Life After Hip Resurfacing

Training Training Logs
1283

6/27/22 legs

Treadmill 7 min

Leg ext
40x10
70x10
110x12
120x12
80x20

Ham curl
100x10
110x10
120x10

Kb squat ss kb swing
30x15/15
30x15/15
30x15/15

Prowler
6 x 90 x 50ft

Seated calf
70x15/15/15

Ab wheel
10
10
10

Stairmaster 10 min

1284

6/28/22 couch to 5k

Walk 5 min
Run 28 min
Walk 5 min

1285

6/29/22 upper

Treadmill 7 min

Standing oh press
45x10
65x8
95x5
115x5
135x5
115x8

Pullup wg
5
25x5
35x5
45x5
15

Dips
5
45x10
45x10
45x10

Seated cable row rest pause
143x15/8/7

Oh tri cable ext 1 arm rope nonstop
30x15/15/12

Cable curl 4 sec neg
45x15
50x15
50x15

Low pulley face pull upright row
45x15,15,15

1286

6/30/22 couch to 5k

Run 28 min

7/1/22 deadlift

Treadmill 5 min

Deadlift
45x10
135x5
185x5
225x5
275x5
315x7
365x3 joker

Sled pull backwards turn at 50
160x100ft
180x100 ft
200x100ft

Kb suitcase deadlift
100x8
100x9

Tire flip
100x10,10,10

1 arm plank switch every 10 second
60 sec
60 sec

Step up
12
12

Kneeling ab pulldown
60x12
70x12
77x12
Side cable twist 20x12

Stairmaster intervals 5 min

1287

7/2/22 couch to 5k
Run 30 min

7/3/22 bench

Treadmill 5 min

Bench
45x15
95x8
135x8
165x5
185x5
215x7
185x10 cg
165x10 wg

Seated cable row
165x8
187x8
192x8
172x10

Band push-up
M x 25
2 m x 20
Side to side push-up 18

Pullup Rick climb
15
11
9

Face pull
50x12
50x12
50x12

Tricep pushdown
50x12
57x12
57x12

Kb around the world
40x20
40x20

Kb shrugs
40s x 20
40s x 20

Treadmill 7 min

1288

7/10/22 me upper

Treadmill 5 min
Mobility

Inc cg bench
45x15
95x8
135x5
165x5
185x5
205x3
215x2

Trx push-up
16
20

Db row
80x12
80x12
80x12

Rear delt machine
60x12
60x12
70x12

Kb shrugs 3 sec pause at top towards back
40s x 12
44s x 12
44s x 12

Db hammer curl
30s x 12
30s x 12
30s x 14

1289

7/11/22 lower

Treadmill 5 min

Kb snatch
30x5,5

Box jump/power clean
3/95x3 x 5

Kb swing
44x12
56x12
56x12
56x12

Stepup holding kb opposite hand
15x12
15x12
15x12
17.5.x12

Prowler sprint
90x50ft x 6

Hlr
10
10
10

Kb static 1 arm hold
44x30s per side ss around the works 1 min
2 x

Stairmaster 7 min

1290

7/12/22 run

7/13/22 re upper

Treadmill 7 min

Mobility

Db bench
40x12
60x12
70x12
70x12

Ng Pullup
12
12
10 ng wg
10 ng wg

Db side lateral seated
20x12
20x12
20x12

Db seated shrug to clean
20x12
20x10
20x10

1 arm kb shrug nonstop
44x12,12,12

Tricep pushdown
55x12
60x12
60x12

Plate pinch
50x30s
50x31s
50x35s ss db wrist 30x20 ss dead hang 45s

Treadmill 12 min

1291

7/14/22 couch to 5k week 1 day 1

7/15/22 deadlift

DL
45x10
135x10
185x5
225x5
275x5
295x6

Sled backward pull
180x4x50ft
200x2x50ft

45 degree hyper
10x12
35x10
35x10

Dragon flag ss med ball twist
10/25x10
X 4 rd

Seated calf
60x15
70x15
70x15

Dual hand face pull full ext posture
40x12
40x12
40x12

Stairmaster 12 min

Pullup 10
Push-up 25

7/12/22 couch to 5k week 1 day 1

1292

7/17/22 oh 5s

Milt press
45x12
95x8/Pullup 5
115x5/Pullup 5
125x8

Pullup ng
25x5
40x5
50x7

Hammer strength oh press
140x10
140x10
150x10
150x10
150x10

Elbows out ext ss db hammer
30x12/30x12
30x12/12
30x14/14

Rope facepull
50x12
50x12
50x12
50x12

Pull-ups wg
12
12
V Pullup side to side 10

1293

7/18/22 squat 5s

Treadmill 7 min
Mobility

Power clean as box jump
95x5/3
115x5/3
135x5/3

Box squat
95x5
135x5
155x5
175x5
205x7

Prowler
90x2x50ft
180x2x50ft
Tire flip 100x20

Hack squat
90x10
90x10
90x10

Lying ham curl
100x10
110x10
110x10

