Life After Hip Resurfacing

Training Training Logs
101

7/18/16 oh 3s

Elliptical
Mobility

Strict press
45x20
95x5
125x3
145x3
165x3
185x7

Pullups
10
30x3
40x3
50x5

Dips
5
50x10
50x10
50x11

Bb preacher curl
70x10
70x10
70x10

Tri pd
82x10
82x10
88x10

Facepull
66x10
66x10
66x12

Stair master
5 min 330st

Handle ng pullup 15

Stretch

102

7/20/16 dl 3s

Bike 6min
Mobility

DL
45x15
135x8
205x5
250x3
290x3
330x3
375x6

Bb shrugs (straps)
315x10
340x10
370x10

Ab kneeling pd
99x10
104x10
104x10

Front Db squat to low box
50x10
50x10

Standing calf
190x10
190x10
190x10

Kb swing
40x15
40x15

Stretch

103

7/22/16 bench 3s

Bike 6 min
Mobility

Bench/bpa x 15 between sets
45x20
95x8
135x5
165x5
195x3
220x3
250x3
280x7

Inc cg sst 255
155x8
180x8
205x7

Seated cable row
148x10
153x10
158x10

Lat pd
148x10
148x10
148x10

Lying Db ext / alt Db curl
45x12/40x10
45x12/40x9
45x12/40x9

Tm 5 min 3.5 at 7 inc
Stretch
*good one. I am finding my bench groove.

104

7/23/16 squat 3s

Bike 6 min
Mobility

Lying ham
60x10
105x10
110x10
110x10

Squat
45x5
135x5
185x3,3
225x3
255x3
285x6
Paused 225x3 (3 sec at bottom)

Sldl sst 300tm
185x8
215x8
240x6

hlr
11
10

Walking lunge / trx ab
16/16
16/16

Seated calf/windshield wiper
115x12/6
140x12/5
150x12

Plate pinch
50x45s
50x45s

stretch

*good progress.

105

7/25/16 oh 1s

Bike 6 min
Mobility

Strict press
45x20
95x8
115x5
135x3
155x5
175x3
195x6 (not so strict)

pullups
11
35x5
45x3
55x5

Dips
5
55x10
55x10
55x10

Bb preacher curl
70x10
80x10
80x9

Tri pd
88x10
88x10
88x10

facepull
66x10
71x10
71x12

Stair master5 min 390step

*my oh should be better.

106

7/27/16 dl 1s

Bike 6 min

Mobility

Dl
45x12
135x8
205x5
255x3
315x5
355x3
395x6 po pr

Bb shrug straps
335x10
365x10
385x10

Kneel ab pd
104x10
104x10
104x10

Front squat low box
55x10
55x10

Standing calf
200x10
200x10
200x11

45 deg hyper (plate behind head)
25x10
25x10
Kb swing 40x25

Stretch

*bday post op PR!

107

7/29/16 bench 1s

Bike 6 min
Mobility

Bench/bpa x 15
45x20
95x8
135x6
165x5
195x3
235x5
265x3
295x4 (had more but was loosing tightness)
315x1

Inc cg sst 255tm
165x5
190x5
215x5

Seated cable row
165x10
165x10
165x10

Lat pd
148x10
148x10
153x10

Lying Db ext/Db alt curl
50x12/40x10
50x12/40x10
50x12/40x10

Elliptical 1 mile 5:30

Stretch

108

7/30/16 sq 1s

Bike 6 min
Mobility

Lying ham curl
70x10
110x10
115x10
115x10

Sq
45x6
135x5
185x3
205x3
235x5
265x3 (belt)
300x3 (belt)
335x1 joker belt
205x5

sldl
195x5
225x5
255x5

Hlr
11
11

Walk lunge/trx ab
17/17
17/17

Seated calf/standing plate twist
135x12/25x10
145x12/25x10
155x12

Plate pinch
50x50s
50x40s

Stretch

*my legs never felt strong today.

109

8/2/16 oh

Elliptical 5 min

Strict press
45x20
95x5
115x5
135x4
155x3
170x2
185x1
195x1
140x15

Cg bench
135x5
185x5
225x5

Pullup 3x8
8
25x8
25x8

Hs oh seated press. (60 sec)
180x8
180x8
180x8

Rope face pull (30s rest)
71x8
71x8
71x8

Db side lateral (30s)
30x8
30x8
30x8

Db hammer (30s)
35x8
35x8
35x8

Stretch

110

8/3/16 sq

Bike 6 min
Mobility

Lying ham curl
80x8
120x8
120x8
120x8

Sq 355 goal
45x5
135x5
175x5
210x4
230x3
250x2
265x1
280x1
300x1
225x3,3 paused 62%

Stepup plate (30)
25x8
25x8
25x8

Db row (no rest)
90x8
90x8

Ab pd (30s)
99x8
99x8
99x8

45 hyper (30s)
8
10x8
10x8

Kb swing
40x31

Stretch

111

8/5-16 bench

Elliptical 6 min

Mobility

Chin
8
25x8 ng
25x8 ng
25x8 chin

Bench 330 Goal
45x10
95x5
135x5
165x5
195x4
215x3
235x2
250x1
265x1
280x1
205x17 Pr

Inc (90s)
165x5
195x5
215x5

Lat pd (60s)
143x8
148x8
148x8

Dips
50x15
30s rest
Db chest press with twist
65x10

Bb curl (60s)
75x8
85x8
95x8

Elliptical 11 min 2 miles

Stretch

*weight murder today!

