2.9 miles/ 60 min
DB circuit 1
Seated alternating press 5x15
DB curls 5x15
Hip hinge 5x10 ( the start of some glute work, hopefully leading to something better)
Cable row 5x15
Circuit 2
Rear delts, triceps 3x25
I’m hoping to lift 2-3x per week,simple light workouts. That’s the plan for weeks 4-8 post op.
On th non lifting days, BW type stuff. Nothing really hard. The goal is to work the muscles a little, minimal risk for any setbacks or injuries.
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I think lifting so soon is remarkable.
Thank you.
Light weights. 50lb total is my current limit.
Nothing heavier than 25s.
Some of the weights are low, which is fine.
I did my rear delt work with 8lb DBs , bent over lateral raises. 3x25.
I think it’s all fine. I’m definitely not stressing the forces on my implant ( the new hip).
That’s the key to precautions. Until the bone heals into the implant no excessive stress on that interface.
11,000 steps.
Planks, push-ups, bridges.
Hip rehab
2.9 miles/60 minutes
Circuit
DB incline 5x15
Hammer curls 5x15
Cable row 5x15
Low step up 5x10
Circuit 2
Rear delts, triceps 3x20
Mixing up the exercises each lifting day. Having fun.
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4 miles
Planks, push-ups, bridges, crunches
Felt sluggish all day. We stayed up way too late watching TV. I almost never do that.
Happy Independence Day to all. Stay safe.
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I have a fairly long , mildly steep hill at my house. I did that x10 and about 4 miles total. I did walk that fast , but was pre worn out by the end.
Circuit 1
DB BP 5x15
Pullups 5-10x5
Curls 5x15
High box “ squats” BW 5x5
Circuit 2
Upright row3x15
Triceps 3x15
The “ box squat was merely getting up from a seated position, no arms to push off, no rocking the body for momentum.
I think working on that will be a good for now.ot was pretty easy.
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2.88 miles/60 minutes.
Planks, push-ups , bridges
Hip rehab.
Almost got it today walking.
Tuesday,Thursday,Saturday are lifting days this week.
I’ll probably stay with the same type of circuit this month
Push, pull, curls, a leg exercise, then delts and triceps. Planks, push-ups other BW on non lifting days.
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Dave Tate loves the box squat. He also had a hip replacement, bilaterally, if I’m not mistaken
I’ve seen those videos of him squatting big weights through a limited range of motion. I think you are correct he’s had both replaced. The limited range of motion is to protect against dislocation. I can’t help but believe having all that weight on his back transfers more stress on the implant where the femoral head and acetabular component articulate.
In the US , we won’t perform elective joint replacement on patients with BMI >40. I don’t know his body weight, but all that weight and chains I’m sure exceeds that number.
I’m trying to pick lower extremity exercises now that will help my recovery in day to day life. Step ups will help with stairs and balance, “box squat “ getting up from a chair. Hip hinge to strengthen my glutes to protect my low back.
I’ll see how these go for awhile.
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3miles/60min.
Done.
Interesting my FITB zip ( Father’s Day gift) had me at this pace. My phone had me at 3.3/mph. Doesn’t really matter.
I definitely feel I can walk faster now.
Tomorrow is 5 weeks. I’m working full time, doing cardio that makes me work, next is some legitimate strength work. That will come after 3 months, I’m hopeful.
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I recommend a superman t shirt for future workouts.
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Hills x45 minutes
DP press 5x15
Cable row 5x15
DB curls 5x12
Hip hinge 5x15
Rear delts 3x20
Triceps 3x20
Fun workout, weather was great.
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3miles/60 min
Push-ups,planks, hamstrings
Nothing special, just moving forward.
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7/9
3miles
Circuit
DB incline 5x15
Cable row 5x15
Hammer curls 5x15
Step ups 5x12
Circuit 2
Face pulls 3x25
Triceps 3x25
7/10
1 mile walk
Yard work
Back to normal chores. Felt great.
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Sounds like a good plan!
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Thank you.
3.25mph/60 min
Circuit
DBBP 5x15
Pull-ups 5x6
DB curls 5x15
“Box Squat “ 5x10 BW
Circuit 2
Upright row 3x20
Triceps 3x20
Walking pace was good and felt strong, the easy day ,the day before made a difference.
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5 mile walk
Planks, pull ups, push-ups
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