Forunate enough to have a bar/ bench at home. Currently doing GZCLP:
Post Your Weekly Workout Routine
- Thread starter third_eldest
- Start date
kinjutsu
Pelican
Jeremy's programs aren't very good.
Losing fat had nothing to do with his programs, it had alot more to do with food you did and didn't eat.
TRT has a profound effect on your body during it. You didn't say anything about going on to PCT which is probably why you didnt look after good after you stopped. Any gains you got while you were on TRT will go away once you're off TRT. And depending how much you were on it may take back some of the growth from before because your natural test levels will take a bit of time to bounce back on their own (If you didn't abuse any other steroids)
Jeremy has dozens and dozens of testimonials, including my own, so I’m not sure how you can say his programs “aren’t very good.” People get great results on them, so they seem pretty solid to me.
At the moment...
Monday Chest/tri’s
Tuesday back/bi’s
Wednesday rest or cardio/activity
Thursday legs/shoulders
Friday rest or cardio/activity
Saturday full body workout
Sunday rest
All workouts start with stretching then pull ups/dips/push ups to warm up and end with abs then another round of pull ups/dips/push ups
I normally do 12-15 sets for the larger body parts and 6-9 for the smaller ones. Usually start with a power exercise for each body part then some accessories and maybe another power lift but not full out heavy. On my full body day I hit each body part with at least one exercise and give extra emphasis to anything I think needs . I don’t rest much between sets my workouts are never longer than 45 minutes, usually much shorter actually. I’m not there to socialize and take pictures I have people to do and to see, get it done and get out.
I like my current routine as it’s flexible and hits it hard but not overly taxing on your body. I used to do one body part a day then an arms day but I felt like I needed to hit parts more than once a week. I’ve also done a chest/shoulders/tris twice a week and legs/back/bis twice a week routine and that one is okay. My best results actually came from doing a 3 day a week full body routine where you pretty much only did power lifts, man that one was rough. Got great results from it but it is not sustainable at all it destroyed my body and I’ve never had a workout related injury in my life it just would wear you out and tear you apart. I plan on being in shape as long as I can, until I’m an old man that just can’t anymore, that routine was definitely not conduscive to that!
Monday Chest/tri’s
Tuesday back/bi’s
Wednesday rest or cardio/activity
Thursday legs/shoulders
Friday rest or cardio/activity
Saturday full body workout
Sunday rest
All workouts start with stretching then pull ups/dips/push ups to warm up and end with abs then another round of pull ups/dips/push ups
I normally do 12-15 sets for the larger body parts and 6-9 for the smaller ones. Usually start with a power exercise for each body part then some accessories and maybe another power lift but not full out heavy. On my full body day I hit each body part with at least one exercise and give extra emphasis to anything I think needs . I don’t rest much between sets my workouts are never longer than 45 minutes, usually much shorter actually. I’m not there to socialize and take pictures I have people to do and to see, get it done and get out.
I like my current routine as it’s flexible and hits it hard but not overly taxing on your body. I used to do one body part a day then an arms day but I felt like I needed to hit parts more than once a week. I’ve also done a chest/shoulders/tris twice a week and legs/back/bis twice a week routine and that one is okay. My best results actually came from doing a 3 day a week full body routine where you pretty much only did power lifts, man that one was rough. Got great results from it but it is not sustainable at all it destroyed my body and I’ve never had a workout related injury in my life it just would wear you out and tear you apart. I plan on being in shape as long as I can, until I’m an old man that just can’t anymore, that routine was definitely not conduscive to that!
I got back in shape recently:
Spring: Cleaned up my diet. No more alcohol.
Summer: Jump rope, Surfing, Golf, Jogging, Pullups, Pushups
August: Same plus Kettlebell
September: Joined a gym. 3 days per week circuit training (every machine for each muscle group once set)
October: Transitioned to Bro split. 3-4 days per week.
