Life After Hip Resurfacing

Training Training Logs
2205

Yeah my surgery was 5/5/2015

It took forever to run again.

But now I have a 36:30 real murph time. Feeling great.

Diet is so important

2206

4/6/26 push

Mobility

Push-up 45

Bench press
45x20
135x12
185x5
215x5
225x5
235x5

Seated db milt
55x10
55x10
55x10

Dip machine
180x12
185x10
190x10

Ogearn pec Dec double drop
100x10/90x10/80x5

Dn side lateral 1 arm
25x12
25x12

Tricep pd
67.5x12
72.5x12
72.5x12 as diamond push-up 30

2207

4/10/26 arms

Mobility

Push-up 40
Chinup 12

Dip HS
90x15
140x10
180x10
230x6
230x6

Alt db curl
35x7
40x6
45x6

Incline tricep elbows out ext
45x10
50x10

Preacher HS curl
70x10
80x8

Tricep Vbar pd
77.5x8
82.5x8

Db pinwheel
35x8
35x8

Rock climb Pullup
12
Squat 20
Push-up feet on tire 30

2208

4/13/26 upper

Mobility

Push-up
40

Pullup
12
Weighted Pullup
25x6
50x5
50x6

Seated milt hs press
90x12
140x10
180x10
200x9

HS back high row
90x10
140x10
160x9

Side db lateral
22.5x12
25x12

Lat pd
130x10
130x10

Rear delt machine
100x10
105x10

Cg push-up 35
Pullup 12
Straight arm standing med ball twist 11x15
Squat 20

2209

4/14/26 legs

Mobility
Push-up 40

Box squat
5
45x5 front
135x5
185x6
225x3
245x5
255x5

Seated ham curl
160x10
180x10
200x11

Leg ext
185x10
185x11
205x8

Leg press calf
140x12
160x12
160x12

Pullup 15
Feet on tire push-up 31
Squat 20

2210

4/15/26 chest

Mobility

Push-up 10 plus 5 clap

Bench
45x20
135x12
185x8/wg ng Pullup 12
225x6
245x5
255x3

Dips
15
90x6
100x6

Incline HS chest
180x10
230x8
270x5

Seated 1 arm oh tricep db ext
32.5x12
37.5x12

Ez curl tricep pd
65x12
72.5x12
80x12

Ng cg Pullup 12
Power push-up against band 35
Squat 20 plus 1 jump

Ab circuit

2211

4/16/26 trail run 5.3 miles

4/17/26 deadlift

Mobility

Push-up
Pullup

Deadlift
Sumo 135x5
225x5 deficit
275x5 deficit
315x2 doh
345x6 belt

45 degree hyper
45x10
45x10
45x12

HS shrug
180x12
270x10
270x10

Hlr bent knee
10
10
10 plus 5 dip grip

Push-up 35
Dead hang Pullup 7

2212

4/18/26 trail run

4/19/26 back

Mobility

Push up
30

Ng Pullup 5s
15
25x5
50x5
60x5
70x5

Corner bb row 1 arm
Plus 45x10
Plus 70x7
Plus 80x7

Dips
20
45x6
90x7

Vbar lat pd
160x7
175x7

Hammer strength row 1 arm
90x7
100x7

Push-up against band feet tire
Mx42
Tire farmers walk
220x200feet
Squat 21
Pullup 12

2213

4/20/26 delts biceps

Mobility
Push-up 40

Pullup 12

Seated hs oh press
90x12 pullup wg ng 14
90x10
140x10
180x7
230x6
250x7

Seated db shrug to clean
27.5x10
27.5x10

Rear delt
100x10
110x10

Alt db curls
30x7
40x7
50x6

HS Preacher curl
90x5
90x6

Pinwheel curl
52.5x6

Trx row 12
Push-up on med ball 30
Med ball
Twist 11x15

2214

4/21/26 legs

Mobility
Push-up 40

Seated ham curl
100x15
140x12
180x10
220x10+4+3 rest pause

Hack squat
105x8
195x5
245x5
265x5
155x20

Seated calf
115x12
115x15/7/7 rest pause

Step up kb
10
35x10
35x10
Kb one arm
Swing 35x10
Squat 21
Pullup 12
Push-up 31

2215

4/22/26 upper

Mobility

Push-up
35

Bench
45x20
135x10
185x5 Pullup wg ng 12
215x5
245x4 Pullup wg ng 12
265x3
225x5

Db Row
100x8
100x9

Lat pd
145x10
150x9

Incline db chest
80x12
85x8

Seated db curl
30x10
30x12

Dip btb machine tricep
160x12
165x12

Kneeling face pull
57.5x12
62.5x12

1 arm push-up on ball
20 each
Pullup 15

2216

4/23/26 deadlift

Deadlift
Sumo 135x5
225x5
275x3
325x3
375x5 belt

45 degree hyper
45x10
45x12
45x12

Dip grip bent knee
15
15
15

Kneeling ab
92.5x10
97.5x10
97.5x10

Pullup 12
1 arm farmer kb
4

2217

4/26/26 back

Tradmill 5 min

Mobility

Push-up 41

Ng Pullup
22
25x5
50x5
75x6
Bw x 12

Bb row
135x6 easy
185x6
205x6
225x6 straps

Vbar lat pd
175x6
180x6

1 arm hS High row
45x6
90x6
115x6

Alt db curl
40x6
45x6
50x7

Preacher HS curl
70x8
80x7

Push-up 35
Pullup 12

Rower 5 min 1044 m

2218

4/27/26 delts

Mobility

Push-up 35
Pullup 10
Squat 20

Seated HS milt press
90x12
90x10
140x6
180x3
200x1
230x6
240x6

Db side lateral seated
20x10
22.5x10/4/3 rest pause

Face pull
50x12
57.5x10
57.5x12

Upright row
60x8
70x8

Rear delt machine
110x8
115x8

Push-up feet on tire 35
Squat 25
Med ball twist 11x20

2219

4/27/26 pm

Trail run
20 pull-ups

4/28/26 arms

Mobility
Push-up 45

Chin up 12

Seated db curl
27.5x12
35x8
42.5x6

Dip hs
90x12
180x8
200x8

HS preacher curl
70x8
80x8

Elbows out ext
40x12
45x12

Cable curl ss tricep PD
50x12/65x12
55x12/70x12

Squat 25
Pull-ups 12
Cg push-up 35

2220

4/29/26 upper

Stairmaster 4 min

Mobility

Plyo push-up 10

Incline Hs Chest
90x12.10/pullup 12
180x5
230x5/pullup 12
270x10 pr

Corner row
B plus 90x12
B plus 135x12
B plus 180x10

Incline Db press
80x10
85x10

HS high row
45x10
90x10

Tricep pd
62.5x12
72.5x12

Seated db curl
32.5x10
37.5x9

Dips 31

2221

5/1/26 deadlift

Mobility
Push-up

Deadlift
Sumo 135x5
225x5
275x3
335x3
395x3 belt

Hack squat
105x5
195x5
245x5

45 degree hyper
45x12
90x10

Kneeling ab
92.5x12
97.5x12

1 arm farmer kb
50x100 feet each
Squat 21