps while basically being natural(only on trt).

Strength is doing OK. I did go a little lighter on the last set of chest press but will probably try to inch it up.

My wife started the the ursa-bolic today. She's going keto to drop a few. Should be interesting.

After I finish this the plan is a dermacrine/turkesterone experiment. Hopefully I can add some lean mass. Not trying to hit the gear much. I think staying close to natty is a good idea in my older years.

Did this one way before closing time today:

Nautilus chest, tris and biceps:
Flat pause bench:
115 X
125 X
135 X
Cybex plate loaded chest press:
135 X 10
185 X 8
205 X 6 Deloaded a little
Supersets with
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Shoulder hang 80 seconds
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Dumbbell Alternating curls;
30s X 10 per arm
30s X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation: seat on 2
70 X 20,20 G20 L&R
70 X 20,20
58 minutes
 
SBH said:
My wife started the the ursa-bolic today. She's going keto to drop a few. Should be interesting.
Click to expand...
Nice! Interested to hear how she likes it from a female perspective!
 
I did delts & back today because my regular schedule got flipped around. I'm not going to train Wednesday because of Thanksgiving being the next day so I guess I am skipping leg day this week :p

I upped my calories a little because I really don't wanna get too light. It's not like huge gainer then super shredder in the days of old but I'm pretty lean.

Snap fitness delts and back
Matrix Shoulder press:
85 X 10
95 X 8
105 X 6
Leaning lat raises:
20 X 10,10 L&R
20 X 10,10
Shoulder external rotation: set on 10
15 X 10,10 R&L
15 X 10,10
Facepulls: ste on 11
75 X 10
75 X 10
Cable rows:
125 X 10
135 X 8
145 X 6
Alternated with:
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Reverse grip rows:
120 X 10
125 X 8
130 X 6
1 hour
 
I got a call from my boss that I was off today so leg day was on. Guess I'll just stick with delts & back being on Monday.

Forgot my phone so I had to do the workout from memory but I nailed it.
No deloading so that was cool. I think the ppl griping about the ursa-bolic on another thread don't even know what it's for. Basically not deloading while cutting and increasing the fat burning. Nice energy while lifting and working also.

Snap fitness leg day:
Matrix leg press:
235 X 10
275 X 8
305 X 6
Feet at top:
275 X 8
Leg ext: set on 3,3
125 X 10 G10
125 X 10
Prone leg curls: set on 3,4
82.5 X 10 G10
82.5 X 10
Hip abduction:
85 X 10 G10
85 X 10
Hip adduction:
85 X 10
85 X 10.
Seated calf raises:
Toes in 125 X 25 G25
Toes out 125 X 25
Toes mid 125 X 25
Supersets with
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Shoulder hang 90 seconds
I don't know the time but bumped along pretty good. It was completely out of order because of ppl on the machines.
 
SBH said:
I got a call from my boss that I was off today
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Such a good high when you get notified of a day off. Like getting a snow day when you were a kid in school :)
 
I took my calories up a bit. Right now I'm pretty lean(abs showing) and I don't wanna get lighter.

My next will be some kinda lean gainer. I wanna gain a bit but stay lean. I like to do this and try to push up the weight. Not doing bad for an old dude. :p

Kept weights the same on this one. I'm going to put the pause bench back in. That's why I kept them in my workout outline.

Nautilus chest, tris and biceps:
Flat pause bench:
115 X
125 X
135 X
Cybex plate loaded chest press:
135 X 10
185 X 8
205 X 6
Supersets with
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Cybex flies:
65 X 10
Tricep press:
90 X 10
90 X 10
Cybex tricep extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Ez bar cable curls:
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
Cybex Torso rotation: seat on 2
70 X 20,20 G20 L&R
70 X 20,20
1 hour
 
SBH said:
I took my calories up a bit. Right now I'm pretty lean(abs showing) and I don't wanna get lighter.
Click to expand...
Same. I'm upping my calories til end of the year. Then going to pull them back down to more maintenance level at the start of 2025.
 
I deloaded the delt stuff because of my right shoulder bothering me. I will probably have a chiropractor look at it first just because I hate the idea of it needing surgery. That might be what I have to do tho.

No deload on the back stuff tho. That was cool. Couldn't find that cool Underhand row attachment so I just used a bar.

Snap fitness delts and back
Matrix Shoulder press:
70X 10
80 X 8
90 X 6
Leaning lat raises:
20 X 10,10 L&R
20 X 10,10
Shoulder external rotation: set on 10
10 X 10,10 R&L
10 X 10,10
Facepulls: ste on 11
70 X 10
70 X 10
Cable rows:
125 X 10
135 X 8
145 X 6
Alternated with:
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Shoulder hang 90 seconds
Reverse grip rows:
120 X 10
125 X 8
130 X 6
Over an hour but don't know exactly
 
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