November: Transitioned to Scientific Split
December: Took a break around Xmas
January: Got a cold and took a month off because of tennis elbow.
February: Getting back into my scientific split as follows:
Science Split
Monday: Legs & Back + Core
Tuesday: Chest & Shoulders + Core
Wednesday: Arms
Thursday: Repeat
Friday: Repeat
Saturday: Repeat
Sunday: Rest
This is called a science split because it gives you 72 hours between workouts. That's supposedly the optimal time for 100% muscle recovery. Therefore you maximize muscle growth.
The downside is needing to hit the gym 6 days a week. It's only sustainable for 2 months at a time. Maybe more if you have everything else in your life on autopilot.
Another downside is the dependence you build on a gym. They have funny hours around holidays. It also makes it hard to take vacations.
My hardest day is Monday. I do back and legs together since squats and deadlifts are both. I like getting it out of the way early in the week. Repeating it Thursday is tough but it comes after my easiest day, arms which has no core component.
I'm doing core 4 days a week. Two on and two off. With a break in between. Wednesday is a good midweek break. I like knowing my workout on Wednesday is less than an hour. I can do it at home if I have to. I repeat arms on Saturday which is also nice since I can do it at home if I feel like sequestering for a weekend.
If you have to pick one exercise I'd recommend kettlebell swings. It works out the whole body. You get some dynamic stretching too. Easier to travel with a kettlebell too if you throw it in a car or under a bus.
My favorite day is chest and shoulders. Probably because my elbow bothers me. The exercises I do this day are the least irritating.
Anyone struggle with tennis/golf elbow? I've been icing it several times a day. I took a month off which helped maybe 50%.
Honestly, I think the problem isn't from golf but rather from holding my phone up to my face. I've got to stop that habit.
Arms Legs Day 2 hours
-alternate as supersets
Hanging Leg Raises (25 x 4)
Bent Over Row (60lbs x 4)
-alternate as supersets
Ab Coaster (3 positions x 4)
Deadlift (120 pounds x 4)
-alternate as supersets
Inclined sit-ups x4
Smith machine squats (110 x 4)
-alternate as supersets
Lower back raises x4
Lat pulldowns (137.5 x4)
Quad/Hamstring machine
100lbs+ x4 (alternate same machine)
Leg Ab/adductor
Max weight x 4 (alternate same machine)
-alternate
Seated Calve raises
110lbs x4
Seated Lat pullbacks (200lbs x4)
Chest Shoulders Day 1-1.5 hours
-alternate as supersets
Hanging Leg Raises (25 x 4)
Overhead Press (50lbs x 4)
-alternate as supersets
Lower back raises x4
Bench press machine (160lbs x4)
-alternate as supersets
Ab Coaster (3 positions x 4)
shoulder shrugs (70lbs + frame x4)
-alternate as supersets
Inclined sit-ups x4
Incline press (40lbs dumbells x4)
-alternate as supersets
pullups (5-7 x4)
shoulder shrugs repeat
-alternate as supersets
arnold press (25 dumbells x4)
punching bag (serratus boxers muscle)
Arms Day 1hr
-supersets
40-50 dumbbell bicep curl x4
tricep cable pulldowns (66lbs x4)
-supersets
35lb dumbell standing side wrist curls x4
20lbs dumbbell forearm raises x4 (toughest on elbow!)
-supersets
50lbs dumbbell tricep laying skull crushers x4
20lbs dumbell seated bicep curls x4
-supersets
tricep dips x4
25lbs. dumbbell hammer curls x4
Most sets are 8 reps. I started my circuit training around 12 reps. Noticed some joint pain when going over half my body weight.
Started using ace bandage wraps on my forearms and wrists. and an elbow brace. I'm really bad about stretching.
Cardio
2 miles r/t x2 per week
I cut my running way down to maintain a caloric surplus and put on muscle. The golf course is about a mile away. So jog there twice a week or so to hit a bucket.
