Life After Hip Resurfacing

Training Training Logs
2105

11/14/25 1/2 murph
20lb vest

1/2 mile

Pullup 12 14 13 11
Squat 60 50 50
Push-up 35 35 30

1/2 mile

17 mins 17 seconds

2106

11/16/25 Pullup

Mobility

Push-up 40
Pullup
23
25x5
50x5
75x5
25x12

Dips
21
45x5
90x5
135x5
45x12

Db row
100x8
100x8
100x8

Seated db military press
50x10
60x10
70x8

HS shrug
180x10
270x10
360x8

Push-up against band
M x 50 max power
Clapping Pullup 11

2107

11/17/25

Push-up 35

Box squat
45x12
135x5
185x5
225x5
245x5

Seated hamstring curl
120x12
140x12
160x12

Leg press calf
90x12
110x12
130x12

Leg ext
145x15
165x12
185x14

Hlr bent knee
12
12
12

Med ball twist 13x20
Push-up 40

2108

11/18/25 arms

Mobility
Push-up 41

Alt db curl
27.5x12
35x8
45x6
45x6

Dip HS
140x12
200x8
220x8

Seated db curl
32.5x10
32.5x11

Cg bench ss ng pullup
135x12/12
185x8/12
225x5/12

V bar tricep
52.5x12
62.5x12
72.5x12

Push-up on ball 1 arm
15

2109

11/19/25 chest

Mobility
Push-up 40

Incline bench
45x20
95x8
135x6
175x5
200x5/ wg Pullup 12
185x6

Feet on tire side to side push-up
20
20

Lat pd
115x10
130x10

Oā€™Hearn pec Dec
100x10
110x10

Face pull
47.5x12
52.5x12

Diamond push-up 31

Pullup 12

2110

11/21/25 deadlift

Mobility

Push-up
40
Squat 10

Deadlift
45x10
135x5
225x3
315x2
365x1
405x2,1
315x7

Step up db
50x8
50x8

Hlr
12
12
12

Hyper 45 degree
15
45x15

Pull up 12
Stretch

2111

11/23/25 back

Mobility

Push-up
40

Pullup
15
25x6
50x6
60x6

Corner row
B plus 90x8 warmup
B plus 160x6
B plus 170x6

HS shrug
180x10 warmup
270x6
320x6

HS 1 arm row
45x8
70x8
80x8

Straight arm lat pd
50x10
65x10

Push-up against band mx40
Pullup dead hang 12

2112

11/24/25 shoulders forearms

Mobility

Push-up 40

Seated HS milt
90x12
140x10
180x5
230x6
240x6

Db side lateral
30x8
30x8

Seated db Shrug to clean strict
25x8
25x8

Rear delt machine
105x8
105x8

Standing Db wrist curl toward body
50x12
50x12

Plate pinch
50x30 sec
50x31 sec

Face pull to upper chest
47.5x12
57.5x12

Cg push-up 45
Pullup ng 12

2113

11/25/25 legs

Sauna
Mobility
Push-up 40

Lower Box Squat
10
45x10
135x5
185x5
235x4
235x5

Leg ext
145x12
165x12
165x12

Seated hamstring curl
85x8
90x8

Standing glute
70x8
75x8

Seated calf
125x12
135x12
145x12

Squat 25
Fist push-up 40
Pullup 16

2114

11/26/25 chest arms

Mobility

Clapping push-up
10

Incline bench
45x15
135x8:Pullup ng wg 12
155x5
185x5
205x5

Alt db curl
32.5x8
40x7
45x6

Dip HS
140x8
180x8
200x8

Seated db curl
30x10
30x10

1 arm tricep pd
22.5x12
27.5x12

Chin up 12
Finger rtip push-up 41

2115

11/28/25 deadlift

Stairmaster 3 min

Mobility

Push-up 40

Deadlift
45x12
135x5 sumo
225x5
275x5
315x7 belt doh

Hack squat paused at bottom
105x5
195x5
245x5

45 degree hyper
12
45x12
45x12

Kneeling ab
92.5x10
97.5x10

Hlr bent knee
12
12

Kb suitcase walk
44x100ft x 4 no rest
