Life After Hip Resurfacing

Training Training Logs
2045

8/25/25 arms

Mobility

Push-up 30

Dip HS
90x12.10
180x8
200x8

Alt db curl
25x10
25x10
30x10

Cg bench paused
135x10
165x8
195x7

Underhand lat pd bicep
100x12
115x10

Tricep pushdown
57.5x12
65x10
72.5x10

Seated db side lateral
20x12
20x14

Push-up feet on box 31
Squat 21

2046

8/26/25 legs

Mobility

Push-up 35

Box squat
45x10
135x5
185x5
225x5
245x5

Leg ext
105x12
125x12
145x12

Lying leg curl
100x8
110x8

Leg press calf
90x12
140x12
160x14

Seated calf
125x15
145x14

Walking lunge
32 ss side. 20 each

Squat 21
Pull-ups 15
Push-up 36

2047

8/27/25

Run couch to 5k
Day 1 week 1

Push-ups 40

Stair runs and sprint

2048

8/28/25 delts

Mobility
Push-up 40

Incline bench
45x12
95x8
135x5
175x5

Rear delt machine
90x12
90x12
95x10

Upright row
50x12
60x12

Seated side db lateral
20x12
20x12
20x12

Dip machine
125x12
135x12
145x12

Pullup 12
Push-up 35
Squat 21

2049

8/29/25
Deadlift speed

Mobility

Push-up 40
Squat 10

Sumo speed dl
45x10
135x5
225x5
275x3x3

Prowler push
55x50ft
100x50ft x 6

Kb farmers walk
80x400ft

45 degree hyper
12
45x12
45x14

Kneeling ab pd
72.5x12
82.5x12
92.5x12

Dragon flag
10
10

Glute kickback machine
55x12
60x10

Push-up
35

2050

8/30/25 1/2 murph
20 vest

1/2 mile run

Pull up 12 11 10 10 7
Push-ups 30 25 25 20
Squats 50 50 50

1/2 mile

17:33 not awful

2051

8/31/25
Trail run couch to 5k day 2 week 1

Pullup/pushups 3 minute timer
32/50
7/20
5/15
4/15
4
52/100

Ng Pullup 12/dip 15
12/15
10/15
10/15
10/15

Dips/squats
22/50
20/50

Inverted row
15
15
Pullup ng 10

2052

9/1/25
1 Mile run 7:50

9/2/25 delts

Mobility
Push-up 40

Seated db milt
22.5x12
32.5x12
42.5x12
52.5x10
60x10

Seated db side lateral
22.5x12
22.5x12
22.5x12

Facepull
42.5x12
47.5x12
52.5x12

Alt db curl
30x10
30x10
30x12

1 arm preacher
22.5x10
22.5x10

Cross body 1 arm curl
22.5x12
22.5x12

1 arm push-up on ball 15 each

Chin up 12

2053

9/2/25 back

Mobility
Push-up 35
Pullup 15
25x6
50x5
75x5
25x10

Dips
15
45x5
70x5
90x7

Lat pd
115x12
130x12

1 arm side lat hs
70x10
80x10

Seated db shrug to clean
22.5x10
22.5x10

Push-up feet on box
35
Archer Pullup 12

2054

9/3/25 couch to 5k

9/4/25 chest/tris

Mobility
Push-up 30

Incline bench
45x12
95x10
145x6
175x3
195x5
200x5

Incline db press w twist
70x8
75x7

Dip hs
180x8
200x8

Vbar tricep
67.5x8
77.5x8
77.5x8

Ab kneeling pd
77.5x12
87.5x12

Stand med ball twist 15x15
1 arm push-up on ball 15 each
Med ball twist 15x15
Pullup 15

2055

9/6/25

The TEN

Run 2 miles trail
10 rounds.
10 Pullup/10 push-up/10 squat
10 rds nailed it

30:10

I just checkedā€¦beat it by 7 minutes from last year!!!

Wow

2056

9/7/25 upper

Mobility

Push-up clap
10

Pullup
15
25x5
50x5
75x5
50x7

Seated oh hs press
90x10
180x5
230x5
270x5
200x10

Corner row
Bar plus 90x8
135x8
180x8

Dips
15
45x8
70x8
90x8

Seated db side lateral
20x12
20x12
20x12

Face pull rope
47.5x12
52.5x12
52.5x10

Band push-up against mini
42

Pullup 16

2057

9/9/25 arms

Mobility

Push-up 45

Alt db curl
27.5x12
35x8
40x7
45x6

Cg bench fat grips
135x8
185x8
205x6
225x6

Seated db curl
32.5x8
32.5x8
32.5x8

Elbows out ext
32.5x12
40x10

Db wrist
40x15
40x15

Tricep pd rope
52.5x12
62.5x11

Ng chin up
15
Push-up on ball 21

2058

9/10/25 weighted vest walk

9/11/25

Stairmaster
Mobility

Power Pushup 35
Pullup 12

Incline HS Chest
90x12
90x10
180x6
270x6
290x6

Inc db chest
80x7
85x6

Dip HS
180x10
230x8

Rear delt machine
100x10
110x10

Push-up on med ball (inner chest)
25

Pullup 21
Push-up 40
Pullup 12
1 hand pushup on ball 12

2059

9/12/25 deadlift

Stairmaster 3 min

Mobility
Push-up 35

Deadlift
45x10
135x5
225x3
315x3
365x2
415x2 belt
315x5 power

Hack squat
105x5
195x5
245x5

Hyper 45 degree
45x10
90x10

Hlr bent knee
12
12

Kneeling ab pd
87.5x10
97.5x10

1 arm kb farmers walk
44x8x50ft nonstop

Squat 21
Push-up feet on tire 30
Pullup 12

2060

9/13/25 murph

Vest

1 Mile

Pullup 14 12 11 10 8 7(62) 7 6 5 (80) 5 5 4 3 3 (100)
Push-up 31 30 31 22 2120 (155) 21 15 15 (206 opps)
Squat 100 80 40 40 20 20 (300)

1 mile

39 mins 50 second

Iā€™m destroyed

2061

9/14/25 upper

Mobility

Push-up power
35

Pullup
20
25x5
50x5
80x4 drop 55x4 drop 25x5

Seated oh hs press
90x10
180x5
230x5
280x4
210x8

Corner row
Bar plus 90x10
135x8
190x8

Dips
45x7
90x5
135x6

Seated db side lateral
22.5x12
22.5x14

Face pull rope
52.5x12
57.5x12

Band push-up against mini
M x 50 wow

Archer pullup
12

2062

9/16/25

Mobility

Push-up 45

Alt db curl
30x10
35x8
40x7
45x7

Cg bench fat grips
135x8
185x8
235x6

Seated db curl
32.5x9
37.5x7

Elbows out ext
37.5x12
45x10

Db wrist
45x15
45x16

Tricep pd v
57.5x12 ss ng Pullup 17
67.5x12

Push-up on ball
25
22

2063

9/17/25 delts

Mobility

Push-up 35

Seated Hs Milt
90x12,10
140x6
180x5
230x6
250x6

Db side lateral
25x12
27.5x12

Facepull
47.5x12
52.5x12

HS shrug
180x12
270x12
320x12

Pullup 16
Push-up cg 30
Squat 21

2064

9/19/25 deadlift

Stairmaster 3 min

Mobility
Push-up 35

Deadlift
45x10
135x5
225x3
315x3
365x2
425x1belt
325x5 belt

Hack squat
105x5
195x5
255x5 belt

Hyper 45 degree
45x12
90x10

Hlr bent knee
12
12

Kneeling ab pd
92.5x10
97.5x10

Push-up 35