Life After Hip Resurfacing

Training Training Logs
842

1/10/20 chest back bis B week 1 4x6

Mobility

Bench
230x6
210x6
210x6
210x6

Pull-up ng
25x6
25x6
25x6
25x5

Feet on bench ng push-up
15
1ch x 15
1 ch x 15

Seal row
115x8
115x8
115x8

1 arm Db preacher curl
20x10
20x10
20x10

Walk 10 mins

843

1/11/20 DL 5s

Mobility

DL
45x8
135x5
185x5
225x1
245x5
290x5
325x7 belt

Farmers deadlifts
165s x 5
165s x 5
165s x 5

Dip grip bent knee raise
12
12
12
12

Cliffhanger
45x25sec
45x25sec
45x35sec

Neck harness
20x20+16+15

Get elevated push-up 20
Chin x 5
Flutter kick 20
Crunch 20

844

11/13/20 Log 5s

Log press
115x5
135x5
155x5

Pull-up
5
25x5
30x5
35x5

Dips
25x8
35x6
35x7

BB curl
55x10
60x10
65x3x10

Face pull
Px20,20,21

1 arm Db side lateral
20x12
20x12

Walk/run 15 minutes

Push-up 20
Chin up 5
Reverse crunch 12
Side crunch 25

I walked 1-2 Laps around my backyard between every set of ever exercise. Doing 15,000 steps per day this week as a little challenge.

845

11/15/20

Walk 2 laps around backyard between sets

Ssq box
10
65x5
115x5
155x5
160x5
185x5
210x2
160x5
160x5

Sumo DL
135x5
225x5
225x5
225x5

Walk 11 min

Ab wheel
5 sets of 10

846

1/18/20 DL log

Mobility

DL
45x12
135x5,5
185x5
225x3
270x3
315x3
345x3 belt
385x2 belt
315x5 belt

Log press
55x10
105x5
155x5
155x5
155x6

Donkey calf
10
90x10
95x10

Hlr bent knee
12
12

Weighted vest walk
30 mins

Feet up push-up 20
Wg pull-up 5
Ab wheel x 15
Plank 60s

Stretch

847

1/20/20 upper A

Inc bench
205x5
185x9

Db row
90x6
100x6
80x12

Cg paused bench
185x2 warmup
205x5
215x5
155x17

BB curl
65x10
65x10
70x10
70x10
75x10

Band face pull upright row hybrid
Px18
Px17
Px16

Walk/run 25 min 1.8 miles (5x30 sec run/5 x 1 min walk)

7 chin-ups
Foam roller push-up 21

Stretch

848

1/22/20 cardio

10 min body weight torture
10 minute kettlebell torture
10 min Ab torture
5 min Shadow box tabata

Stretch

849

1/23/20

Walk 20 min

Mobility

Plank 60s
Plank with shoulder tap 60s

850

1/24/2020 boobs and tris

Mobility

Bench
225x6
225x6
230x6

Inc Db w twist
80x6
80x7

Dips
45x6

Lying tribar ext
90x6
90x6

1 arm Db ext behind head
30x8
35x8

Band pd
Gx40

Walk 5 min

Chin up 7
Plus push-up x10 + reg push-up 11
Leg raise 12
Crunch 20
1 arm plank 60s

Stretch

851

1/25/2020 DL1s

Mobility

DL
45x10
135x5
185x5
225x5
285x5
325x3
365x3 belt
405x1

Deficit DL 2 inch
315x3 doh
315x3
315x3

Farmers walks
115s x 4 x 50ft

Straight leg sit-up
10
10x10
20x10
20x10
20x10
Db side bend 35x20
Bb plank 1 min

Neck harness
20x20,20,15

Walk 20 min

Chin up 7
Foam roller push-up 21

852

1/26/20 arms day

1/28/20 delta calves

Military press seated
145x6
150x6
150x6

1 arm Db rear delt
40x6
40x6

Donkey calf
90x8
115x8
115x8

Seated calf
90x12
90x12

Db side lateral
20x12
20x12

Cg push-up 25
Cg plank 60s

853

1/31/20 DL 5s

DL
250x5
290x5
325x7 belt

Glute bridge as band Ab pd
20/gx15
25x20/gx15
25x21/gx20

Step up
12
12

kB swing 100 rep
35x100in 3:53

Plank 60s
Flutter kick 30
Crunch 30
Side crunch 30
kB side hold 35x30sec

Stretch

854

2/1/2020 log 5s

Log press
115x5
135x5
155x7

Pull-up ng
5
25x5
30x5
35x6

Cg bench paused
155+2 chain x 5
175+2 ch x 5
195+2 ch x 5

BTB SHRUG
225x10
245x10
245x10

Db hammer curl
40x8
40x8
40x10

Handle push-up as seated band row
28/px15
22/px20

Tabata box 4 min

855

2/2/20 Sq

Walk 30 min

Box Sq
165x5
185x3
185x3
205x3

Sumo DL
135x5
185x5
205x5
225x5
225x5

Ghr
10
10
11

Ab wheel
15
15
15

kB swing 1 arm
35x10
35x10

Stair calf
20
20

856

2/4/20 upper

Bench
185x6
190x8

Inc bench
185x6
185x6

Band Tri Pd
Gx20
Gx21

Face pull
Px20
Px20
Px20

Ab wheel
15
15

Stretch

857

2/5/20 log 5s

Log
105x5/pull-up x 5
125x5/pull-up x 5
145x7
155x3 bonus

Pull-up ng
30x5
40x5
50x5

Dips
25x8
35x8
50x8

Bb curl
65x10
70x10
75x10

Seated band row
Px15,15,15,15

Db side lateral
15x15,15,15

Pull-up ng 5
Cg push-up 25

Wasnā€™t planning on lifting today, but life got me fired up. Needed the therapy.

858

2/7/2020 DL 5s

DL
250x5
285x5
325x6 belt
375x2 bonus

Sandbag lap top bar triple extension (first rep from ground)
150x5
150x5
150x5 from ground

Air hump squeeze them cheeks
25x15
25x15
35x15

Hlr bent knee
10
10
10

Donkey calf
90x10
90x10
90x11

Ab circuit 2 rounds
kB swing 35x20
Reverse crunch 15
Oblique crunch with opposite leg lift 20
Plank 60sec

Stretch

859

2/8/2020 chest/tris

Bench
235x4
235x4
225x6

Inc bench
185x6
185x6

Dips
45x6
55x6

Lying tribar
80x6
85x7

1 arm Db ext
40x6
40x7

Weighted vest walk
20 min

860

2/9/20 back bis

Seal row
145x6
150x6
150x6

Ng pull-up
35x6
37.5x5
37.5x6

Db row
100x6
100x7

Bb curl
85x6
90x7

Db hammer
40x6
40x7

Alt Db curl
40x6

Hill sprints x7
Walk 10 mins

Pull-up wg x 7

861

2/10/2020

Pushups 100 reps in 3:50

This weekā€™s 7 day challenge is 100 push-ups a day.