Life After Hip Resurfacing

Training Training Logs
2125

12/13/25 deadlift

Mobility

Push-up 40

Deadlift
45x12
135x5 sumo
225x5
275x3
325x5 belt
345x6 belt

Hack squat
105x6 warmup
195x6
245x6

Seated hamstring curl
120x10
140x10

Leg ext
165x10
185x10

Seated calf
115x12 warmup
135x12
155x12

Stairmaster 5 min hiit

Push-up 40
Pullup 12 plus 3 paused dead hang

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

2126

12/14/25 back

Mobility

Push Up 40

Pullup
15
25x6
50x3
75x5
75x5

Corner row
B plus 90x8 warmup
B plus 135x8 too light
B plus 160x7

Vbar lat pd
145x6
160x6

Seated cable row 1 arm
57.5x7
65x7

HS shrug
320x6
340x6

1 arm Pullup holding onto strap
5
Fist push up. 35

Rower
1026 meters in 5 mins

2127

12/15/25

Mobility
Push-up
45

Seated milt hs
90x12,10/pullup ng wg 12
140x6
180x3
230x6
250x6

Db side lateral
30x8
32.5x8

Facepull
52.5x10

52.5x10
Hlr bent knee
12
12

Kneeling ab
92.5x8
92.5x
Rear delt machine
100x10
110x10

Pike push-up feet on high box
25
Pullup 12 then hanging bicycle 10 plus 2 Pullup

2128

12/16/25 arms

Mobility

Push-up 41

Dip HS
90x12/db curl /17.5x12
140x10
180x6
210x6
220x6

Alt db curl
32.5x6
40x7
45x6

Incline db triceps
32.5x10
40x10

Seated db hammer
32.5 x 8
37.5 x 8

Tricep pd
65x10 too easy
72.5x10 easy

Bicep lat pd
130x8
135x8

Standing db wrist
45x12
50x12 ss rock climb cliff hanger 40s

Feet on low box diamond push-up 40
Box squat 30
Ng Pullup 15

2129

12/18/25 deadlift

Mobility

Push-up 40
Squat 20

Deadlift
45x12
135x5 sumo
225x5
275x3
345x5 belt
355x5 belt

Hack squat
105x5warmup
205x6
250x6

Seated hamstring curl
140x10
160x11

Leg ext
185x10
185x12

Seated calf
125x15 warmup
145x12
165x12

Leg press calf
180x12
200x12

Push-up 40
Pullup 14

2130

12/19/25 chest

Mobility

Clap pushups 10

Incline bench
45x15
95x10
135x8
165x3
185x6
190x6

HS INC
180x8
200x8

Dips
12
90x6
115x7

Oā€™Hearn pec Dec
100x8
110x8

Med ball 1 arm push-up
15
12

2131

12/21/25 back

Mobility

Push Up 40

Pullup
20
25x6
50x5
75x6
80x4 ugh

Corner row
B plus 135x6
B plus 180x6
B plus 190x7

Vbar lat pd
160x6
165x7

Db row max rom and contract
90x6
90x7

Seated cable row 1 arm
65x8
72.5x7

Power push-up against band
M x 40
Clapping Pullup 10 plus 1

Rower
1090 meters in 5 mins new PR

2132

12/22/25

Mobility
Push-up
45

Seated milt hs
90x12,10/pullup ng wg 14
140x6
200x5
250x6
270x6

Db side lateral
32.5x8
32.5x8

Rear delt machine
110x8
120x8

Facepull
52.5x10
57.5x10

BTB SHRUG
225x8
245x8

Hlr bent knee
12
12

Kneeling ab
92.5x12 ss hlr bent knee 12
97.5x10/14
Standing med ball twist 15x20

Pike push-up feet on high box
30

Squat 25

2133

12/23/25 arms

Mobility

Push-up 50
Pullup 12

Cg Bench
45x12
135x10
185x5
225x6
245x5

Alt db curl
30x8
40x7
45x7

Incline db triceps
42.5x10
45x10

Seated db hammer
37.5x8
37.5 x 8

Tricep pd rope
75x8
77.5x8

Bicep lat pd
135x8
140x8

Db hammer preacher
22.5x12
22.5x12

Standing db wrist
45x20
Rock climb cliffhanger 50 sec

Feet on low box diamond push-up 41
Box squat 30
Ng Pullup 15

2134

12.26/25 deadlift

Push-up 40
Squat 20

Deadlift
45x12
135x5 sumo
225x5
275x3
335x5 belt
365x5 belt

Hack squat
105x5warmup
215x6
255x6

Seated hamstring curl
160x11
160x11

Leg ext
185x12
205x10

Seated calf
135x12
155x12
165x12

Leg press calf
180x12
210x12

Push-up 30
Pullup 15

2135

12/28/25

Morning mountain hike in snow 3 miles

Pm upper 1

Mobility

Push-up 30

Pullup ng
15
25x5
50x5
75x6
50x7

Seated oh bb milt
95x10
115x8
135x8

Seated cable row
160x8
175x7

Dips
15
90x8
100x7

Seated db curl
27.5x10
32.5x10/4/3 rest pause

Elbows out ext
40x10
45x11/4/3 rest pause

Rear delt machine
115x8
100x11

Push-up feet on tire holding db ng
10 then mini band x 40
Archer Pullup 12 plus 2 dead hang

