2/11/120 legs
Box squat
155x5,5,5
RDL
135x6
185x6
185x7
Ssq calf
155x12
175x12
175x12
Step up Db held on opposite side
40x8
40x8
Chin up 7
Foam roller push-up 100 in 3:26
Stretch
2/12/2020 bench
Incline bench
200x6
180x8
Bench
225x5
205x8
Db lying tricep ext
50x8
50x10
Face pull as bpa
Px15/mx15
Px15/mx15
Px15/mx15
Px15/mx15
Ab wheel
15
16
Db ng push-up
100 reps in 3:44
Walk 10 min
Wg pull-up 7
2/13/20
Pushups 10x10 in 3:20
Hlr straight leg
3x5
Oblique crunch knee to elbow
15
15
15
Long lever plank
60s
60s
Shadow box/JJ 4 min tabata
2/14/20 DL
Deadlift
325x5 belt
305x6 belt
Ssq box squat
185x6
165x8
Ssq calf
205x10
165x12
Bb curl
95x8
85x10
Db hammer curl
50x7
40x10
Walking lunge
21
Pull-up 7
Feet on bench push-up
100 reps in 2:50 best time this week
Stretch
2/15/20
1 mike walk with 4x25 push-up
2/16/20 upper
Pull-up ng
50x5
45x7
Log press
155x6
140x8
Db row
110x6
100x8
Hlr
11
11
Db side lateral
15x12,12,12,12
Push-up 2 min max push-up Army PFT standard
100! Personal Record!!! In 1:45 then I collapsed 
2/19/2020
Inc bench
205x6
185x8
Bench
230x5
210x8
Db Tri ext
55x10
55x10
Face pull as bpa
Px15/mx15
Px16/mx15
Px16/mx15
Px16/mx16
Ab wheel
15
15
15
Walk 4 min
Run 30s/walk 30s x 5 min
Walk 3 min
Wall push-up 10
Pull-up wg 7
Stretch
2/21/20 DL
DL
335x5 Belt
315x5 belt
Ssq calf
195x10
195x10
195x10
Walking lunge
20
20
Hlr
10
10
10
Glute air hump
25x20
25x20
Walk 10 min
Cg pull-up 8
Foam roller push-up 30
kB swing 25x20
Stretch
2/22/20 log 5
Log press
155x6
135x8
Pull-up ng
25x5
50x6
40x7
Seated milt press/bpa
95x10/mx20
95x10/mx20
95x10/mx20
Db shrug
55x20
55x20
55x20
Neck harness
25x20,20,15
Band tri Pd
Px100
Chin up
10
10
Flex 3 min
Plank complex 2 min
Stretch
2/23/20
Peloton bike 35 min
Stair master 7 min
Abs
2/24/20 Sq 5x5
Mobility
Box squat
185x5x5
Sumo DL
225x5x5
Donkey calf
45x3x15
Glute air hump
45x10,10,11
Ab wheel
5x10
Chin 8
Push-up 25
Stretch
2/25/20 walk 20 min
2/26/20
Mobility
Bench
185x5
185x5
190x5
190x5
190x5
Db row
90x5
90x5
90x5
90x5
90x6
Inc cg
135x5
155x4x5
Chin up
8
8
8
Db side lateral
20x12,12,12
Walk 10 min
Feet on top step pushups 30
2/28/20 DL
Deadlift
45x8
135x8
225x5
275x3
315x3
365x3
405x2
435x1
315x10
Leg ext
4x10
Leg curl
3x10
Seated cable row
3x8-10
Ab Pd kneeling
4x12
Smith machine calf
3x12
Went to workout with one of my best buds at his gym. Did some bodybuilding work after deadlifts. Then went to Chipotle to eat a massive burrito. I enjoy making the burrito folders at Chipotle uncomfortable
2/29/2020 Inc
Incline bench
45x12
95x5
135x3
165x8
170x8
175x8
Pull-up ng
10x8
15x8
20x8
Wg handle push-up paused
1ch x 12
2 ch x 12
2 ch x12
TBar row
B+90x10
b+100x10
B+x100x10
Btb shrug
225x12
225x12
245x12
Bb curl
50x10
55x10
60x10
65x10
70x10
Walk/run 25 min
3/1/2020 Upper A
We are in March! Warmer weather on the way!
Mobility
Ssq box
10
65x5
115x3
155x5
155x5
Seated military press
95x5
125x3
165x5
145x8
145x8
Pull-up ng
5
25x2
50x5
35x8
Dips
5
50x2
75x6
45x9
Alt Db curl rest pause
50x6+4+3+2
Hlr
12
12
Db side lateral donāt put weight down rest pause
20x15+5+5+5
Walk/run hiit
1:30 walk
30 run/60 walk for 10 min
Walk 2 min
30 second all out hill sprint
Walk 2 min
Stretch
3/11/20 bench
Bench
165x5
190x5
215x8
195x10
Db row
90x8
80x10
1 arm Db tri oh
40x10
40x10
Db hammer curl
40x10
40x11
Seated face pull
Px12
Px12
Walk/run 10 min
Chin up 8
Foam roller push-up 30
Fk 30
Crunch 30
Stretch
3/13/20 DL
Deadlift
45x10
135x5
225x3
275x1
325x5 belt
295x5 belt
Ng pull-up
5
35x5
25x6
Db row
100x8
100x8
Chins
25x7
Neck harness
20x20
20x20
Hlr bent knee
12
12
5 min tabata
kB swing/punching combo
Plank 70 sec
Stretch
3/14/2020 Log 5s
Log press
55x12
75x5
95x5
105x5
115x5
135x5
155x6
175x2 joker
125x8
Pull-up ng
25x5
25x5
25x5
25x5
25x6
Dips
35x8
35x8
35x8
Lying Db tri ext
40x12
40x12
40x12
Db hammer curl
40x8
40x8
40x8
Db side lateral
20x12
20x12
20x15
Cg push-up
32
Crunch 32
Stretch
3/15/20 DL 3s
Forgot to post
3/17/2020 bench 3s
Bench
175x3
200x3
225x7
245x2 joker
Cg paused bench
205x5
205x5
205x5
Db row
80x8,8,8
Seated face pull
Px15
Px15
Px15
Band tri Pd
Px100
Bb curl
45x12
55x12
65x12
Chin up 7
Push-up 22
Lying reverse crunch 15
Crunch 25
Stretch
I have never been happier to have a home gym in my shed.
My advice to anyone that canāt go to the gym is get your calestenics game up and invest in a pull-up bar.
3/19/20 SSQ 3s
Ssq box squat
5
65x5
115x5
135x3
165x3
185x3
205x4
225x2 joker
165x5
Ghr
10
10
10
10
Glute bridge
45x15
45x15
45x15
Ab pd
Px12
Gx12
Gx12
Gx15
Donkey calf
45x20,20,20
Stair run x 5
Tabata shadow box/jj/run in place 5 min
Chin up 20
Foam roller push-up 35
Stretch
Just saw this thread - sorry Iām late to the party!
I had a full hip replacement 5 years ago. Took me less than 6 months to get back to the same levels for leg training. Still seems to be holding up just fine.
Whatās your comeback experience been (apologies, Iām far too lazy to wade through the whole thread!)
Hi,
I had hip resurfacing some on my right hip in May 2015. I feel great.
Iām not as strong as I was pre-arthritis, but Iām also 35 now and dropped a legit 30-35lbs since my heaviest.
Deadlifts feel great. I generally use the safety squat bar to a box for squats. I did get up to a 405lb barbell squat about 2 years after my surgery. Havenāt attempted to squat very heavy though.
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