Morning Routine
15 pushups
Jumprope for a few minutes to get heart rate up.
Surf
This counts as cardio I suppose. About an hour in the morning. Varies depending on waves. Now isn't surf season in Mexico
Spring: Cleaned up my diet. No more alcohol.
Summer: Jump rope, Surfing, Golf, Jogging, Pullups, Pushups
August: Same plus Kettlebell
September: Joined a gym. 3 days per week circuit training (every machine for each muscle group once set)
October: Transitioned to Bro split. 3-4 days per week.
November: Transitioned to Scientific Split
December: Took a break around Xmas
January: Got a cold and took a month off because of tennis elbow.
February: Getting back into my scientific split as follows:
Science Split
Monday: Legs & Back + Core
Tuesday: Chest & Shoulders + Core
Wednesday: Arms
Thursday: Repeat
Friday: Repeat
Saturday: Repeat
Sunday: Rest
This is called a science split because it gives you 72 hours between workouts. That's supposedly the optimal time for 100% muscle recovery. Therefore you maximize muscle growth.
The downside is needing to hit the gym 6 days a week. It's only sustainable for 2 months at a time. Maybe more if you have everything else in your life on autopilot.
Another downside is the dependence you build on a gym. They have funny hours around holidays. It also makes it hard to take vacations.
My hardest day is Monday. I do back and legs together since squats and deadlifts are both. I like getting it out of the way early in the week. Repeating it Thursday is tough but it comes after my easiest day, arms which has no core component.
I'm doing core 4 days a week. Two on and two off. With a break in between. Wednesday is a good midweek break. I like knowing my workout on Wednesday is less than an hour. I can do it at home if I have to. I repeat arms on Saturday which is also nice since I can do it at home if I feel like sequestering for a weekend.
If you have to pick one exercise I'd recommend kettlebell swings. It works out the whole body. You get some dynamic stretching too. Easier to travel with a kettlebell too if you throw it in a car or under a bus.
My favorite day is chest and shoulders. Probably because my elbow bothers me. The exercises I do this day are the least irritating.
Anyone struggle with tennis/golf elbow? I've been icing it several times a day. I took a month off which helped maybe 50%.
Honestly, I think the problem isn't from golf but rather from holding my phone up to my face. I've got to stop that habit.
Arms Legs Day 2 hours
-alternate as supersets
Hanging Leg Raises (25 x 4)
Bent Over Row (60lbs x 4)
-alternate as supersets
Ab Coaster (3 positions x 4)
Deadlift (120 pounds x 4)
-alternate as supersets
Inclined sit-ups x4
Smith machine squats (110 x 4)
-alternate as supersets
Lower back raises x4
Lat pulldowns (137.5 x4)
Quad/Hamstring machine
100lbs+ x4 (alternate same machine)
Leg Ab/adductor
Max weight x 4 (alternate same machine)
-alternate
Seated Calve raises
110lbs x4
Seated Lat pullbacks (200lbs x4)
Chest Shoulders Day 1-1.5 hours
-alternate as supersets
Hanging Leg Raises (25 x 4)
Overhead Press (50lbs x 4)
-alternate as supersets
Lower back raises x4
Bench press machine (160lbs x4)
-alternate as supersets
Ab Coaster (3 positions x 4)
shoulder shrugs (70lbs + frame x4)
-alternate as supersets
Inclined sit-ups x4
Incline press (40lbs dumbells x4)
-alternate as supersets
pullups (5-7 x4)
shoulder shrugs repeat
-alternate as supersets
arnold press (25 dumbells x4)
punching bag (serratus boxers muscle)
Arms Day 1hr
-supersets
40-50 dumbbell bicep curl x4
tricep cable pulldowns (66lbs x4)
-supersets
35lb dumbell standing side wrist curls x4
20lbs dumbbell forearm raises x4 (toughest on elbow!)
