Life After Hip Resurfacing

Training Logs
2085

10/19/25 back

Mobility

Push-up 40
Pullup 21

Weighted Pullup
25x6
50x6
75x6
75x5

Corner row
B plus 75x8
B plus 120x8
B plus 165x6
B plus 185x6

Db row
100x8
100x8

Lat hs 1 arm outer
90x8
100x7

Db wrist
60x12
60x12

Rock climb Pullup 14/dips 27
Toes to bar 7/1 arm plank 60 sec alternate 10s

2086

10/20/25 delts

Mobility

Push-up 36

Seated HS MILT PRESS
90x12
140x10
180x5
230x5
270x5

Side lateral
25x12
30x12

Rear delt machine
115x12
120x12

Incline standing pec Dec (slight bend)
100x12
105x12

Facepull rope
47.5x12
52.5x12

HS shrug
180x12
270x12

Push-up 1 arm on ball
15
Pullup 20

2087

10/21/25 legs
Mobility

Push-up 36

Leg ext
85x15
125x12
145x14

Hack squat
195x6
255x6
290x5

Lying ham
100x10
112.5x10

Walking lunge
32
32
Side step 40

Seated calf
115x15
135x12
155x14

Box db front squat
50 x 20
Hlr 15
Push-up feet on tire 35
Pullup 12

2088

10/22/25 upper

Stairmaster 3 min

Mobility
Push-up 40

Incline bench
45x15
135x8
165x5
185x5
205x6

Cg bench
135x12/ng Pullup 12
185x6/ng Pullup 12
225x5/ng Pullup 14

Seated cable row
145x10
160x8
160x8

Rope tricep pushdown.
57.5x12
62.5x10
67.5x9

Prowler push
Sled plus 155x4x50ft

Feet on tire side to side push-up 22
Alt db curl 20x15

2089

10/24/25 deadlift
Mobility

Push-up 35

Deadlift
95x10 sumo
185x5 sumo
235x5
285x3
345x6

Prowler
115x50ft
160x50ft
185x50 ft
210x50 ft

Seated ham curl
100x12
120x12
140x12

Incline dragon flag
10
8

Ab kneeling pd
92.5x10
97.5x12

Kb suitcase farmers walk
44x100 ft per hand 2 rounds each no rest

Rower first time
5 min 1037 meters

Dead hang pull-ups extended pause 30 secs then 5 reps then 30 seconds

2090

10/26/25 back

Mobility

Push-up 40
Pullup 21

Weighted Pullup
25x6
50x6
75x6
80x5

Chest supp hs row
90x12
110x12
130x12

Lat pulldown V-bar
130x10
135x10
140x9

Seated incline db hammer
32.5x8
32.5x8
32.5x8

Cable curl 2 hands weight behind
25x12
35x12
45x12

Archer pullup
12
Dead hang 60 sec

2091

10/27/25 push

Mobility

Power push-up 30
Incline bench
45x12
95x12
135x6
185x5
210x4

Cg bench
135x10
185x8
225x5

Db side lateral
20x12
20x12
20x12

Dips
12
45x10
55x10

1 arm tricep pd
17.5x12
22.5x12
22.5x12

Oā€™Hearn pec Dec
100x12
105x12
110x12

2092

10/28/25 legs

Mobility
Push-up 30

Leg ext
105x15
125x12
145x12
165x12

Hack squat
105x8
195x8
215x8
235x8

Bad girl
40x12
60x12

Good girl
55x12
75x112

Leg press Calves
90x15
140x15
140x15

Sled push
Plus 110x50ft x 2
Plus 165x50ft x 2
Plus 190x50ft x 2

Plank kb pull thru
15x10 per side
Squat 21
Pullup 12
Fist push-up 30

2093

10/29/25 trail run
10/30/25 upper

Mobility

Push-up 33

Seated hs milt ss Pullup ng
50x12
90x10/12 ng cg
140x10/12 ng wg
180x8
230x6
250x5

Incline hs Chest 3x8-10
180x10/pullup ng wg 12
200x10/pullup ng wg 12
220x8

Single arm cable Row
42.5x12
50x10
50x10

Face pull to upper chest
42.5x12
52.5x12
62.5x12

Dip tricep machine
120x12
130x12
140x12

Incline Bicep
30x12
30x12 plus 5 rest pause

Push-up on ball
27

2094

11/1/25 murph NEW PR!!!
20lb vest

1 mile

Pullup 15 13 12ā€™ 10 11 8 7 5 5 5 5 4 (100)
Squat 70 50 50 50 40 20 20 (300)
Push-up 35 31 31 27 25 20 20 11( 200)

1 mile

OMG 36:30 Alltime or by 3 mins 10 seconds!!!

God is good! I am so proud of myself!

2095

11/2/25 back
Mobility

Push-up 35
Pullup 22
Weighted Pullup
25x8
50x6
75x4 drop 50x3

Dips
22
45x8
70x8
90x7

Chest supp hs row
110x12
130x12
140x10

Lat pulldown
145x8
150x7

HS Shrugs
90x12
180x12
270x12
320x12

Rear delt machine
100x12
100x11

Rear delts
100x12
100x11

1 arm Pullup holding on to band5 per side
Fist push-up 31
Dead hang 50 sec do a pullup every 10
Seconds

2096

11/3/25 delts and arms

Mobility

Push-up plyo 10

Seated hs milt
90x12
140x10
180x7
230x6
270x4

Db side lateral
22.5x12
27.5x12

Alt db curl
35x8
40x7

Elbows out ext
40x12
45x12

Seated incline db hammer against back of preacher
30x10
35x8

Vbar tricep pd
72.5x8
77.5x8

Pullup 21
Push-up 1 hand on ball
15 each

2097

11/4/25

Mobility
Push-up 35

Seated calf
25x15
115x15
125x15
135x15

Leg ext
125x15
145x12
165x14

Hack squat
105x8
195x8
245x6
285x5

Lying ham
110x8
120x6

Walking lunges
30 ss box squat 20
30 ss side steps 20 each

Sled push
Plus 175x50ft x 2
Plus 200x50ft x 2

Plank kb pull thru
15x11 per side
Squat 21
Pullup 15
push-up feet on tire 30

2098

11/5/25 chest

Mobility

Push-up 35

Incline bb
45x12
95x10
135x8
185x5
205x5

Incline db press
70x10
75x10

Feet on box side to side push-up ss face pull
20/47.5x12
18/47.5x12

1 arm tricep pd
22.5x12
22.5x12

Paused push-up nose to floor
21

2099

11/7/25 deadlift

Stairmaster 3 min
Mobility
Push-up 36

Sumo dl
45x12
135x5
225x5
275x3
DL conventional
325x3
375x4

Step up
10
25x10
25x10

Box squat to box jump
3

Sled pull backwards
Plus 110x2x50ft
plus 155x2x50ft
Plus 200x2x50ft

Farmers walk 1 kb switch every 50ft
44x500 ft

Hlr
12
12
12

Kneeling ab pd
92.5x10
92.5x10
92.5x10