2136

12/29/25 squat legs

Mobility

Push-up 32

Box squat
10
45x5
135x5
185x5
225x5
255x5
225x7

Seated leg curl
100x10
140x15/7/5 rest pause (22)

Leg ext
125x12
165x12/7/5 rest pause (22)

Leg press calf
90x12
140x15/8/8 rest pause (31)

Kneeling ab pd
87.5x12,12,12

Fist push-up
35
Hlr bent knee obliques 10
Med ball twist 10x20
Cliff hanger 60 sec

2137

12/31/25 upper push

Powerhouse different gym
Things feel different

Mobility

Push-up 10 plus 10 clapping

Incline Hs
90x12
180x10
230x6
250x6
200x11

Incline db press
75x10
85x8

Pullup wg
15
15

Seated cable fly
40x12
50x12
50x12

Seated db side lateral
20x12
20x12
20x12

Tricep pd back to pad
50x12
60x12
60x12

Dip machine
110x15
140x15/9/9 rest pause

Cable underhand front raise
34x12
40x12
Push-up on box 31
Pullup 15

2138

1/1/26 pull pump
Focus

Mobility

Push-up 40
Pullup 21

Lat pd wing grip
100x12
115x12
130x10

Db row
70x12
75x12
80x12

HS lat pd feel it Lower lat
90x12
140x12
160x14

Alt db curl
30x12
35x10
35x12

Seated HS preacher curl
45x12
55x12
65x12

Rear delt machine
80x15
90x15
90x15

Facepull
50x15
60x15
70x15

Standing cable curl
46x12
60x12/5/4 rest pause

Standing db wrist
50x15
55x15
55x15

Push-up 35
Pullup 15

2139

1/2/26 deadlift

Mobility
Push-up 35
Pullup 15

Trap bar deadlift
45x10
135x5
225x5
315x5
345x5 belt

Leg ext
100x15
120x15
140x15

Hack squat
Calf
90x12
140x12
140x12

Kneeling ab
90x12
100x12

Hlr dip bent knee
15
15
15

Tire flip/pushup/pullup
200? X 10/35/14

Kb standing side twist
15x15
Squat 21
Kb standing twist 30x15
Cliff hang bicycle 15

2140

1/4/26 upper

Mobility

Push-up 40

Pullup wg
20
25x6
55x5
75x6
80x6
55x7

Dips
21
90x8
115x7

Seated cable row
175x8
175x8

Seated HS miltary
180x8
230x10 plus 2

Seated db curl
30x10
32.5x11/5/4 rest pause (20)

Elbows out ext
45x12
50x12/5rest pause

Seated db rear delt
17.5x12
17.5x12

Push-up feet on tire holding db ng
mini band x 42
Archer Pullup 12 plus 3 dead hand

2141

1/5/26 legs

Mobility

Push-up 40
Pullup 15

Box squat
10
45x5
135x5
185x5
235x5
265x5
235x7

Seated leg curl
120x12
140x15/7/8rest pause (30)

Leg ext harder machine than last week
125x12
165x12 drop 135x5 drop 120x5

Seated calf
115x15
135x15/10/7 (32 rest pause)

Kneeling ab pd
87.5x12
92.5x12
92.5x12

Fist push-up
35
Pullup 12
Med ball 13x30 twist
Hlr bent knee obliques 10

2142

1/7/26 pull pump
Focus

Mobility

Push-up 40
Pullup 21

Lat pd wide grip
105x12
120x12
135x12

Seated cable curl 1 arm
50x12
57.5x12
57.5x10

HS high row
90x12
140x12
160x10

Alt db curl
30x10
40x10

Seated machine preacher curl
45x12
55x12
70x12

Rear delt machine
80x15
90x15
90x15

Facepull
52.5x12
57.5x12
62.5x12

Standing cable curl
46x12
60x12/5/4 rest pause

Standing db wrist
50x15
55x15
55x15

Rick climb Pullup 12
Rower 5 min 1065 meters

Push-up 35

2143

1/8/26

Push-up 10 plus 10 clapping
Pullup wg ng 15

Db incline
45x12
60x12
75x10
85x10

Dip machine
110x12
130x12
150x12

Incline Hs
180x10
230x8
250x7

Seated db side laterals
17.5x15
27.5x10

Overhead tricep cable ext
42.5x15
47.5x15
47.5x12

Pullup wg ng
15

Oā€™Hearn pec Dec
85x12
90x12
95x12

Push-up feet on box 50

2144

1/9/26 deadlift

Push-up 35
Squat 20

Deadlift
45x12
135x5 sumo
Pullup 15
225x5
275x3
325x2
375x5 belt powerful

Hack squat
195x6
245x6
265x5

Leg ext
130x12
145x12

45 deg hyper
45x12
45x12

Hlr bent knee 12
Push-up 30
Pullup chest to bar 12
Hlr bent knee 12
Box squat 21

Farmers walk tire
150x200ft