-supersets
50lbs dumbbell tricep laying skull crushers x4
20lbs dumbell seated bicep curls x4
-supersets
tricep dips x4
25lbs. dumbbell hammer curls x4
Most sets are 8 reps. I started my circuit training around 12 reps. Noticed some joint pain when going over half my body weight.
Started using ace bandage wraps on my forearms and wrists. and an elbow brace. I'm really bad about stretching.
Cardio
2 miles r/t x2 per week
I cut my running way down to maintain a caloric surplus and put on muscle. The golf course is about a mile away. So jog there twice a week or so to hit a bucket.
Morning Routine
15 pushups
Jumprope for a few minutes to get heart rate up.
Surf
This counts as cardio I suppose. About an hour in the morning. Varies depending on waves. Now isn't surf season in Mexico
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Still in lockdown, no gym for months. Home workouts just don't have that energy. I used to do a PPL that I quite liked and had a nice gym that let me play with it - a functional training room, some niche machines that I wouldn't build a routine around but were nice to mix it up. Adjustable dumbbells at home just aren't the same. I'm trying to do more muscular endurance type things, or very high volume. Admittedly part of it is focus - being at home just doesn't make it real, like the gym did, and it's on me to get over that. But, it is just materially limiting. My body was in all humility pretty good - not the most ripped guy in the gym but nice athletic definition and strong, I was honest in not just training glory muscles but really building strength over time. I felt my own power.
Even optimistically, I don't see gyms opening for another few months, and who knows even then. I need to figure out something.
Even optimistically, I don't see gyms opening for another few months, and who knows even then. I need to figure out something.
My workout is primarily to prepare me for a 70.3 triathlon (half-Ironman), but I also lift weights for strength, posture, weight loss, and testosterone production. I lift weights BEFORE I do my cardio workout, so that my body will already be under stress when I start the cardio, which I figure will help make the demands of the triathlon easier:
Monday- Shoulder day: Standing military press (barbell), front raise (Universal machine), lateral raise (machine), sitting dumbell overhead press (free weight with back support); 20 minutes stairmaster, one hour on the treadmill at moderate pace
Tuesday- Upper back day: Pull downs (machine), upper back/reverse flies (machine), rows (hammer machine); 1 hour swimming followed immediately by one hour cycling
Wednesday- Chest day: Bench press (barbell), chest flies (fly machine), incline bench press (barbell), pushups; 20 minutes stationary bike followed by 45 minutes on the treadmill at moderately intense or higher pace for a brick and threshold training
Thursday- Lower back and biceps: Deadlifts (barbell), lower back extension (machine), bicep curls (machine; because of ligament damage to my left arm I have intense pain doing curls with free weights), and forearm curls (machine). 1 hour swim and 1 hour cycling
Friday- Triceps and traps: pull/push downs (Universal machine), sitting shoulder shrugs (hammer machine), behind-the-head dumbell raise (free weight with sitting back support), standing shoulder shrugs (hammer machine); 2 hours on the treadmill at slow pace
Saturday- 1 hour swim in my triathlon wetsuit (to be prepared for wearing it for a race in cold water), followed by a three hour bike ride. Sometimes I split up this workout over Saturday and Sunday, but I prefer doing both on the same day so I can have a full rest day whenever possible.
M-W-F I do abdominal workout between my weight exercises (ab roller, crunches, bicycle kick situps, and planking) and T-Th I do weighted side bends (barbell) between weight exercises to work my obliques.
When I run on the treadmill I always put a 3% incline. I have found, by experience, that this adequately compensates for the assistance that the moving belt gives to your running to prepare me for running outside on the pavement on race day.