112

8/6/16 dl 450tm

Bike 6 min

Front box squat
55x10
55x10
55x10

Dl
45x12
135x6
225x5
275x4
295x3
315x2
340x1
360x1
380x1
280x3x3 (60s) 62%
Sumo 225x5

ghr 60s
10
10
10

hlr 60s
11
11
10

Ab crunch machine 60s
5pl x 15
6pl x 15
7pl x 15

Seated calf / stand ob plate twist
135x12/25x10
145x12/25x10
155x12

Plate pinch
50x50s
50x35s
RC hang 45s

Stretch

*more weight murder!

So far so good!

113

8/8/16 oh week 2

Elliptical
Mobility

Strict press
45x20
95x5
115x5
140x4
160x3
170x2
185x1
195x1
200x1
150x13

Cg bench paused
140x5
190x5
230x5

Pull-up
10
25x9
25x9

Hs milt (60s)
190x8
190x8
190x8

Db side lateral (30s)
30x9
30x9
30x9

Face pull (30s)
71x10
71x10
71x10

Db hammer curl (30s)
35x10
35x10
35x10

Tm 5 min
3.8 At 8 inc

Stretch

114

8/9/16 sq 355 goal

Bike 6 min
Mobility

Lying ham
80x8
120x8
125x8
125x8

Kneeling ab pd
99x10
99x10
99x10

Squat
45x5
135x5
185x5
215x4
250x3
265x2
280x1
295x1
305x1
235x3,3 paused

Db row 30s
95x8
95x8

45 degree hyper (weight behind head)
25x8
25x8
25x8

Stepup 30s high bench
25x8
25x9
25x10

Elliptical 10 mins 1.91 miles

Stretch

115

8/10/16 bench 330 wk 2

Elliptical 6 min
Mobility

Ng pullup
9
25x9
25x9
25x9

Bench
45x15
95x8
135x5
165x5
200x4
230x3
250x2
265x1
275x1
285x1
215x14

Inc (90s)
170x5
200x5
220x5

Lat pd wg 60s
143x10
143x10
143x10

Dips
50x17 ss db fly 40x12

Seated db curl (60s)
35x10
40x10
40x10
SS cable curl 40x12

Stretch

116

8/11/16 DL 450tm wk 2

Bike 6 min
Mobility

DL
45x15
135x8
225x5
275x4
315x3
335x2
355x1
380x1
390x1
300x3,3, 3
Sumo 230x5

Front box sq
60x10
60x10
60x10

Hlr
12
10
10

Seated ab crunch
6pl x 15
7pl x 15
8pl x 15

Ghr/standing plate twist
11/25x12
11/25x12
11

Seated calf/plate pinch
145x12/50x40s
155x12/50x45s
160x12
RC cliffhang 45s

Stretch

117

8/15/16 oh 5s 210

Bike 6 min
Mobility

Strict press/pullup
45x20
95x5/10
120x3/25x5
140x5/35x5
160x5/45x6
180x7/25x8
140x10

Cg bench 320tm sst
160x10
195x10
225x8

Seated rope face row
55x10
55x10
55x10

Lying db ext
40x12,12,12

Db hammer
40x12,12,12

Tm 5 min 8 inc 3.7mph

Stretch

118

8/16/16 sq 5s

Bike 6 min
Mobility

Lying ham curl (60s)
80x8
125x8
125x8
130x8

Squat
10
45x5
135x5
185x3
215x5
245x5
275x6 (belt)
185x10 belt

Leg ext (60s)
130x12
140x12
145x12

hlr (60s)
10
12

Ab pd kneeling (60s)
104x12
104x12

Bb twist
45x12
55x12

Standing calf
180x12
200x15

Walking lunge
22

Tm 5min 3.9 at 9 inc

*need to improve squat endurance.

119

8-18/16 bench 5s

Elliptical 6 min
Mobility
Bench
45x15/mini x 10 dislocates
95x8/chin x 10
135x5/bpa x 15
155x5/chin x 10
185x3
210x5
235x5
270x7
185x12 (flat back bb style)

Seated cable row
143x10
165x10
170x10

Inc cg sst 275
135x10
165x10
195x8

Db row
90x20

Dips
70x8
70x8

Bb curl
45x30
45x25

Tm 5 min 9 inc 3.9

120

8/20/16 DL 5s

Bike 6 min
Mobility

Dl
45x18
135x8
205x5
255x5
280x5
320x5
360x6

Bb shrug straps
315x10
345x10
375x10

Snatch dl
225x5
225x5
225x5

Trx ab
12
12
12

Seated calf/standing plate twist
135x15/25x12
135x15/25x12
135x15/25x12

Db hold/RC hang
90s x 60s/ 45s

*stretch