Life After Hip Resurfacing

Training Training Logs
802

11/6 and 11/7

Walk

11/8/19 bench

Bench
185x5
190x5
195x5
200x5
205+ch x 5

Db row
80x8
90x8
95x8

Tribar lying ext
80x8
80x8
80x10

BB curl
70x8
75x8
80x8

Face pull
Px15,15,15

Walk 15 min

Pull-up 11
Push-up 31
kB swing 35x20
Crunch 33
Fk 30

Stretch

803

11/9/19 walk 40 min

11/10/19 log press and DL

Log
55x12
75x8
105x5
125x5
130x5
130x5
135x7

Deadlift
135x5
185x5
195x5
225x5
255x10

Deficit deadlift
225x5
225x5
225x5

Dips
10
10x10
10x10

Ab wheel
10
10
10
10
10

Walk 20 min

Chin up 12
Push-up 33
kB swing 35x21
Reverse crunch 12
Crunch 33

Stretch

804

11/11/19 Veteranā€™s Day

Walk 40 min
Pull-up 12
Push-up 22
Flutter kick 22
Crunch 22
Glute Bridge 22

Pushups Army PT test style 2 min pushups
92 push-ups

Sit-ups Army PT rest style 2 min sit-ups 45 lol havenā€™t done sit-ups in a long time

805

11/12/19 Bench 3s

Mobility

Bench
170x5
190x5
215x5

Ssq box squat
115x5
135x5
155x5

Chin x 10
Push-up 22
Chin up 10
Push-up 22

Calf 20
20

Stretch

*no endurance. Nasty cold right now.

806

11/14/19 Bench 5s

Bench
170x5
195x5
215x10

BBB Bench
125x5x10

Inverted row
Bw x 5 x 10

Walk 10 min

Ng pull-up 12
Push-up 25
Crunch 25
Reverse crunch 12

807

11/15/19 DL 5s

DL
45x12
135x5,5
185x5
235x5
275x5
305x5

BBB deadlift
185x5x10

Dip grip bent knee
BW x 5 x 10

Neck harness
20x20
20x20
20x20

Walk 10 min

Chin up 12
Db push-up 25

808

11/16/19 Log 3s

Log
55x12
75x8
95x6
115x3
130x3
145x7

Pull-up ng
5
20x5
30x5
40x5

Cg bench
135x5
185x5
185x5
185x5
185+chain x 5

Db row
70x10
70x10
70x10

Face pull
Px20
Px20
Px20

Db side lateral
15x12
15x12
15x12

Push-up
25
Ng pull-up 10

809

11/18/19 SSQ 3s

Mobility

Ssq box sq
10
65x8
115x5
155x5
170x3
190x3
215x3

SLDL
135x5
185x4x5

Lunges alternating legs each rep
10
10
10

Plank/stair calf
60s/20
60s/20
60s/20

After SLDL I am just happy to go inside my house lol. This unseasonably cold autumn sucks.

