Life After Hip Resurfacing

Training Training Logs
2145

1/10/26
Trail run 2 miles
10
Rounds of Cindy
5 pull-ups/10 pushups/15 squats
1 mile of trail run

42 mins

1/11/26

Mobility

Push-up 40

Pullup wg
20
25x6
60x5
75x5
85x4 drop 50x5 drop 25x5

Dips
21
90x6
115x6
135x5

Seated HS miltar
90x10
180x8
240x8 plus 2

Seated db curl
30x12
30x10 plus 4 plus 4 (18)

Elbows out ext
50x12
50x12/3 rest pause

Inverted trx row
12
12/pushup 30
12/cg push-up 30

Archer Pullup 10 plus 4 dead hang

2146

1/12/26 legs

Mobility
Push-up 40
Pullup 15
Squat 20

Hack squat
105x10
195x6
245x5
265x5
285x5

Seated hamstring curl
120x12
140x12
160x14

Waking lunge
32
32

Dip grip bent knee raise
15/rock climb Pullup 12
15
15

Seated calf
115x15
135x15
155x15

Fist push-up 35

Hanging dragon flag 3 super slow

2147

1/14/26 pull
Mobility

Push-up 30
Pullup 21

Seated cable curl 1 arm
50x12
57.5x12
65x10

Lat pd Vbar
120x12
135x10
150x8

HS high row
140x12
160x10
165x10

Seated hs preacher curl
45x12
65x10
75x10

Seated db hammer
30x12
30x12
30x12

Kneeling face pull
42.5x12
52.5x12

Rock climb Pullup 14
Push-up 35

Rower 5 min 1031 meters

Hanging dragon flag 5

2148

1/15/26
Push-up 12 plus 13 clapping
Pullup wg ng 15

Hs Incline
90x12,10
180x8
230x7
270x6

Db incline

80x10
85x8

Hs Dip machine
180x12
200x10
220x9

Seated side lateral machine
80x12
90x12

Single arm tricep pd
22.5x12
27.5x12
27.5x12

Chinup
14

Oā€™Hearn pec Dec
90x12
100x12

Push-up feet on highest box
50 rest 45 second
27

Hanging dragon flag 5

Stretch

2149

1/16/26 deadlift

Push-up 35
Squat 20

Deadlift
45x12
135x5 sumo
Pullup 15
225x5
275x3
330x2
385x4 belt
405x2 belt

Hack squat
195x6
245x6
270x5

Leg ext
130x12
150x12

45 deg hyper
45x12
45x14

Pullup 12
Push-up 33
Box squat 21

Hanging dragon flag
5
4

Stretch

2150

1/18/26

Mobility

Push-up 40

Pullup wg
15
25x5
50x3
75x3
95x3
50x7

Dips
21
90x5
135x5
145x5 hard

Seated HS miltar
90x10
180x8
250x7

Seated db curl
35x10
35x11

Elbows out ext
50x12
50x14

Archer Pullup/cg push-up
10/30
8/25

2151

1/19/26 legs

Mobility
Push-up 40

Box squat
5
45x5
135x5
185x5
225x3
255x3

Leg ext
165x12
185x12
185x12

Seated hamstring curl
120x12
140x12
160x12

Waking lunge
32
32

Dip grip bent knee raise
rock climb Pullup 12/15
15
15

Seated calf
115x15
135x15
155x16

Fist push-up feet on box 35
Pullup 14

2152

1/21/26 pull
Push-up 35
Pullup 22

Seated cable curl 1 arm
50x12
57.5x12
65x11

Lat pd
130x12
145x10
150x8

HS high row
140x10
160x10
165x10

Seated hs preacher curl
55x12
65x10
75x9

Seated db hammer
32.5x10
32.5x10
32.5x11

Rear delt machine
100x10
100x10

Kneeling face pull
47.5x12/pushup 35
52.5x12

Rock climb Pullup 14
Push-up 30

Rower 5 min 1031 meters

2153

1/22/26
Push-up 15 vbtvbbbclapping
Pullup wg ng 15

Hs Incline
90x12,10
180x8
230x7
275x7

Hs Dip machine
180x12
200x12
230x6 couldnā€™t keep my butt glued lol

Seated side lateral machine
90x12
100x12
100x12

Oā€™Hearn pec Dec
100x12
100x12

1 arm Tricep pd
20x12
25x12

Ng Pullup 12
Trx push-up 12,12
Push-up feet on highest box
35
28

Hanging dragon flag 5

Stretch

2154

1/23/26 mountain hiking in snow/ice

1/24/26 deadlift

Push-up 31

Deadlift
45x12
135x5 sumo
Pullup 15
225x5
275x5
330x10 belt

Hack squat paused at bottom
195x5
245x5
275x5

Stepup
10
Kb 35x10
Kb 35x10

Pullup 15
Push-up 31
Pullup 12
Push-up 25

Hanging dragon flag
5
5 plus 10 bicycle

