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<blockquote data-quote="Slide-Rule" data-source="post: 1444368" data-attributes="member: 21435"><p>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.</p><p></p><p>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.</p><p></p><p>Just finished a bench press workout this morning...</p><p></p><p>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.</p><p></p><p>The other day...</p><p></p><p>Deadlifted 240 lbs, three sets, first two sets 4 reps, third set had 5 reps (4 x 4 x 5).</p><p></p><p>My overhead press numbers...</p><p></p><p>180 lbs (82 kg), three sets, first two sets had 4 reps, third set was 3 reps (4 x 4 x 3).</p><p></p><p>Squats...</p><p></p><p>300lbs, somewhere in the 4-8 or more sets of 10-15 reps each...</p><p></p><p>For my cardio...</p><p></p><p>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,</p><p></p><p>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.</p><p></p><p>I try to work on 100 yard (91.44 m) sprints as well.</p><p></p><p>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...</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>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...</p><p></p><p>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...</p></blockquote><p></p>
[QUOTE="Slide-Rule, post: 1444368, member: 21435"] 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... [/QUOTE]
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