810

11/20/19 Bench

Mobility

Bench
45x15
95x5
125x5
150x5
175x3
200x3
225x4
205x6

Incline bench
205x4
185x6

Dips
45x8
35x8

BB curl
85x8
90x8
85x10

Pull-up ng 12
Foam roller push-up 30
kB swing 35x20
Crunch 25
Fk 25

Stretch

811

11/21 walk

11/22/19 back

Mobility

DL
45x15
135x5
185x5
225x3
275x3
325x4
305x5

Pull-up ng
5
45x5
35x6

Db row
90x8
90x8

Neck harness
20x20
25x20

Plate pinch
50x30s
50x40s

Ng pull-up 12
Db push-up 31
kB swing 35x21
Plank 1 min

Stretch

812

11/22/19 cardio

Walk/run 2.5 miles

Toes to bar
5
5

Stair runs 10

Feet up push-up 35
Wg ng pull-up 12
Toes to bar 10 sec negative x2

813

11/24/19 bench 1s

Mobility

Bench
45x20
95x8
135x5
175x5
190x5
215x3
240x3
275x1 joker
215x7

Db row
90x10
100x8
90x12

Step up
25x10
35x10

BB curl
95x8
100x8

Db side lateral
20x10
20x10

Chin up 12
Push-up 35
kB swing 35x22
Plank 1 min

Stretch

814

11/25 walk

11/26/19. Squat 1s

Mobility

Box squat
10
45x5
95x5
135x5
180x2
205x1
230x1 belt
185x3

Pull-up ng
5
50x5
40x7
12

Stair calf raise
25
25
25
25

Ab wheel 15

Stretch

Fast and furious today

815

11/28/19 bench 1s

Mobility

Bench
45x25
95x8
95x5
135x5
175x5
195x5
215x3
240x3
260x1 pauses

Bench bbb
140x10 wg
140x10 wg
140x10 wg
140x10 cg
140x10 cg

Db row
70x10
70x10
70x10
70x10
70x10

Facepull
Px20
Px20
Px20

Seated plate shrug and clean
10x12
10x12

Walk 5 min

Pull-up wg 12
Push-up 30

816

11/29/19 DL 1s

Mobility

DL
45x10
135x5
185x5
225x3
250x3
290x3
325x3 belt
365x1 belt
385x1 belt

Deficit DL 185x5
Sumo dL 185x5
Deficit DL 185x5
Sumo DL 185x5
Deficit dL 185x7

Dip grip bent knee raise
10
10
10
10
10

Neck harness (head banging practice)
20x20
25x20
25x20

Walk 27 mins

Stretch

817

11/30/19 walk 35 min

12/1/19 log 1s

Mobility

Log press
55x12
75x8
95x5
120x5
140x5
155x5
175x2

Pull-up ng
5
30x5
40x5
50x5

Inc cg Bench
135x8
155x8
175x7

BB curl
65x10
70x10
70x10

BPA
Mx20,20,20

Db side lateral
20x12
20x12
20x12

818

12/2/19

Walk 20 min
Mobility
10 minute KB workout 25lb
40s on 20s off
1 arm swing
1 arm squat
1 arm snatch
1 arm press
Sumo squat
Repeat first 4 on other side
2 arm swing 60s

Stretch

819

12/4/19 upper deload

Mobility

Inc Bench
185x6
165x10

Cg bench
185x6
175x8

Lying Db tri ext rest pause
40x12+8+8

Face pull
Px20
Px20
Px20

Walk 10 min

Chin-up 10
Foam roller push-up 30

Ab wheel
10
10
10

820

12/6/19 DL Deload

Mobility

Deadlift
45x10
135x5
135x5
185x5
225x5

Ssq
65x5
115x5
165x5

Lunge
10
10

kB swing
35x10
35x10

Plank forearm
60s
60s

Walk 17 min 3x30 run

Chin up 10
Push-up 30

Stretch

821

Ate too much and did cardio last few days on vacation

12/8/19 Log 5s SST

Mobility

Log press
55x12
75x8
90x5
100x5
110x5
125x5
140x7
110x10

CG bench sst
135x10
160x10
185x10

Pull-up ng
25x5
30x5
35x5

Lying Db ext
40x12
40x12
40x12

Db hammer curl
40x8
40x8
40x8

Seated Db shrug to clean (love these)
20x12
20x12
20x12

Push-up plank
60s
60s

*been a vegetarian for around 1.5 -2 years. Went vegan a few times and have been doing vegan last 2 months with a few one night affairs with pizza (I live in NJā€¦gimme a break lol). Iā€™ve lost about 25-30lbs in that time while getting stronger at times and at least maintaining strength. But, I havenā€™t really bulked. Tis the season. So over the next 12 months I will run 5/3/1 SST with FSL on main lifts. I will do it vegetarian style as it is easier to get some extra protein in this way without tooooo much fiber. One of the reasons I ditched the meat was I had high cholesterol and it is important to keep that in a healthy range. So Iā€™ll keep the vegan protein powder over whey. I will add some liquid egg whites in to the diet. And the occasional whole eggs in moderation. Also now is when my wife makes the most amazingly delicious chocolate chip cookies on Earth :smiley: (perfect for bulking).

Week 1 the plan is to start with 2500 calories which is basically maintenance for me. Then I will add 50-100 calories per day. I will get my starting weight tomorrow.