Kneeling ab pulldown
60x12
67x12
73x12

Dip grip bent knee hlr
12
12

Stairmaster 5 min

1294

7/19/22 couch to 5k week day 2

7/20/22 back

Treadmill 5 min

Mobility

Rock climb Pullup
12
12
12

Db row
65x10
90x10 straps
105x10 straps

Seated cable row dropset
143x12 drop 110x8
143x10 drop 110x8
143x10 drop 110x8

Lat pulldown wg slow negative
99x12
110x12
110x12

Face pull
50x12
55x12
55x12

Seated calf
80x12
80x12
80x15

Smith machine calf
90x12
110x12
110x15

Stairmaster 10 min

1295

7/21/22 shoulders

Treadmill 5 min
Mobility

Shoulders six ways
10x10
10x10
12.5x8

Milt press
95x5
105x5
115x5
125x5
125x5

Cable side lateral
15x12
20x12

Y lateral
15x12
15x12
15x12

Rear delt cable
30x12
30x12

Seated db side lateral
15x12
15x12
15x13

Lying tricep db ext
30x12
35x12
35x12

Cg bench
135x10
135x12
135x12

Cg db push-up
20
20

Stairmaster

1296

7/22/22 deadlift 3s

Treadmill 7 min

Mobility

Deadlift
45x10
135x5
225x5
255x3
285x3
315x8

Walking lunge
22
22
22

Kb swing
20kg x 15
24kg x 15
24kg x 15

Hlr bent knee
12
12
11

Sled pull backward
180x2x50ft
200x2x50ft

Ab circuit

Stadium stairs all out sprints x10

1297

7/23/22 couch to 5k week 1 day 3

7/24//22 bench 5s

Treadmill
5 min

Mobility

Clapping push-up/clapping Pullup
5/5
5/5

Bench
45x10
95x5
135x5
165x5
195x5
215x8

3 sec paused bench
185x5
195x5
200x5

Seated cable row
121x10
143x10
165x10
170x10
170x10

Db incline w twist
80x8
80x8
80x6

Chin up dead hang
12
12
10

Push-up with band
Mx25
Mx21
Mx15

Rear delt machine no grip
50x12
60x12
60x12

Rock climb hang
60 sec
45 sec

1298

7/25/22 squats 5s

Treadmill 5 min
Mobility

Power clean
45x5
95x5
115x5
135x5

Squat
95x5
135x5
155x5
175x5 belt wraps
205x5

Front box squat db superset step up (1 hand)
30x12/30x10
30x12/30x10
30x12/30x10

Db sldl
50s x 10
50s x 10
50s x 10

Ab kneeling pulldown
73x10
73x10
73x10

Leaning plank 3x10 sec
Leaning plank with leg raise 3x10 each

1299

7/26/22 couch to 5k week 2 day 1

7/27/22 oh 5s

Treadmill 5 min
Mobility

Db raise 6 ways 10x10

Oh press strict
45x10
65x5
95x5
115x5
125x8

Pullup ng
5
25x5
35x5
45x7

Dips
5
45x6
55x7
65x7

Inverted row
12
12
11

Elbows out ext
30x12
30x12
30x14

Db alternate curl
30x10
30x10
30x12

Db forearm curl standing
30x15
35x15
40x15

1 arm Pullup holding band
5
5

1 Like
1300

7/28/22 couch to 5k week 2 day 2

Then 5.2 mile hike

7/29/22 deadlift 5s

Treadmill 5 min
Mobility

Deadlift
45x15
135x5
225x5
265x5
300x10 belt
365x2 joker
405x2 joker

Walking lunge
20 steps
22 steps
22 steps
22 steps

Sled pull ss prowler push
180x50/50
190x50/50
200x50/50

Rockclimb hlr bent knee
12
12
12

Kb around the world ss box squat
55x20/20
55x20/21

Stadium stairs 7

1301

7/30/22 couch to 5k week 2 day 3

7/31/22 bench 3s

Treadmill 5 min

Mobility

Clapping push-up 2x5
Plyo Pullup 2x5

Bench / bpa x 11
45x15
95x5
135x5
155x5
175x3
205x3
230x5
Joker 250x2

3 sec paused bench
205x5
205x5
205x5

Seated cable row
143x10
165x10
170x10
187x9
170x10

Db incline w twist
70x10
70x9
70x8

Chin up dead hang ss push-up w band
12/mx26
12/mx22
10/mx16

Rear delt machine no grip
60x12
70x10
60x12

Rock climb hang
60 sec
60 sec

Treadmill 11 min

1302

8/1/22 squat 3s

Treadmill 5 min
Mobility

Leg ext
70x12
90x12
110x12
110x12

Hang clean
95x3,3,3

Box squat
45x5
95x5
135x3
185x3
215x4

Rdl
135x8
185x8
185x8

Kb swing
44x12, 12, 12

Plank shoulder tap
20 per arm
20ā€™per arm
20 per arm

Stairmaster 7 min