Life After Hip Resurfacing

Training Logs
1523

9/27/23 chest focus light for pump

Apt gym

Treadmill 5 min
Mobility

Inc db press ss chinup
30x12/12
40x12/12
50x12/12
50x12/12

Chest cable downward fly
35x12
35x12
35x12

Seated rope row
105x12
105x12
105x12

Feet on bench side to side push-up
20
20
20+ 4 reg

Mortal kombat row
37.5 x 10
42.5 x 10

Pullup wg 12 ss hanging bicycle 12

Rope tricep pd
17.5x100 reps

1524

9/28/23deadlift
Mobility

DL 3
135x5
225x5
315x3
385x3

Box squat
135x5
225x5
245x3 belt loose

Lying ham
100x10
120x10
130x10

Seated calf
135x12
135x12
135x12

Rock climb bicycle
15
Rock climb hlr
12
Rock climb bicycle 15
Rkc plank 15

Rock climb pullup15

1525

9/30/23

Hike am

Run 5 mile trails pm

10/1/23 calestenics at Park

Pullup 5/pushup/mc x 20

Pullup ng
26
15
12
10
8
7
7
7 (93)
7 (100)

Dips
20
12/12
20x12,12,12

Weighted vest 20lb Chin-up ss pushup
5/20
5/20
5/20
5/20
5/20

Inverted row as pike push-up
12/12
12/12
12/12

12/band push-up 20

Chinup 12/band pushup 20

Hanging bicycle
20
Ss cg pushup20

30 min weighted vest hike Hartshorne

1526

10/2/23 arms

Treadmill 5 min

Elbows out ext ss bodyweight squats
10x12/10
20x12/10
30x12/10
35x12/12

Alt db curl
30x10
35x8
35x8

Rope tricep pd ss underhand lat pd bicep
27.5x15/45x15
32.5x12/60x12
32.5x12/60x12

1 arm cable tricep
17.5x12,12
22.5x12

Db preacher 1 arm no rest
25x10
25x10

Db wrist

1527

10/4/23 upper

Mobility

Bench
45x20
95x8
135x5
185x5
225x3
205x5

Seated cable row
121x10
143x10
143x10

Inc db bench
60x10
70x8

Chin up
15
14

Db push-up
25
Mini band x 25

Facepull rope
45x12
45x12

Cable crossover ss pushup
4pl x 12/20
6 pl x 12/15

Pinwheel curl
20x12
20x12
Rock climb Pullup 15
Alt db curl
22.5x15

1528

10/7/23 trail run am

Shoulders/calves lunch
Foam roll

Arnold press
10x12
20x12
30x12
40x8
50x6
50x6

Facepull 2 handle
17.5x12
27.5x12
37.5x12
37.5x12

Db side lateral 1 arm
15x12
20x12
20x15

Seated rear delt
15x12
15x12
20x12

Kb shrug 1 arm
45x12
45x12
45x12

Db shrug paused
50x12
50x12
50x12

Lean forward calf squeeze hard
15
15
15
15

1 leg calf
12
12

Seated calf db
70x21

Side db
20x12
20x12

Mortal kombat high row ss push-up
22.5x12/25
27.5x19/med ball pushup 25

Pullup 12 ss hang bicycle 12 ss hang 30sec

1529

10/8/23 Pullup back

Mobility

Pullup ng
15
25x5
50x5
75x5
100x 2 drop 55x5 drop 45x3 drop bw x 5

Dips
5
90x5
135x5
100x7drop 45x6

Seated cable row
165x8
187x8
209x6

Banded push-up ss 1 arm ng Pullup
40/8
31/7

Low standing cable row lower lat
43x12
53x12

Finisher
Tire flip x 11/sled power row 90x25/plate farmers 45s x 4 trips/pullup 14/hanging bicycle x 12/hang 30 sec

