Life After Hip Resurfacing

Training Training Logs
822

12/9/19 Sq5s

Mobility

Box squat
45x5
100x5
120x5
140x5
155x5
175x5
195x5

Sumo DL sst
135x10
160x10
190x10

Lunges alternating each rep
10
10
10

kB swing
35x12
35x12
35x12

Ab wheel/stair calf
12/20
12/20
12/20

Stretch

823

12/11/19 Bench 5s

Mobility

Bench
45x20
95x8
135x5
155x5
170x5
195x5
220x7

Wg paused bench
200x5
200x5
200x5

Db row
70x10
75x10
80x10

Seated face pull
Px20
Px20
Px20

Alt Db curl rp
20x22,17,11

Cg push-up
35

Stretch

824

12/13/19 DL

DEADLIFT
45x12
135x5
135x5
185x5
225x3
245x5
280x5
315x3 belt
Stand on 45
315x2
325x2

Inc cg bench
135x5
155x5
175x5

Dip grip bent knee raise
12
12
12

Neck harness
20x20
22.5x20
25x20

Walk 5 min

Stretch

825

12/14/19 Arms Dealer

Walk 10 min

BB curl
45x10
65x10
70x10
75x10
80x10

Dips
10
10x10
20x10
25x10

Db hammer curl alt with lying Db tri ext
40x8/40x10
40x8/40x10
40x9/40x10
40x10/40x12

Walk 10 min
5 hill sprints
Walk 10 min

Stretch

Decided to man up and train 5 days a week with a body part split.

Tue-back
Wed-chest
Fri-legs
Sat-Arms
Sun-shoulders

2-3 exercises per body group. I :heart: Endorphins

826

12/15/19 Shoulders

Mobility

Log press
55x12
55x10
105x8
115x8
125x8
130x8

BB shrugs
225x10
235x10 straps
245x10
255x10

Db side lateral
15x12
15x12
15x12

Ab wheel
10
12
15

Walk 20 min

Stretch

827

12/17/19 upper

Mobility

Incline bench
45x15
95x8
135x5
165x5
175x5
185x5
195x5
175x8

Bench
205x6
185x10

Pull-up ng
3
45x5
35x6

Alt Db curl
40x7
40x8

Side Db lateral
20x12
20x12

Stretch

828

12/18/19 SQUAT

Mobility

Squat
5
45x5
95x5
135x5
155x5
175x5 loose knee wrap for warmth added + belt
195x5
160x5
180x5
200x5 wraps on

kB swing 2 hand for power
35x12
35x12
35x12

Walk 15 min 3 runs

829

12/20/19

Chin-ups with KB
5
15x5
25x5
35x5
25x5
35x5
40x5

kB swing 1 arm
35x10
35x10
35x10

Fast and effective

830

12/21/19 Log

Log press
55x5
105x5
125x5
135x5
145x5
130x5
140x5
150x5

Db push-up explosive push (release at top)
10
10
10

Walk 20 min

831

12/22/19 DL

Mobility

DL
45x8
135x5
185x5
225x5
260x5
300x5
340x5 belt

Ssq good morning
65x10
85x10
105x10
115x10
125x10

Hanging bent knee raise
10
10
10
10
10

Walk 20 min

Plank 3x45sec

832

12/23/19 Bench 5s

Mobility

Bench
45x15
95x5
125x5
145x5
160x5
185x5
215x8

Db inc w twist
50x10
50x10
55x10
55x10
55x10

Db row
55x10
55x10
60x10
60x10
60x11

Catch n release pull-up 5
Plyo push-up 5
kB swing 35x5

Stretch

833

12/25/19 Squat 5s

Mobility

Squat
45x7
95x5
135x5
160x5
185x5
210x5 belt knee wrap

RDL
135x10
135x10
135x10
135x10

Step up
10
10
10
10

834

12/27/19 events

Log clean and press
55x5
75x5
105x5
125x5

Farmers walks
115s x 4 sets of 75ft + 10 sec hold

Sled pull backward
+90 x 4 sets of 75ft

kB swing
35x20
35x20

Plank shoulder touch 2 sets 45sec

835

12/28/19 Log 3s

Mobility

Log press/pull-up
55x10
75x5/5
95x5/5
105x3/25x3
125x3/30x3
145x3/40x3
160x3/50x4
175x2/55x3 joker
125x10/30x7 fsl

Lying Db tri ext/Db hammer curl
40x10/40x10
40x10/40x10
40x12/40x10

BB hang clean
95x5
100x5
100x5

Walk 15 minutes

836

12/29/19 DL 3s

Mobility

Deadlift
45x10
135x5
135x5
185x5
225x3
255x3
290x3
325x5 belt
355+2chain x2 joker belt
255+ 2 chain x 10 FSL No belt

Ssq GM
115x10
115x10
125x12

Hump the air
45x10
50x10
50x12

Hlr bent knee as neck harness
10/25x15
10/25x15
12/25x16
12

Walk 25 minutes
Hill sprints x5

Stretch

837

12/31/19 bench 3s

Mobility

Bench
45x15
95x8
125x5
145x5
170x3
195x3
220x5
240x2 joker
220x6
205x8

Db incline w twist
70x8
70x9

Db tri ext
50x10
50x11

BB curl
85x8
90x9

Handle ng push-up as face pull
25/px25

Plate Cuban rotation 5x15

Run/walk 30s intervals 5 mins
Walk 2 min

Stretch

838

1/1/20 A

Mobility

SSQ BOX
185x6
165x10

BB row
185x6
165x10

Inc Db w twist
80x6
70x10

Donkey calf
90x8
80x10
70x12

BB curl
95x6
85x10

839

1/3/20 B

Bench
225x6
205x9

Pull-up ng
35x6
25x8

Zercher Db stepup
50x8
50x8

Db hammer curl
50x6
50x8

Db lying tri ext
50x12+10+7 rest pause

Explosive ng pull-up 5
Clapping push-up 10
Crunch 20
Reverse crunch 12

Shadows box Tabata 4 min

840

1/5/20 C

Mobility

Deadlift
45x10
135x5
185x3
245x2
295x1
335x5 Belt
300x6 belt

Log press
105x5 warmup
145x6
130x10

Hlr bent knee
12
14

Ab wheel
15
15

Rear Db lateral rest pause
15x12+8+4+4

Walk 33 total minutes with sprints

Hill sprint x 5
Feet on bench push-up 11
Dock stair sprints x 2

Chin up 7

841

1/8/20 A

mobility

Ssq box squat
10
65x5
115x5
155x2
190x6
170x10

Bb row
135x5
190x6
170x10

Inc db w twist
85x6
75x10

Donkey calf strip set
100x10
90x10
90x11

Glute bridge Air hump
45x20
45x18

Bb curl
100x6
95x9

Walk 5 min