Dickson's Workout Log

[Dickson]

Hey so I decided to start a log here. Hopefully get some followers. I'm not the strongest guy or biggest but just love to smash some weights.

Stats:

Height - 5'10
Weight - 160lbs
Squat - 365lbs
Deadlift - 405lbs
Bench Press - 235lbs

The reason I'm light is because I'm a soccer keeper so I can't really bulk up too much or else my diving and agility will go down.

Anyway here is my workout from today:

Sunday Nov 8th

Concentric Military Press:
45 x 10
65 x 8
95 x 5
115 x 3
125 x 1
135 x 1
140 x 1
145 x Miss

One Arm Dumbbell Overhead Press:
50 x 6
55 x 5
55 x 5
55 x 5

Seated DB "Power Cleans":
15 x 20
20 x 15

[Dickson]

Oh also, if you go to my profile ignore all the charts on there. Those are from forever ago and I don't know how to get rid of them

[Dickson]

Here's a quick back shot I took a week ago:

[Dickson]

Monday Nov 9th

Platform Deads:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
345 x 1
355 x 1
365 x Miss

Got half way up...damn

BB Rows:
95 x 10
115 x 10
135 x 10
145 x 10

DB Swings:
25 x 20
35 x 20

[Dickson]

Wednesday Nov 11th

Bench Press against Bands:
45 x 10
95 x 5
115 x 3
135 x 1
145 x 1
155 x 1
165 x Miss

Fry Press:
50 x 10
50 x 10
60 x 8
60 x 6

Pulldowns:
87.5 x 20
125 x 12
137.5 x 10

[Dickson]

Friday Nov 13th

Squats against Bands:
45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
255 x Miss

Well these only took a solid 15 minutes to try and figure out how to do hahaha. Such a fun exercise though

BB Hack Squat:
95 x 10 x 4

So awkward but can feel it in the quads a lot.

One Leg Box Squat:
BW x 10
+30 x 10
+50 x 10

[Dickson]

[Dickson]

Sunday Nov 15th

Concentric Overhead Press:
45 x 10
65 x 8
80 x 5
95 x 5
105 x 5

One Arm Overhead Press:
50 x 6
50 x 6
52.5 x 6
52.5 x 6

Seated DB "Power Cleans":
25 x 15
30 x 8

Did some extreme stretching after each exercise was done and damn it hurts but it feels good afterwards

[Dickson]

Monday Nov 16th

Platform Deads:
45 x 10
135 x 8
185 x 5
210 x 5
245 x 5
275 x 5

BB Rows:
115 x 10
135 x 10
155 x 8
165 x 8

DB Swing:
35 x 20
50 x 20

[Dickson]

Wednesday Nov 18th

Bench Press against Bands:
45 x 10
70 x 8
95 x 5
105 x 5
120 x 10

Fry Press:
50 x 10
50 x 10
55 x 10
55 x 8

Pulldowns:
112.5 x 15
125 x 12
137.5 x 10

BB Curls:
50 x 10
60 x 10
70 x 10
70 x 10
60 x 10

[Dickson]

Friday Nov 20th

Squats against Bands:
45 x 10
95 x 8
145 x 5
165 x 5
185 x 5

BB Hack Squats:
95 x 10
135 x 10
165 x 10
185 x 10

One Leg Box Squats:
+50 x 10
+60 x 10

[Dickson]

Sunday Nov 22nd

Concentric Overhead Press:
45 x 10
70 x 8
90 x 3
100 x 3
115 x 3

One Arm Overhead Press:
30 x 20
32.5 x 15
32.5 x 10
32.5 x 12

Seated DB "Power Cleans":
17.5 x 20
17.5 x 20

[Dickson]

Monday Nov 23rd

Platform Deads:
45 x 10
135 x 5
185 x 5
225 x 3
255 x 3
295 x 3

BB Rows:
95 x 20 - Overhand
95 x 20 - Underhand
115 x 15 - Overhand
115 x 15 - Underhand

DB Swing:
40 x 20
55 x 20

[Dickson]

Wednesday Nov 25th

Bench Press against Bands:
45 x 10
75 x 8
100 x 5
110 x 3
135 x 8

Did different reps then prescribed but whatever. Also the 135lb set was supposed to be 125lbs but I couldn't read my writing haha.

Fry Press:
30 x 15
30 x 15
35 x 15
35 x 15

Pulldowns:
100 x 15
112.5 x 15
112.5 x 15

[Dickson]

Friday Nov 27th

Box Squats against Bands:
45 x 10
95 x 8
135 x 5
155 x 3
175 x 3
205 x 3

BB Hack Squats:
95 x 10
115 x 10
115 x 10
115 x 10

One Leg Box Squats:
30 x 10
40 x 10

[Dickson]

Sunday Nov 29th

Concentric Overhead Press:
45 x 10
65 x 8
95 x 5
105 x 3
120 x 5

One Arm Overhead Press:
50 x 6
52.5 x 6
55 x 3 UGH
55 x 4 UGH

Seated DB "Power Cleans":
25 x 15
30 x 10

[Dickson]

Wednesday Dec 2nd

Bench Press against Bands:
45 x 10
75 x 8
95 x 5
115 x 5
130 x 3
145 x 7

Bench Press:
95 x 5 - Felt so weird after bands
115 x 5
135 x 3
155 x 1
185 x 1
205 x 1
225 x Miserable Miss

Was very tired though

Fry Press:
50 x 6
55 x 6
60 x 6
65 x 6

Pulldowns:
125 x 12
137.5 x 10
137.5 x 10

BB Curls:
60 x 10 x 5