Life After Hip Resurfacing

Training Training Logs
2065

9/21/25 upper

Mobility

Push-up clap 10
Pullup
15
25x7
50x5
75x5
100x3 drop 50x5
100x3 drop 50x6 drop 25x7

Dips
15
45x7
90x7
135x7

Corner row
B plus 90x8
B plus 135x8
B plus 180x6
B plus 205x7

1 arm lat side hs
70x10
80x10

HS Shrug
180x10
270x10
360x8

Rear delt machine
100x10
110x10

Push-up against band
M x 51

Archer Pullup
12 ss hlr 10

2066

9/22/25 legs

Stairmaster 3 min

Mobility

Push-up 36

Seated calf
25x15
115x15
125x15

Box squat
45x5
135x5
185x5
205x5

Leg ext
125x12 too light
145x12
165x12

Lying hamstring curl
110x8
115x7

Sled backward
135x4x50ft no rest

Push-up 35

2067

9/23/25
Push-up 45

Alt db curl
20x12
30x8
45x7
45x7

Cg bench fat grips
135x8
185x8
245x4

Seated db curl
35x8
35x8

Elbows out ext
45x12
50x12

Db wrist
50x15
52.5x15

Tricep pd v
57.5x12 ss ng Pullup 15
67.5x15

Push-up on ball
26
22

2068

9/24/25 couch to 5k day 1

9/25/25 chest/triceps

Mobility
Push-up 35

Incline bb
45x15
95x10
135x6
185x5
195x5

Dip hs
90x12
180x8
230x7

Pec Dec
100x12
110x12

Lying tricep incline ext
30x12
35x12
35x12

Tricep pushdown
55x12
70x12

Dip machine 110x21 ss rock climb Pullup 12

2069

9/26/25 deadlift

Stairmaster 4 min
Mobility
Push-up 35

Deadlift
45x12
135x5
225x5
315x5
365x3 mixed grip

Sled pull backwards
165x5x50ft

Hlr bent knee
12
12
12

1 arm suitcase farmers walk
50x6x50 ft switch hands every turn

Squat 20
Pullup 12
Push-up 30

2070

9/27/25 run
9/28/25 hike mountain 4.2 miles push-ups

9/29/25 squat

Mobility

Push-up 35

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

Lying ham curl
100x8
110x8

Leg ext
125x12
145x14

Walking lunge
30
30

Leg press calf
90x15
140x15

Push-up 30
Pullup 10

2071

9/30/25 couch to 5k week 1 day 3

2072

10/1/25 upper
Mobility

Plyo push-up 10

Incline HS
90x12
180x8
230x6
270x6
240x8

Seated cable row
130x10
145x10

Seated db side lateral
20x12
22.5x12

Seated curl db rest pause
30x12/7/5 (22)