Monday- Shoulder day: Standing military press (barbell), front raise (Universal machine), lateral raise (machine), sitting dumbell overhead press (free weight with back support); 20 minutes stairmaster, one hour on the treadmill at moderate pace
Tuesday- Upper back day: Pull downs (machine), upper back/reverse flies (machine), rows (hammer machine); 1 hour swimming followed immediately by one hour cycling
Wednesday- Chest day: Bench press (barbell), chest flies (fly machine), incline bench press (barbell), pushups; 20 minutes stationary bike followed by 45 minutes on the treadmill at moderately intense or higher pace for a brick and threshold training
Thursday- Lower back and biceps: Deadlifts (barbell), lower back extension (machine), bicep curls (machine; because of ligament damage to my left arm I have intense pain doing curls with free weights), and forearm curls (machine). 1 hour swim and 1 hour cycling
Friday- Triceps and traps: pull/push downs (Universal machine), sitting shoulder shrugs (hammer machine), behind-the-head dumbell raise (free weight with sitting back support), standing shoulder shrugs (hammer machine); 2 hours on the treadmill at slow pace
Saturday- 1 hour swim in my triathlon wetsuit (to be prepared for wearing it for a race in cold water), followed by a three hour bike ride. Sometimes I split up this workout over Saturday and Sunday, but I prefer doing both on the same day so I can have a full rest day whenever possible.
M-W-F I do abdominal workout between my weight exercises (ab roller, crunches, bicycle kick situps, and planking) and T-Th I do weighted side bends (barbell) between weight exercises to work my obliques.
When I run on the treadmill I always put a 3% incline. I have found, by experience, that this adequately compensates for the assistance that the moving belt gives to your running to prepare me for running outside on the pavement on race day.
The start of the coronacircus was the time I started exercising frequently. Never liked gyms and training with modern equipment, so I bought a book that was recommended in one of Roosh's books (Game) which is Convict Conditioning. It's a simple exercise program solely focused on calisthenic exercise. There are six basic exercises which have ten steps each; it starts super easy and goes off the limits in the last steps. As a beginner you do only four of the six exercises until you reach a certain level in the first four, the last two are bridges and handstand pushups, and for them you need an athletic physique and endurance.
After months of no exercise I started at step five, which are the regular exercises like push ups, pull ups, sit ups, leg raises, and squats. I left out the squats though.
In the beginning I started as following:
5x3 pull ups
15x2 push ups
20x2 leg raises
30x2 sit ups
After two months my sets and reps increased significantly:
10x4 pull ups
25x3 push ups
60x3 leg raises
70x2 sit ups (but I didn't do them for a while)
I do all exercises either every day or every second day or at the worst every third day. In the meantime I ate less and less because I didn't have time to cook, not to lose weight. I thought I lost a lot of weight because of that but I actually gained 10+ pounds of muscle mass. You can say with the convict conditioning came also the prison meals. I don't keep track of what I eat, I try to avoid trash food like chips, fast-food, and sweets and soda.
In addition, I started ice-cold showers (always lowest temperature and never raising it) since then and I heard it increases testosterone and brown fat in your body.
The results have been quite nice. After a month I noticed my body has become lean, but I am yet far from athletic.
After months of no exercise I started at step five, which are the regular exercises like push ups, pull ups, sit ups, leg raises, and squats. I left out the squats though.
In the beginning I started as following:
5x3 pull ups
15x2 push ups
20x2 leg raises
30x2 sit ups
After two months my sets and reps increased significantly:
10x4 pull ups
25x3 push ups
60x3 leg raises
70x2 sit ups (but I didn't do them for a while)
I do all exercises either every day or every second day or at the worst every third day. In the meantime I ate less and less because I didn't have time to cook, not to lose weight. I thought I lost a lot of weight because of that but I actually gained 10+ pounds of muscle mass. You can say with the convict conditioning came also the prison meals. I don't keep track of what I eat, I try to avoid trash food like chips, fast-food, and sweets and soda.
In addition, I started ice-cold showers (always lowest temperature and never raising it) since then and I heard it increases testosterone and brown fat in your body.
