Life After Hip Resurfacing

8/27/23 back focus

Mobility

Pullup
Ng
15
35x5’
50x6
60x6
65x6
80x2 joker

Dips
10
45x8
55x8
70x8

Bb row
135x6 easy
205x6
205x6

Vbar lat pull-down
148x6
148x8

45 degree hyper
45x8
45x10

1 arm Pullup
Holding band
7,7

Tire flip 20 nonstop

Rock climb bicycle ss slow mo Pullup 20/5
Ss band explosive push-up 15
Ss Rock climb bicycle slow mo Pullup 20/5

8/28/23 delts/traps/biceps

shoulder press
20x12
30x12
40x12
50x17 rest pause 7

Db shrug
50x21, 21,21,21, 21

Db side lateral
20x16
20x16
20x16

Seated db shrug to clean
20x12
20x12
20x12

Cable upright row
32.5x12
37.5x12
37.5x12

Run the rack curls
10/15/20/25/30/35/40x5 no rest
Rest 1 min
10/15/20/25/30/35 x 5

Db hammer curl
30x12
30x12

1 arm preacher db
20x12/pike push-up 21
20x22/ss 1 arm tricep pd 20x12

8/30/23 bench
Treadmill 3 min
Mobility

Bench
45x15
95x8
135x5
185x3
225x5
235x4

Inc db press
55x12
60x12
65x12

Seated db shrug to clean
20x12
20x12
25x12

Tricep rope pd
5pl x 15
6pl x 15

1 arm rope pushdown
3pl x 12
3px 12

Facepull
4x12,12,12

Bicep curl rack run
5-40x5

9/1/23
Bike 5 min
Mobility

Bad girl
3x15,25,15

Box squat
45x5
135x5
185x5
225x5

Trapbar deadlift
90x5
180x5
270x5

Lying ham curl
100x10
110x10
120x10

Seated calf as standing calf
90x15/15
100x15/15
100x15/15

Kneeling ab pull-down
50x15
55x15
60x15

Push-up 25 ss Rick climb Pullup 12
Bicycle hang 12
Hang 30 sec

9/3/23 pull
Ng
15
35x5
55x5
75x5
95x3

Dips
10
45x8
55x8
70x8

Bb row
135x6 easy
205x6
215x6

Vbar lat pull-down
100x10
120x10
140x10

Db row
70x20
80x15

1 arm Pullup
Holding band
7,7

Db run rack Curl
5-40x5, 45x2

Elliptical 15 min

Later ruck hike 50 min

9/4/23 trail run/hike 1 hour

100 squats
30feet in table push-up

Then at this cool park
25 Pullup ss bicycles
15 Pullup as bicycles
11 Pullup wg ss toe to bar 5

Toe to bar 5

Explosive Pullup 12 ss bicycle 10

9/4/23 delts/biceps
20x12
35x12
45x10
50x12

Db shrug
50x21, 21,21,21, 21

Cable side lateral
7.5x12
12.5x12
12.5x12

Cable upright row ss seated db shrug to clean
37.5x12/20x12
37.5x12/20x12

Alt db curl
30x8
35x8
35x8

Db hammer curl
30x12
30x12

1 arm preacher db
20x12//1 arm tricep 22x12
25x12/1 arm tricep pd 22x12

9/6/23 bench

Mobility

Inc bench
45x15
95x8
135x5 ss pullup 12
185x5 ss Pullup 12
205x3/Pullup
Side to side 14

Inc db
60x12
65x12

Chin up 12,12

Elbows out ext
32.5x12
35x12,12

1 arm cable tricep
20x12
25x12
25x12

Facepull
40x12,12

Db hammer run rack
5-35x5

Push-ups on trap bar
30

Db wrist
30x20,21

Dead hang Rock climb

9/7/23 trail run

9/8/23 deadlift

Mobility

Trap bar
90x5
180x5
270x5
320x5

Box squat
135x5
205x5
245x5

Lying ham
120x10
130x10

2 arm kb swing
24kg x 10
24kg x 10

Rock climb hlr
12
12

Ab kneeling pd
60x12
70x12

Sled pull
4x50ft x 140 nonstop

Seated calf ss standing
100x15/15
100x16/16

Pullup dead hang 12

9/9/23 naked murph in hills

Run 1 mile
300/200/100

Pullup 12/push-up 25/squat 50
12/25/50
12/25/50
12/30/50
10/25/50
10/25/40
8/25/31

64/155/271

7/25/29

Squats done

71/180/300

7/20

Push-up done

5

83
5

4

4

4

Pull-ups Done Lord have mercy

Run 1 mile

47:50 total

Horrible cramping on Mile 2 as soon as I started running

That last mile was on empty!

