Ghost returns! (Again)

[Ghost]

What's up NF? I'm back with a new focus! I once was an assassin, slinking in the shadows and on rooftops. But no more, I had a revelation. Ghost is now a warrior!

I'm lifting heavy now, and enjoying it! Seeing progress as the plates pile up is great.

Still perfecting some things, getting the fine points and programming down.

Anyway. Here's my recent "B" workout.

Deadlift: 3 sets of 5 reps @ 82.5kg

Bent-over rows: 3 sets of 5 reps @ 60kg

Overhead Press: 5 sets of 5 reps @ 57.5kg

I'm making really good progress steadily, 2.5kg on all exercise per session. It's mainly about diet now.

[Siferiax]

Hooray! Go Ghost!! Awesome to see you back and going at it again!

[Ghost]

Dropped pullups from workouts. Now I'm working on heavy weighted pullups greasing the groove style, just found my current max is about 25-30kg.
Squats are now part of every workout, and rows are on bench days now.

Here's today:

Squat- 5 x 5 @ 75kg

Bench Press- 5 x 5 @ 75kg

Row: 3 x 5 @ 65kg

 

Just kinda quit after the third set of rows, still working on that aspect.
The bench felt off, and I couldn't understand why. Turns out the bench was slightly too far beyond the rack, making me press from lower down my chest.
Going to fix that tomorrow.

[Siferiax]

woohhoo!!! Sounds really impressive!

[Ghost]

MONDAY

I TOTALLY forgot about Monday's workout, good thing I've got a hard copy in my little black book to write down.
Oh, and just to clarify, the ? x ? is sets x reps. Sets first.

 

Squat: 5 x 5 @ 77.5kg

Deadlift: 1 x 3, 1 x 1 @ 90kg
Overhead Press: 3 x 3 @ 60kg

 

 

TODAY

I pulled a bit of an all-nighter, so all I want to do is sleep right now. But I managed to get in a pretty good workout, even if everything was trying to persuade me otherwise.
I have my homemade power rack sort of thing outside, under a little shed. And of course, a stray cat decides to go ahead and die a few meters away from my gear.
So now I'm got a decomposing cat and all the flies and stenches it brings to put up with. 

I'll have to get rid of it tomorrow, yuck.

 

Anyway, dropped 10kg this workout to not overtax my tired body.

Squat: 5 x 5 @ 70kg

Bench Press: 5 x 5 @ 70kg

Rows: 5 x 5 @ 50kg

I would have hit a bodyweight (80kg currently) squat and bench today if I didn't tone it down.

I'm confident I can do bodyweight in them already.
Apart from the whole "corpse" thing, this was a satisfying workout.

[Siferiax]

oh man corpses

But great to see you working out regardless of all the things going on!

You rock!

[Ghostwolf]

Nice work out load ghost. Where's your weight at? You didn't list any stats.

[Ghost]

Forgot about that, my old sig used to have the stats.

Right now I am 80kg and 5'11" (178cm).
And it should be known I've just woke up since I fell asleep after posting that workout.
Fourteen hours of sleep, never again.

[Ghost]

Stench of death and maggots was too repellent for me to do a workout near, yuck. 
Had to move the bloody thing too, rotted open.

Managed to do some Deadlifts.

Deadlifts: 1 x 5 @ 90kg

THe rest of my gear is too close to the smell and quite hard to move for me to use.

[Siferiax]

eeewwww... can't you let someone come to clean it up??

[Ghost]

Well, it's sorta gone now. By sorta I mean I threw it in an unused corner of the garden to decompose.

Maggots and stuff still around, but hopefully the smell should go.

[Ghost]

Today was a good day, one of my friends decided to join me.
Taught him what I know about diet, form (straight back basically), the works.

Squat: 5 x 5 @ 80kg
Bench: 2 x 5 @ 80kg, 1 x 3 @ 80, 2 x 5 @ 70kg

Rows: 2 x 5 @ 60, form and technique abandoned me after that, won't even count them.

 

I really need to improve my row technique and form, but at least I hit BW on bench and squats.

[Siferiax]

Nasty stuff Ghost. Hopefully the smell goes away soon!

You're doing quite some impressive things. I wish I could, but I'm mentally blocked.

[Ghost]

Mentally blocked? My, that doesn't sound good at all!

[Siferiax]

hah yeah. I'm just afraid I use incorrect form and injure myself...

[Ghost]

I learned just by watching a few trusted videos and other sources online.
After you get the general idea of things like "straight back, lift with your butt and drive through the heels" etc it feels natural.
The risk of injury is fairly low with lighter weights, you can learn form and technique with an unloaded bar first.

Of course, anything becomes easier with a bit of support to drive you through.

[Siferiax]

Thanks! Yes. I'm hoping to get some assistance from a pro at the gym. It just requires me to go in later, so need to do that on like Friday.

[Ghost]

Still doing all my workouts with a buddy.
But now I'm gone and hurt myself, lower back muscle is super tightened.

That's what it feels like at least, can't bend it forward.

 

Which pretty much means I can't really squat, and deadlifts I haven't tried.

Goddamnit.