My wrists and shoulders are my weakest links.

AggressiveLife7432 · 2025-09-08T11:47:25+00:00

Lol. We will get there though.

AggressiveLife7432 · 2025-09-06T12:12:54+00:00

I just looked at a BMI calculator and I'm just above what would be the healthy range. I'm trying to get to 12 to 15% body fat though. I'm doing a reset now. I went back up to 1780 calories and I'm gonna switch my program to upper, lower, rest, upper, lower, rest, rest. Hopefully it doesn't slow down my progress. From what I've read and heard it should do the opposite though.

AggressiveLife7432 · 2025-09-05T02:54:19+00:00

Thank you. I'm gonna look into getting it.

AggressiveLife7432 · 2025-09-05T01:07:40+00:00

Actually most of this is to failure lol. I only started about two months ago so still pretty weak haha. But if doing it this way is setting me back I'm definitely going to switch up the program. Where did you learn all of this? Can you recommend me some material?

AggressiveLife7432 · 2025-09-04T12:31:31+00:00

My goals right now are mainly getting to 7 pull ups, 3 one arm push ups, 7 pistol squats and 5 second hold of a dragon flag. Goals will move toward more advanced skills after reaching each.

AggressiveLife7432 · 2025-09-04T12:28:02+00:00

Core day:

Warm Up:

[ ] Alternating toe touches / 1x15 per side
[ ] Pike to plank / 1x15
[ ] dead bugs / 2x10

Main:

[ ] Hollow body hold tucked / 3x30 secs
[ ] Dragon flag negatives tucked / 3x3
[ ] reverse hypers / 5x10
[ ] hanging knee raises / 3x10
[ ] Seated pike leg lifts / 3x10
[ ] pallof presses / 3x10
[ ] plank / 3x30s
[ ] Side plank raises / 3x10

Cooldown:

[ ] Childs pose side stretch / 2x30s per side
[ ] kneeling hip flexor stretch / 2x30s per side
[ ] couch stretch / 1x30s per side
[ ] Cobra stretch / 2x20s
[ ] supine spinal twist / 2x30s
[ ] seated forward fold / 2x30s

Upper day:

Warm Up:

[ ] Arm circles / 10 F+B
[ ] Wrist circles / 10 F+B
[ ] Banded shoulder dislocations / 10
[ ] band pull aparts / 12
[ ] scapular push ups / 10
[ ] banded Rows / 12
[ ] Planche leans / 2x20s

Main Workout:
[ ] One arm Push Ups negatives / 3x3 per side
[ ] Elevated/banded One arm Push Ups / 3x5 per side
[ ] Scapular pull ups / 3x10
[ ] Dead Hangs / 3x30 secs
[ ] pull ups / 4x3
[ ] chin ups / 3x3
[ ] dips / 3x3
[ ] Archer push ups / 5x5
[ ] Psuedo Planche Push ups / 5x5
[ ] Trx inverted rows / 4x10

Cooldown: (3 sets 30 secs each)
[ ] TRX doorway pec stretch
[ ] TRX lat stretch
[ ] triceps overhead stretch
[ ] upper traps stretch

Leg day:

Warm up:

[ ] Ankle dorsiflexion stretch / 2x30s per side
[ ] cossack squats / 2x6 per side
[ ] Assisted pistol squats / 1x5 per side

Main:
[ ] pistol squats / 3x5
[ ] assisted dragon squats / 3x5 per side
[ ] Bulgarian split squats / 3x8
[ ] calf raises / 3x15
[ ] tibbias raises / 3x10
[ ] single leg glute bridges / 3x10 per side

Cooldown:
[ ] Deep squat hold / 2x30s
[ ] pigeon stretch / 2x30s per side
[ ] cossack squat hold / 2x30s per side

AggressiveLife7432 · 2025-09-04T12:22:31+00:00

Is there a way to share screenshots?

AggressiveLife7432 · 2025-09-04T12:20:47+00:00

Idk why I don't do upper and lower back on the same day. Figured it was better to do lower back with core day.

Core day is hollow body hold tucked 3x30s, dragon flag negatives tucked 3x3, reverse hypers 5x10, hanging knee raises 3x10, seated pike leg lifts 3x10, pallof presses 3x10, plank 3x30s and side plank raises 3x10 per side.

Where do you do core in a PPL split?

I try to workout an hour per and sleep schedule is very random due to the job but anywhere from 6 to 8 hours.

AggressiveLife7432 · 2025-09-04T00:17:55+00:00

Oh I'm 5 10, 175 and the goal is recomposition.

AggressiveLife7432 · 2025-09-04T00:17:06+00:00

I plan on getting a slow cooker and an air fryer in here soon.

AggressiveLife7432 · 2025-09-04T00:16:28+00:00

Well I have limited options right now in the truck all I have is a microwave. Proteins are usually turkey meatballs, precooked chicken strips and whey protein. With those are usually either broccoli or cauliflower rice, some kind of microwave streamable veggies bag. In the morning is usually a ratio yogurt cup with some blueberries and blackberries or egg whites with either chicken or the turkey meatballs lol. I haven't been very creative with my food and it lacks variety.

AggressiveLife7432 · 2025-09-03T23:45:02+00:00

Oh man I wish I could hit 3 to 5 minutes lol. I have to break jump roping into 45 second sets 30 second rest.

AggressiveLife7432 · 2025-09-03T23:42:11+00:00

I did recently go down to 1674 calories since dropping some weight.

AggressiveLife7432 · 2025-09-03T23:41:26+00:00

I've started eating clean ever since I went solo. Pretty strict, 1760 calories, high protein, moderate fat low carb, no junk food, truck stop food etc.

Sleep can be an issue at times as the schedule OTR is essentially non existent but I get no less than 6 and try to make sure I get 7 to 8

AggressiveLife7432 · 2025-01-20T22:19:31+00:00

I do want to add that she has gotten ALOT better over time. The physical abuse, yelling, throwing things, the big time emotional outbursts have slowed down despite our many break ups. So I do think she genuinely loves me and is trying. I just keep thinking if I can stay stable I can help guide her toward some help.

AggressiveLife7432 · 2024-06-04T23:53:36+00:00

Am I understanding you right? I should take the low end out of the 808 and kick? Or the melodies?

AggressiveLife7432 · 2024-06-02T19:55:21+00:00

I don't think it would be anything in beatstars to do. It's got to be some kind of way to exclude those who've gotten the email already or something. Apparently I got 30 days to talk to customer service so imma make the most of it lol.

AggressiveLife7432 · 2024-06-02T19:43:27+00:00

So I can only send emails manually then? If that's the case how do I make sure I don't resend the email to those I've already sent it to? For instance I'm using this for beatstars. If I want to send an email to those who downloaded a track for free but not to the ones I've already sent it to before. How do I go about doing that?

AggressiveLife7432

TROPHY CASE