Dip machine tricep rest pause
120x20/11/9

Facepull
50x12
57.5x12
57.5x12

Pullup 20
Push-up against band mx41

2073

10/2/25 couch to 5k week 2 day 1

10/3/25 deadlift

Mobility

Pushup 35

Deadlift all double overhand
45x12
135x5
225x5
275x5
325x5

Hyper 45 degree
25x12
45x12
45x12

Glute kickback
55x12
65x10

Kneeling ab pd
92.5x10
92.5x10

Bent knee hlr
12
12

Push-up 30
Pullup 5

2074

10/5/25 upper

Mobility

Push-up 51
Pullup 21
Push-up 21
Pullup 7

Pullup weighted
25x5
50x5
60x7

Seated HS milt
90x12
160x5
200x8

Seated cable row
160x8
175x7

Dips
15
45x10
70x10

Rear delt reverse pec Dec
70x12
80x12

Feet on high box push-up 30
Archer Pullup 12 plus one
Squat 21

2075

10/6/25 trail run

10/7/25 legs

Stairmaster 3 min

Mobility

Push-up 40
Pullup 12

Leg ext
85x15
105x15
125x15

Hack squat
195x5
245x5
285x5 drop 195x8

Seated calf
115x15
135x15
155x15 drop 115x17

Lying ham curl
60x10
90x10
110x9

Walking lunge
32
32
Side step 40

Box db front squat
40lb x 20
Push-up feet on tire 30
Pullup 12

2076

10/8/25 shoulders

Mobility

Push-up 40
Pullup 12

Seated db milt press
22.5x12
40x12
55x10
65x7
70x7

Seated db shrug to clean
22.5x12
22.5x12

Reverse pec Dec
100x10
110x10

Standing Vbar pull to chest
70x12
85x12

Db shrug
90x12
95x12

Push-up feet on tire onto ball
30

Chin up 12 plus 2 Pullup slow mo

2077

10/9/25 arms

Mobility
Push-up 35

Alt db curl
22.5x12
30x8
40x6
45x6

Tricep Vbar pushdown
65x8
80x6
85x7

Pinwheel db curl
40x7
40x7

Elbows out ext
42.5x10
47.5x10

Bicep pulldown
100x8
115x10

Cg bench fat grip
135x8
185x6
205x6

Btb bb wrist
135x10
155x10

Pullup 16 dead hang

1 arm push-up on ball
15

2078

10/10/25 deadlift

Mobility

Push-up 35

Deadlift
45x10
135x5
225x5
275x3
325x6

Sled pull backwards
110x100ft
155x100ft
190x100ft

Hlr ss ball twist
12/13x12
14/13x12

Glute kickback
85x6
85x8

Ab kneeling pd
87.5x10/Pullup ng 12
95x10

Squat 21
Fist push-up 25

2079

10/11/25 upper bonus

Mobility

Push-up 35
Pullup 12

Pullup ss tricep pd
Ng x 20/42.5x15
Ng wg x 18/57.5x15
Ng x 17/62.5x15

Push-up on box ss squat
30/30
32/step up 12

Standing calf
130x15
150x15
150x16
150x16

Db shrug
80x12
90x12
100x12

Hlr 12 plus bicycle 10
14 plus bicycle 10
15

Hs shrug
180x12
180x12/90x12

Side lateral cable
17.5x12
17.5x12

Bike 15 min

2080

10/12/25 back

Mobility

Push-up 40
Pullup 21

Weighted Pullup
25x6
50x6
60x6
75x5

Corner row
B plus 160x6
B plus 170x6
B plus 180x6

Lat hs one arm outer lat
70x10
80x10

Db row
100x7
100x7

Db wrist
55x12
60x12

Band push-up
Mx 40

Pullup 20
Cliff hanger 60 sec
Toes to bar 5

2081

10/14/25 legs
Mobility

Push-up 31

Leg ext
85x12
125x12
145x12

Hack squat
195x6
250x6
285x5

Leg press calf
90x12
140x12
180x12

Lying ham curl
90x8
110x8

Walking lunge
32
32
Side step 40

Box db front squat
40lb x 20
Pullup 12

2082

10/15/25 shoulders
Stairmaster 3 min
Mobility

Push-up 35

Seated db milt press
35x12
55x10
65x8
70x8

Seated db shrug to clean
25x8
25x9

Reverse pec Dec
105x12
115x10

Standing lean pec Dec
70x12
80x12

Standing Vbar pull to chest
85x12
90x12

Hs shrug max contraction
90x12
180x12
230x12

Chin up 14
Push-up on ball 25

2083

10/16/25 arms

Mobility
Clap Push-up 10

Dip HS
90x12
140x10
180x7
210x6

Alt db curl
30x8
42.5x6
47.5x6

Cg bench
135x10
185x7
215x7

Bicep pulldown
105x12
120x10

Tricep Vbar pushdown
77.5x8
87.5x7
87.5x7

Pinwheel db curl
42.5x7
42.5x7

1 ar m push-up on ball feet on tire
16

Archer Pullup 12 plus 2 dead hang

2084

10/17/25 deadlift

Mobility

Push-up 35

Deadlift
45x10 sumo
135x5
225x5
275x3 still sumo
335x6 3 oh 3 mixed conventional

45 degree hyper
14
45x12
90x10

Hlr ss ball twist
12/15x12
14/13x12

Ab kneeling pd
87.5x10/Pullup ng 12
95x10

Glute kickback
70x8
75x8

Squat 22
Fist push-up 25
Pullup 12