1530

10/9/23 arms

Elbows out ext ss seated db curls
10x20/20
20x12/12
30x12/12
35x12/8

Rope tricep pushdown /chinup
27.5x15/12
37.5x15/12
37.5x15/12

Cable oh triceps
32.5x12
37.5.x 12

Db hammer
35x12
35x12
40x10

Underhand lat pd bicep squeeze
60x12
75x12
90x12 ss50 push-up
90x12 ss 30 pushup

Db wrist
35x21
40x21
45x21

Push-ups

1531

10/11/23 upper

Mobility

Bench
45x20
95x8
135x5/chinup x 12
185x5/chin x 10
230x4/chin x 12
210x5

Seated cable row
143x12
148x12
148x10

Inc db bench
75x8
70x10

Chin up weighted slow
45x5
50x5

Trx pushup
10
12

Pinwheel curl
25x12
25x12

Cable crossover ss push-up
4pl x 12/25
6pl x 12/22

1532

10/12/23 run

10/13/23 dl/sq

Deadlift
45x10
135x8
225x3
275x3
315x7
365x2

Box squat
135x5
165x5
185x5

Walking lunge
20
20

Bad girl
4pl x 12
4pl x 12

Seated calf
90x15
100x12
100x12

Smith calf
90x12
110x12
110x12

Kneeling ab pd
60x12
70x12

1533

10/15/23 upper BACk 3s

Mobility

Pullup ng
15
25x5
55x3
70x3
80x4
55x7 fsl

Dips
15
80x5
100x3
115x5
80x7

Seated cable row
165x8
192x8
214x7

Seated hs milt
90x12
180x5
230x3
250x8

1 arm ng Pullup
8
8

Banded push-up
Mx50 holy pump

Kb snatch 30x10
SS clap Pullup x 10+4

1534

10/16/23 arms

Treadmill 10 min

Underhand lat pulldown
45x12
60x12/ss bw squat 20
75x12/ss bw squat 20
75x12

Elbows out ext
20x15
30x12
35x12
35x12

Db hammer curl
30x12 ss squat 20
35x10 ss squat
35x11

1 arm oh tricep db
25x12/ ss squat 20
30x12

1 arm db preacher
25x12
25x12
25x12

Straight bar tricep pushdown
45x12
45x12
60x12

1 arm tricep pd
17.5x12
22.5x12

Db wrist
35x21
40x21
40x21

1535

10/18/23

Bench
45x20
95x8
135x5
155x3
175x3
195x7

Chin-up slow
12
45x6
55x6

Inc db bench
60x12
60x12

Seated one arm cable row
77x6
77x6
77x7

Trx push-up paused
12
14

Cable crossover
6pl x 12
6pl x 12 ss pushup feet on box 35

1536

10/20/23 dl sq 3s
Deadlift
45x10
135x8
225x3
265x3
305x3
345x4

Box squat
5
135x5
155x3
175x3
195x5

Sumo dl
225x5

Ab kneeling pd
73x12
73x12

Sled pull push superset
3 sets 90xft each way

Walking lunge
24

1537

10/21/23 murph

1 mile
Ring Pullup/push-up/squat
7/20/30
7/20/30
7/20/30
7/20/30
7/20/30
7/20/30
8/21/30
7/20/30
7/20/30 64/161/240
7/20/30 71/181/270
7/19/30 78/200/300
6
5 (89)
4
4
3 (my biceps are gone)

1 mile

All with 20lb vest
53:46

This was hard.

Rule #1 donā€™t die
Rule #2 donā€™t pass out because nobody is gonna save me
Rule # 3 donā€™t quit

The Hills of Tatum are where I find myself.

This might be the 7th time or so I did the Murph. I always do it at the hardest place in Central NJ so that on Memorial Day itā€™s ā€œeasierā€ to do it on flatter ground.

1538

10/22/23 Pullup 1s

Pullup ng
15
30x5
60x5
75x3
90x3
60x6

Dips
15
90x5
110x3
135x4 drop 90x5 drop 45x7

Seated cable row
165x8
197x8
209x7

Seated hs milt
90x12
180x5
270x5
320x5

1 arm ng Pullup
10
8

Banded push-up
Mx51 holy pump

Facepull
40x12
50x12

SS clap Pullup x 11 + 4 ss bicycle hang 20

LFGO

1539

10/23/23 arms

Treadmill 10 5 min

Alt db curl
20x12
25x10
30x6
35x3
40x6
45x6

Rope tricep pushdown
22.5x12
32.5x12
42.5x8
52.5x8
57.5x8

Db pinwheel ss elbows out ext
30x8/35x12
35x8/40x12
40x6/40x12

Underhand lat bicep pulldown slow and paused (2 sec pause at peak)
75x12
90x10
90x10

1 arm tricep pushdown
22.5x12
22.5x12

Kneeling ab pulldown
52.5x12
62.5x12
62.5x12

Db side lateral slow and squeeze baby
20x12
25x12

Db wrist
50x20
50x12 plus 20 second hold

Bicycle hang 15 ss cg push-up 40

1540

10/25/23 bench 1

Bench paused
45x20
95x8
135x5
165x5 ss chinup 15
185x3
205x5 ss chinup 15
235x3

Chin-up slow
55x6
60x5

Inc db bench
70x8
75x7

Seated one arm cable row
77x8
77x8

Trx push-up paused
15
14

Cable crossover ss push-up
7pl x 12/20
7plx12/15 ss Pullup dead hang10

1541

[quote=ā€œIronwill727, post:1536, topic:215780ā€]
Deadlift
45x10
135x8
225x3
285x3
325x2
385x2 belt
415x1 belt
Deficit
315x3

Box squat
5
135x5
165x5
185x3
205x5 belt

Lying ham curl
110x8
120x8

Hyper 45 degree
5x10
25x10

Walking lunge
24
24

Kneeling ab
70x12
77x12

1 leg calf

1542

10/29/23 Pullup upper

Ng Pullup
16
25x5
40x5
55x5
70x5
Bodyweight x 17

Dips
12
45x5
70x5
90x5
20

Seated cable row
100x10
130x10
160x8

Seated milt hs press
90x12
180x8
230x5
180x10

Football bar cg bar has to be more than 45 itā€™s so heavy
135?x8 cg
135? X 8 mg
155x8 mg

Db alt curl
30x8,8,10

Facepull
50x12,12,12 ss Pullup 12