Well I cant tell you anything about martial arts (although i was like, first dan in shotokan karate, and a few years of JJ) But yeah, your workout routine isn't perfect, so ill try and help with that, that said, 140lbs doing a 210lb bench is good.
Working out everyday? seriously cut that shit out, do a 3 day split or a 5 day split,
Day 1: Chest, Shoulder and Triceps
Bench Press (3 x 8)
Barbell Military Press or DB press (3 x 8)
close-grip bench
Or Tricep pushdowns
finish off with some machine flies
Day 2 - Back, Biceps
Dead lifts (3 x 8)
Bent Over Rows (3 x 8)
Wide Grip Pull ups (3 x 8)
Dumbbell Curls (3 x 8-10)
Maybe one armed rows
Day 3 - Legs, Calves and Abs
Squats (3 x 6-8)
Lunges (3 x 10)
Standing Calf Raise (3 x 15)
weighted Crunches (3 x 10)
Thats an average workout, if you dont gain on that, probably go to a 5x5 routine or some shit, but the basis is that you need to deadlift and squat.
Punching metal objects? what the fuck?
Buckets of sand are the way to go if your looking to increase bone density.
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