I decided to start a journal here. Little background.
I am 31 years old and had hip resurfacing surgery in May 2015 due to horrible arthritis and a hip impingement and torn labrum. I am about 50-70% as strong as I was in my lower body again. I have gone back to lifting the way I like too and even some running and conditioning.
2 Likes
3/21/16 OH 215tm 5s
Bike 6 mins
mobility
Strict Press/Pullups
45x20
95x8/12
115x5/40x5
145x5/50x5
165x5/60x6
185x7
Strict press/pullups different grips
110x10/ rc x 12
110x10/ rc x 11
110x10/uh x 10
110x10/ wg x 10
110x10/ wg x 10
elbows out ext-
45x12
45x12
seated db curl
30x12
30x12
treadmill 15 mins inc 10 speed 3.9
3/22/16 DL 5s 380tm
Bike 6 min
mobility
DL-
45x12
135x5,5
185x5
225x3
255x5
285x5
325x8
DEF SLDL
225x5
235x5
245x5
stepup
20
25x15
kneeling ab pd
99x12
99x12
104x12
inc hypers
25x12
25x12
TM 10 mins at 5 inc
walk 1.15 min/run 45 sec at 8mph
3/23/16
walk with 4 sprints for 20 minutes
3/24/16 bench
Bike 6 min
Mobility
Cg bench/ ss bpa 5x16
45x20
95x8
135x6
165x5
205x5
230x5
260x5
280x5 (Pr)
210x5 pause
210x5 pause
210x8 pause
Inc db
70x12
70x10
Seated cable row
121x15
121x15
121x15
121x15
121x15
Tri pd
55x20
55x20
55x20
Db hammer
25x20
25x20
25x20
Db front raise
15x20
15x20
El 5 min
Stretch
3/25/16 de lower
Bike 6 min
Mobility
Box squat
10
45x5
135x5,3
165x2,2,2,2,2,2,2
Dl
185x8x1 (alt reg and sumo)
Stepup
40x10
50x10
45 hyper
15
10x15
10x15
Wide situp
15
15
15
Db side bend
60x15
65x15
70x15
Sprint 8x50 yards
Stretch
3/28/16 de bench
Bike 6 min
Mobility
De bench
45x20
95x6
135x3
165x6x3
Strict press
45x10
135x5
150x3
170x3
195x5
Pullup
5
25x5
30x5
35x5
40x5
RC 15
Dips
70x8
75x8
80x8
Ind Db fly
30x12
35x12
Bb curl
65x15
70x15
Db shrug/db Cuban rotation
85x15/10x15
90x15/10x15
El 6 min
Stretch
3/29/16 DL 3s
Bike 6 min
Mobility
Dl
45x12
135x6
185x5
225x3
275x3
315x3
345x5
Def dl
235x5
245x5
255x5
Lying ham
110x12
110x12
115x12
Bb stand twist
45x15
55x15
55x15
Ab fallout
15
15
15
Run 1/4 mile in 1:50
Stadium stair runs 5 min
Stretch
3/30/16 bench 3s
Bike 6 min
Mobility
Clapping pushup 2x5
Bench/bpa
45x20
95x10
135x6
185x3
210x3
240x3
270x8
Meadows row
B+50x10,10
B+75x10,10,10
Db inc press
65x12
70x12
75x12
Bb curl
70x10
70x10
75x10
75x10
Trx pushup
20
18
Rear delt machine
60x15
60x15
Tm 3.8 at 10 inc 10 mins
*solid day despite doing it one day early.
3/31/16 sq 3s
Bike 6 min
Mobility
Plank 1 min
Squat
10
45x5
135x5,5
185x3
225x3
255x3
285x5
Dl
185x10 sumo
185x10 sumo
185x10 sumo
185x10 snatch dl
185x10 snatch dl
Hlr
10
10
10
Db side bend
75x15
75x15
Seated calf
95x25
95x25
Hill sprint 7 x50 yards
4-1-16 cardio
Run/walk 2.5 miles in 30 mins in dark countryside intervals
Elliptical 5 min
Treadmiill 5 min 3.5 at 12 inc
4/2/16
2 miles in. 27 min
Walk 3 min then run 1 walk 1 for 8 mins then walk with 3 hill sprints
4/4/16 oh 1s
Bike 6 min
Mobility
Strict press/pullup
45x20/5
95x8/30x5
115x5/35x5
135x3/40x5
160x5/45x5
185x3
205x3
Bench/pullup
155x10/RC x 10
155x10/RC x 10
155x10/ng x 10
155x10/ng x 10
155x10/cg x 10
Tri pd
77x12
77x12
77x12
Db hammer
30x12
30x12
30x12
Face pull
55x15
55x15
Treadmiill 10 min 3.8 at 11 inc
*pretty good.
4/5/16 DL 1s 380tm
Stair master 5 min
Mobility
Dl
45x12
135x6
185x5
235x3
285x5
325x3
360x5
Box squat
185x5
205x5
225x5
45 degree hyper
10
25x15+8 (23)
Kneeling ab pd
99x12
104x15+8 (23)
Seated calf
115x15+10+10 (35) + 30s stretch
Cable woodchop
17x12
17x12
Hill sprint 5
Stretch
4/7/16 bench 1
Elliptical 6 min
Mobility
Clapping pushup 5
Bench/bpa
45x15/mx20
95x8/mx20
135x6/mx20
185x3
225x5
255x3
285x7 (pr)
Seated hs milt
180x5
230x12+6+6 (24)
Dips
8
55x15+6+5 (26)
Ng pullup
16+9+7 (32)
Meadows row
B+50x10
B+85x6
B+85x10 straps
Treadmiill 15 mins 3.8 at 11 inc
4/8/16 lower
Bike 6 min
Mobility
Bb curl
45x12
65x8
75x5
85x12+6+6 (24)
Db wrist
45x20+15+15 (50)
Squat
45x5
135x5
185x3
235x5
270x3 belt
300x3 (Pr belt)
155x15
Lying ham
100x6
115x15+8+7 (30)
Donkey calf
12
90x15+10±10 (35)
Hlr
12
12
Trx fallout
15
15
Stretch
It would be interesting to learn a little about your mobility routine, especially with your hip
Well now it is much easier than what I did the first few months. I basically the exercises from Defranco’s agile 8 and I throw in high knees, leg swings to the front and side. I static stretch after I workout and at night. One of the stretches that helped me most was to put my back to a wall and squat down as low as I can an hold to for a minute. The only issue I have in terms of mobility is I still struggle with external rotation aka putting my sock on my right foot. As for squatting and deadlifting I am way ahead of where I planned to be at this point. I wasn’t sure if I would ever squat any real weight again.
4/9/16
Walk 30 minutes
I looked at agile 8 a few years back, but never came around to using it. It seems a lot of people are using it though, so I think I’ll do something about it now. Keep up the good work man, It’s never easy coming back from a major surgery like that.
4/11/16 oh 5s
Elliptical 6 min
Mobility
Med ball slam 10x5
Strict press
45x20
95x9
125x3
145x5
165x5
185x8+2
Stretch 30s
Pullup
10
45x8+4+4 (16) +30 sec hold
Inc bench
185x11+6+5 (22)
Db fly stretch 30x30s
Seated cable row
143x8
187x10
121x20
Bb oh ext
95x5
105x15+8+8. (31)
Db stretch 25x30s
Elliptical 16:36 3 miles
Stretch