Switch hands ever 100 feet

Push-up 35

2116

11/30/25 upper
Mobility

Push Up 40

Pullup
20
25x5
50x5
60x7

Dips
12
45x5
90x5
115x7

Seated cable row
130x10
145x10

Seated HS milt
90x10
180x10
190x10

Alt db curl
30x10
35x10

TricepPD Straight bar
57.5x12
65x12

Rear delt machine
90x12
95x12

Stretch

2117

12/2/25 squat

Mobility

Push-up
35

Leg ex
85x12
125x12
165x12
185x12

Hack squat
105x8
195x5
245x5
265x7

Glute kickback machine (ass blaster 3000)
60x10
65x10

Seated hamstring curl
100x12
120x12
120x12

Seated calf
115x12
135x12
145x12

Hlr ss box squat
12/12
12/12

Standing med ball rotation
10x15
10x15

2118

12/3/25 chest/back

Mobility

Power push-up 30

Incline HS chest
90x12
140x10
180x5 Pullup ng wg 12
230x3
270x7
290x5

Incline db
70x10
80x10

Lat pd
130x12
145x10

Oā€™Hearn pec Dec
100x10
110x10

Rear delt machine rev pec
100x10
110x10

1 arm underhand Hs lat row
70x10
80x10

Trx push-up 21
Pullup 16

2119

12/5/25

Stairmaster 3 min

Mobility

Push-up 40

Deadlift
45x12
135x5 sumo
225x5
275x3
335x7 belt

Stepup kb
36x10
36x10

45 degree hyper
45x12
45x12
45x12

Kneeling ab
92.5x12
97.5x12
97.5x10

Kb suitcase walk
44x100ft x 4 no rest
Switch hands ever 100 feet
Plus 100 feet switch at 50ft
500 feet total

Box squat 21
Pull-up 12
Push-up feet on tire 35

2120

12/6/25 full body light

Stairmaster 5 min

Db shoulder press
30x12
50x12

Face pull
40x12
50x12
60x12

Pull-ups 27

Seated cable row
80x12
80x12

Lat pd
80x12
80x12
80x12

Incline HS press
110x12
160x12
180x12

Db side lateral
20x12 20x12

Tricep pd
42x12
50x12
50x12

Alt db curl
30x12
30x12

Seated calf
90x20

Leg ext
90x15

2121

12/6/25 back/forearms
Mobility

Push Up 40

Pullup
20
25x7
50x5
75x6

Bb row
135x6
185x6
205x7

Vbar lat pd
145x7
155x7

Seated hs 1 arm lateral behind
80x8
85x8

Seated cable row 1 arm
50x10
50x10

Db standing wrist
50x12
55x12

Push-up 35
Rock climb Pullup 12

2122

12/7/25 delts biceps

Mobility

Push-up 40

HS milt press
90x12/pullup ng wg 12
140x10
180x6
230x6
270x5

Db side lateral
27.5x10
30x10

Rear delt machine
100x10
110x10

Alt db curl
30x10 warmup
37.5x8
45x7

Db hammer
45x7
45x7

Face pull
42.5x12
47.5x12
Med ball pushup 35

2123

12/8/25 legs

Stairmaster 3 min

Mobility

Push-up 50

Box squat
10
45x10
135x5
185x5
225x5
255x5

Step per leg
10
40lb kb x10
40lb x 10

Seated hamstring curls
120x12
140x12

Leg ext
145x12
165x12

Seated calf
115x12
145x12
165x12

Push-up 30
Pullup 12 plus hanging bicycle 20

2124

12/10/25 upper

Mobility

Push-up clapping 12

Cg bench
45x15/pullup wg ng 12
95x10/pullup wg ng 12
135x8
185x5
225x5
255x3

Lat pulldown neutral grip wide
130x8
145x8
145x7

Oā€™Hearn pec Dec
95x10
105x10
110x10

1 arm seated cable row
42.5x10
50x10

Seated incline db curl
30x10
32.5x10

Tricep pd
47.5x12
52.5x12
57.5x14 plus cg push-up 35