The results have been quite nice. After a month I noticed my body has become lean, but I am yet far from athletic.
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My workout goal is the following 2-3 times per week:
1km run with 12kg weighted backpack
25 pull-ups in sets of 5 (different variations)
50 knuckle push-ups in sets of 10 (due to an injury on my left wrist I can't do other variations very well)
100 leg raises in sets of 20
100 squats in sets of 20
100m sprint
Currently I am quite far from that goal, my last "large" workout consisted of:
400m jog with no weights (my aerobic fitness sucks)
9 pull-ups in 3 sets (different variations)
6 drop downs from the pull-up bar because I couldn't finish the pull-ups
18 knuckle push-ups in 3 sets
50 leg raises in sets of 10
0 squats
no sprinting
I've got some way to go but I really just want basic fitness that I can somewhat easily maintain. Not really looking to get buff or become a superman of any sorts. Just something to keep me fit and healthy.
I am 33 and weigh about 80kg, 175cm height. My testosterone levels are not so good, I've had them checked.
1km run with 12kg weighted backpack
25 pull-ups in sets of 5 (different variations)
50 knuckle push-ups in sets of 10 (due to an injury on my left wrist I can't do other variations very well)
100 leg raises in sets of 20
100 squats in sets of 20
100m sprint
Currently I am quite far from that goal, my last "large" workout consisted of:
400m jog with no weights (my aerobic fitness sucks)
9 pull-ups in 3 sets (different variations)
6 drop downs from the pull-up bar because I couldn't finish the pull-ups
18 knuckle push-ups in 3 sets
50 leg raises in sets of 10
0 squats
no sprinting
I've got some way to go but I really just want basic fitness that I can somewhat easily maintain. Not really looking to get buff or become a superman of any sorts. Just something to keep me fit and healthy.
I am 33 and weigh about 80kg, 175cm height. My testosterone levels are not so good, I've had them checked.
Slide-Rule
Robin
I don't really use the the metric system outside of school/professional life, so those numbers are rough averages. I've been seriously working out for about 5 straight years.
I weigh somewhere in the neighborhood of 190-205 lbs (86-93 kg), up from barely 150 lbs. I'm about 5 ft 8 or so inches (173 cm or so) tall, and I'm 35 years old.
Just finished a bench press workout this morning...
250 lbs (113 kg or so) 4 sets of 4 reps each (4 x 4 x 4 x 4). This is what I try to do to maintain what I've got.
The other day...
Deadlifted 240 lbs, three sets, first two sets 4 reps, third set had 5 reps (4 x 4 x 5).
My overhead press numbers...
180 lbs (82 kg), three sets, first two sets had 4 reps, third set was 3 reps (4 x 4 x 3).
Squats...
300lbs, somewhere in the 4-8 or more sets of 10-15 reps each...
For my cardio...
I run in quarter-mile (0.40 km) increments with breaks in between (that's about 1 time around a standard high school track) on a treadmill. I ran a full mile in that fashion in 6 minutes and 46 seconds - working on improving my cardio,
I also try to run 500 yards (457.2 m) in 2 minutes or less, best time for that was around 1 minute 30 seconds.
I try to work on 100 yard (91.44 m) sprints as well.
I work with a simple punching bag hanging from the ceiling, both with and without gloves. Heavy boxing gloves for what amounts to a form HIIT, throw different combinations of punches while moving around the bag, ducking, practicing "block-check-counter" drills, standard boxing stuff. I use my bare fists as well to condition my fists - I don't go around wearing gloves in my life, and I don't want the first time I have to throw a bare-fisted punch to be in a life-or-death situation. I work to throw combinations of kicks and punches. Was one told, "I don't care WHAT you do, just do SOMETHING!" So I just try to work at what I'm good at... I work my knees to strike someone in the gut while grabbing the bag as well. Keep my hands up by face while working out like that. Either touch my face, or keep my hands in view. Work on gauging distance... The usual Martial Arts stuff...