Kneeling ab pd
80x12
87.5x12
95x12

Stretch

2155

1/26/26 upper

Mobility

Push-up 35
Pullup 12

Weighed Pullup
25x5
50x5
60x7

Seated HS milt
90x12
180x5
230x5
250x6

Seated cable row
115x10
145x10
160x10

Dip12
45x7
90x7

Seated db curl
30x12
32.5x10

Push-up against band feet on box
M x 45

Face pill
47.5x13
52.5x12

Dead hang 10 sec Pullup
5

2156

1/27/26 squat

Mobility
Push-up 25
Box squat 15

Seated hamstring curl
100x12
120x12
140x12
160x12

Hack squat
105x5
195x5
245x5
285x5

Leg ext
125x12
145x12
165x12
185x15

Waking lunge
32
36

rock climb Pullup m/dip grip bent knee raise
14/15
12/15

Seated calf
115x12
135x12
155x12
165x

Fist pushup 35

Hanging dragon flag
5 plus 2 Pullup

2157

1/28/26 upper

Mobility

Push-up 20
Pullup 14

Bench press
45x20
135x10
185x5
215x8

Db incline press
80x8
90x6

Lat pulldown
130x10
145x11

Dip Hs machine
90x12
180x12
200x12

Seated db hammer curl
30x12
35x10

Kneeling face pull rope
47.5x12
52.5x12

Ng Pullup
14
Finger tip push-up 35

2158

1/20/26 deadlift

Push-up 31

Deadlift
45x12
135x5 sumo
225x5
275x3
325x3
375x5

Stepup
10
Kb 35x10
Kb 35x12

45 degree hyper
12
45x12
90x9

Pullup 12
Push-up 3p

Hanging dragon flag
5 plus 10 bicycle

2159

2/2/26

Mobility

Push-up 35
Pullup 12

Weighed Pullup
25x5
50x5
75x5

Seated HS milt
90x12
180x5
230x5
270x5

Seated cable row
145x8
160x8
175x7

Tricep pd
52.5x12
57.5x12

Face pull
52.5x12
57.5x12

M push-up db feet on box
X40
Standing alt db curl
20x21
Dead hang 60 sec

2160

2/3/26

Mobility
Mobility
Push-up 40
Box squat 20:

Seated hamstring curl
100x12
120x12
140x12
160x14;

Hack squat
105x5
195x5
255x3
305x4

Walking lunge
32
32

Leg ext
145x12
145x12
165x12

Waking lunge
32
36

rock climb Pullup m/dip grip bent knee raise
14/15
12/15

Seated calf
115x12
135x12
155x12
165x

Fist pushup 35

Hanging dragon flag
5 plus 2 Pullup Push-up 25
Box squat 15

Seated hamstring curl
100x12
120x12
140x12
160x12

Hack squat
105x5
195x5
255x3
305x4

Walking lunge
32
32

Leg ext
145x12
145x12
165x12

Smith machine calf
90x12
110x12
130x12

rock climb Pullup m/dip grip bent knee raise
12/15
12/15

Fist push-up 40

2161

2/5/26 upper

Mobility

Clapping Push-up 20
Ng wg pullup 14

Incline HS chest
90x12
90x10
185x6
230x5
280x6

Lat pulldown vbar
130x10
150x11

Dip machine
120x12
140x12
160x15

Seated preacher curl machine
50x12
70x12
80x10

Elbows out tricep db
35x12
35x12
35x12

Db hammer curl seated
35x10
35x10

Kneeling face pull rope
47.5x12/side to side push-up 20
52.5x12/side to side push-up 20 plus 1

Ng Pullup
14
Finger tip push-up 35

2162

2/5/26 deadlift

Mobility

Push-up 30

Deadlift
45x12
135x5 sumo
225x5
275x3
325x3
385x5 belt

Stepup
Kb 35x10
Kb 35x10
Kb 35x10

Hanging dragon flag
5
5

45 degree hyper
12
45x12
45x12

Rock climb pullup 12
Fist push-up 35

2163

2/7/26 back

Mobility

Push-up 40

Pullup ng
12
25x5
50x5
75x6
Bw x 21

Seated Hs milt
90x10
180x5
230x5
270x5

Seated cable row
160x8
145x10

Seated db shrug to clean
20x12
25x10

rear delt machine rev pec
85x12
90x12

Db shrug
90x12
95x12

Push-up 40
Pullup dead hang paused 3 sec 7

Stretch

2164

2/8/26 arms

Mobility
Push-up 40

Alt db curl
17.5x12
30x8
40x6
47.5x6
50x4

Dips
15
45x6
90x6
115x7

Preacher machine curl
70x12
80x12

Elbows out ext
40x12
40x12
40x12

Seated db hammer curl
30x12
30x12

1 arm tricep pd
22.5x12
22.5x12

Pullup 12
Push-up against band 41