9/10/23 pull

Ng
15
45x 5
70x5
90x3 drop 45x5 drop bw x 7

Dips
10
70x 8
90x8

Db row
105x8
110x8

Vbar lat pull-down
123x10
145x10

1 arm cable row
55x10
60x10

1 arm Pullup
Holding band
7
Then V pull-ups 8 ss hang bicycles 20

Db Curl drop
45z5/35x5/25x5

Band push-up 25 ss clap push-up 5

RC HANG 1 min

9/11/23 delts biceps

20x12
30x12

Cable side lateral
12.5x12
12.5x12
12.5x12

Rear delt db
20x12
25x12

Facepull
37.5x12
37.5x12
37.5x12

Alt db curl
35x8
35x8

Db hammer curl
35x10
35x10

1 arm preacher db ss 1 arm tricep cable pd
25x12/22.5x12
25x12/22.5x12

Db shrug
50x22
50x22 ss Db farmers walk 30s x 1 min

Chinup 12

9/13/23 bench
Inc bench
45x15
95x8
135x5 ss pullup 12
185x5 ss Pullup 12
205x4/ss side to side Pullup 12
195x5

Seated hs milt
90x5/chin up 12
180x8/chin up 12
270x5

Inc db
65x10 ss chin up 12
70x8

Elbows out tricep
35x12
35x12

Explosive come here mortal Kombat row
40x850x8

Push-up db 32

Facepull
44x12.12

Ng hang bicycle 10 super slow paused Pullup 5 bicycle 10

9/15/23

Mobility

Trap bar
90x5
180x5
270x3
320x2
340x2

Box squat
135x5
205x5
255x2
155x8

Lying ham
130x10
130x10

Rock climb hlr as 2 arm swing
12/24kg x 12
12/24kg x 12

Ab kneeling pd
65x12
75x12

Seated calf ss standing
105x15/15
105x15/15

Prowler 4x90x50ft

Pullup dead hang Rick climb 12

Lacking the boom
Today. The running finally catching up to me.

30 straight minutes yesterday drained my leg power.

9/17/23 pull

Ng
20
45x8
50x8

Dips
50x10
70x10

Seated cable row
165x8
187x8

Wg lat pd
126x8
143x8

Trx body row
12
12

Band push-up 30 ss clap push-up 5

Db shrug
70x12
70x12

RC Pullup 21
Hang 30 sec

9/18/23 arms

Mobility

Elbows out ext
15x12
25x12
35x12,12

Db alt curl
30x10
35x10

Rope tricep ss db hammer
23x12/30x10
33x12/30x10
43x12/30x12

1 arm tricep pd
23x12
28x12

Cable crossover very light doesn’t feel great on my pec
13 each side x 12
13 each x 12 ss cg push-up 25

1 arm preacher db
20x12
20x12

Overhead tricep rope
23x20
28x20

Zercher squat
10
30x10

Db wrist
30x20
35x20 ss 1 arm reverse curl 10x12 forearm focus

Hang 60 sec

9/20/23 bench
Inc bench
45x15
95x8
135x5 ss pullup 14
185x5
210x4 ss Pullup 12
185x6 ss pulllup 20

Seated hs milt
180x5/chin up 12
270x6 ss chinup 12

Db bench ss push-up
50x15/10
55x15/11

1 arm oh tricep db ext
30x12
30x12

rear delt machine drop set
70x12/60x10/40x12

Facepull kneel
40x12
45x12

super slow paused Pullup 5 ss supper slow push-up 5
4/4

9/22/23 deadlift
Mobility

Def DL 3 inch
135x5
225x5
275x3
315x3
365x3

Box squat
135x5
205x5
225x5

Seated calf
115x12
115x15
115x15 ss standing calf 15

Kneeling ab pd ss Rock climb hlr
70x12/12 x 3 rounds abs

Tire flip/Stepup/tire flip/kb swing/Pullup/feet on box push-up

12/12/12/50x12/15/30

9/24/23 delta/bicep/back

Seated hs milt
50x20
100x15
150x12
200x12
150x20

Facepull
30x20
35x20
40x15

Side lateral
20x15,15
25x15,15

Bb curl
60x12
70x12,12,12

Cable 1 arm curl
15x12,12,12

Pullup 20
20
45x5
Drop x15

Done at buddy gym

9/25/23 arms

Treadmill 5 min

Push-up 30 30 30 ss Chin up 15 15 12

Underhand lat pd bicep ss rope tricep
42x12/27.5 x 12
42x12/32.5 x 12
42x12/32.5 x 12

Db hammer curl as elbows out
30x12/12
35x12/12
35x12/12

Seated db curl ss 1 arm tricep pd
20x12/22.5x12
25x12/22.5x12
25x22/22.5x12

Db wrist
30x25-25-25-25
Hang 45 sec