Keep breathing, and do intensive sets of 2-5 minutes, 3-5 sets or so. I don't want to be the guy to run out of breath first in a fight.
I also will focus hard on my form, I'd rather throw ten "good" roundhouse kicks than 100 sloppy roundhouse kicks, so goes for punches, and other strikes.
Covid shut down local gyms nearby, so I'm out of luck for a sparring partner for the time being... My ground-game is suffering because of Covid.
I switch between lifting days, upper-body workouts (Overhead Press, and Bench Press) lower-body workouts (Squats) and whole-body workouts (Deadlifts), and cardio-days, Martial Arts workouts are a daily thing for me...
I always thought I was pretty average/below average to be honest. People have called me "intimidating" or "the UFC fighter guy..." Which was news to me... I'm not like that at all, I'm really the shy quiet nerd who would be perfectly fine in the corner fiddling around with his electronics, writing and testing computer code, watching "Dilbert" episodes, or praying silently in Latin...
I weigh somewhere in the neighborhood of 190-205 lbs (86-93 kg), up from barely 150 lbs. I'm about 5 ft 8 or so inches (173 cm or so) tall, and I'm 35 years old.
Just finished a bench press workout this morning...
250 lbs (113 kg or so) 4 sets of 4 reps each (4 x 4 x 4 x 4). This is what I try to do to maintain what I've got.
The other day...
Deadlifted 240 lbs, three sets, first two sets 4 reps, third set had 5 reps (4 x 4 x 5).
My overhead press numbers...
180 lbs (82 kg), three sets, first two sets had 4 reps, third set was 3 reps (4 x 4 x 3).
Squats...
300lbs, somewhere in the 4-8 or more sets of 10-15 reps each...
For my cardio...
I run in quarter-mile (0.40 km) increments with breaks in between (that's about 1 time around a standard high school track) on a treadmill. I ran a full mile in that fashion in 6 minutes and 46 seconds - working on improving my cardio,
I also try to run 500 yards (457.2 m) in 2 minutes or less, best time for that was around 1 minute 30 seconds.
I try to work on 100 yard (91.44 m) sprints as well.
I work with a simple punching bag hanging from the ceiling, both with and without gloves. Heavy boxing gloves for what amounts to a form HIIT, throw different combinations of punches while moving around the bag, ducking, practicing "block-check-counter" drills, standard boxing stuff. I use my bare fists as well to condition my fists - I don't go around wearing gloves in my life, and I don't want the first time I have to throw a bare-fisted punch to be in a life-or-death situation. I work to throw combinations of kicks and punches. Was one told, "I don't care WHAT you do, just do SOMETHING!" So I just try to work at what I'm good at... I work my knees to strike someone in the gut while grabbing the bag as well. Keep my hands up by face while working out like that. Either touch my face, or keep my hands in view. Work on gauging distance... The usual Martial Arts stuff...
Keep breathing, and do intensive sets of 2-5 minutes, 3-5 sets or so. I don't want to be the guy to run out of breath first in a fight.
I also will focus hard on my form, I'd rather throw ten "good" roundhouse kicks than 100 sloppy roundhouse kicks, so goes for punches, and other strikes.
Covid shut down local gyms nearby, so I'm out of luck for a sparring partner for the time being... My ground-game is suffering because of Covid.
I switch between lifting days, upper-body workouts (Overhead Press, and Bench Press) lower-body workouts (Squats) and whole-body workouts (Deadlifts), and cardio-days, Martial Arts workouts are a daily thing for me...
I always thought I was pretty average/below average to be honest. People have called me "intimidating" or "the UFC fighter guy..." Which was news to me... I'm not like that at all, I'm really the shy quiet nerd who would be perfectly fine in the corner fiddling around with his electronics, writing and testing computer code, watching "Dilbert" episodes, or praying silently in Latin...