Life After Hip Resurfacing

5/15/24 bench 5s sort of deload I got a cold and feel like trash

Mobility
Push-up 40

Bench
45x20
95x10 ng cg Pullup 12
135x5
155x5 ng cg Pullup 12
175x5
195x7

Seated db curls
22.5x12,12,12

Seated one arm db ext behind the head
22.5x12
30x10

Pinwheel curls ss dip machine
30x12/130x12
30x22/130x12

Rear delt machine
70x12
75x12

Trx push-up 21 ss strict Pullup 12

Stretch

So tired

5/19/24 back

Mobility

Push-up 30

Pullup
27
10
6
5
5
5
5
5
5
5
5
5
5 (93)
4
3
In 10 min

Weighted Pullup
25x5
50x3 ss pushup 40
50x4 ss pushup 40 plus clap
50x5

Seated cable row
115x6
145x6
160x6

1 arm side lat Hs
45x8
70x8

Hs shrug
90x10
180x10
230x10

1 arm shrug
65x12
70x12

Dead hang Pullup sec pause x 7

5/20/24 chest

Mobility
Push-up 50

Bench
45x20
95x12
135x6
185x3
205x1
225x6
230x5

Inc db with twist
70x6
75x6

Dips
10
90x6
100x6

Inc hs chest
180x6
230x6

Push-up feet on tire ss squat
30/30
21/21
Pullup 10

Stretch

5/21/24 legs

Mobility
Push-up 41

Squat box
5
95x8
135x6
185x3
225x6
235x6 belt

Sumo DL
135x5
225x3
275x5 belt

Stepup
10
50 lb db opposite side x 6, 6

45 deg hyper
10
25x10
25x10

Leg press calf
140x12
180x12
200x12

1 leg calf standing
12
12

Deep split squat ATG foot on step
5
5

Prowler push
45x100ft
90x100ft x 2

Pullup/pushup/squat
10/30/20
10/30/20

Stretch

5/22/24

Run1 mile 7:22
Then 2.5 mile intervals

Later weighted vest walk
100 pushups
12 chin-ups
30 squats with vest

5/23/24 delts

Mobility
Push out 30

Seated hs milt
90x12/chinup 12
90x10/chinup 10
140x6
180x3
200x2
230x6
235x5

Side db lateral
30x8
35x8

Seated milt db press
50x12
55x10

Rear delt machine
90x10
100x10

Hlr as kneeling ab pd
12/62.5x12
12/72.5x10

Push-up ss med ball twist nonstop
30/15x12
21/15x12

5/27 murph 20lb vest

1 mile

Ring Pullup push-up squat
10/25/30
10/25/30
7/25/30
7/25/30
5/25/30

39/125/150

6/21/30
6/21/30

51/167/210
6/21/30
6/11/20
63/200 push-up done/260

6/21
6/10
75/291
6/9
81/300 squat

6
87
4
5
5
101 oops

Last mile

Total
Time 45 min

Truth be told kids got on my way on rings to do monkey bars and cost me a good 90 second

5/27/24 back

Mobility
Push-up 40

Ng weighted Pullup
15
25x5
50x6
70x5
75x4

Corner row
115x6 acclimation
160x6
185x6
195x6

1 arm side lat Hs
70x8
80x8

Seated cable row wide grip
100x8
115x8

Db shrug
80x10
85x10
90x10

5/28/24 chest
Mobility
Push-up 40

Bench
45x20
95x12
135x6
185x3
210x1
230x6
235x5

Inc db w twist
75x7
80x7

Hs decline press
200x8
220x8

Ng incline press machine
140x8
170x8

Push-up db 31 rest 20 sec diamond push-up 20
Rest 20 sec reg push-up 21

5/29/24 legs

Mobility

Sumo deadlift
45x12
135x5
185x5
225x3
275x3
325x3
375x2

Hack squat hs
90x5
180x5
200x5
220x5

Calf machine
130x12
130x12
145x12

Walking lunge
28
28

Pullup 12
Push-up 50

5/30/24 shoulder and abs
Mobility
Push out 30

Seated hs milt
90x12/chinup 12
90x10/chinup 12
140x6
180x3
235x6
235x6

Side db lateral
35x8
35x8

Seated milt db press
60x10
60x10

Rear delt machine
90x11
105x11

Hlr as kneeling ab pd
12/67.5x12
12/72.5x10

Push-up feet on high box 40/hlr 12/pushup 30/med ball twist 15x12

Push-up ss med ball twist nonstop
30/15x12
21/15x12
[/quote]

5/31/24 arms
Mobility

Push-up 50

Chinup
15
25x6
50x6
80x6

Bb curl
70x8
90x8
100x7

Dips
15
70x6
80x6

Elbows out ext
40x12
40x12
40x12

Pinwheel curl
40x8
40x8
40x9

Cg push-up 40
36

6/2/24 upper

Mobility
Push-up 50

Pullup
32
21
15

Inc db
50x20
60x15
70x12
80x8

1 arm hs 1 arm
90x12
115x10
125x8

Hs milt
90x20
140x15
195x12
215x6

Facepull ss tricep pd
32.5x20/42.5x20
37.5x20/47.5x15 x 3

Leg ext as standing calf
90x100 reps rest pause/75x20x4

Db pinwheel curl
30x15-15-12

Push-up 50

6/3/24 leg pump

Mobility
Push-up 40

Leg ext
55x20
70x15
85x12
100x12
105x12

Box squat
45x5
135x5
185 7 sets of 3 30 sec rest

Power Clean
95x3x3 30 sec rest

Kb swing ss hlr bent knee
40x12/12 x 3

Walking lunge no rest
100 steps

Leg press calf
115x20
115x15
115x16

Ab pd ss pudhup
52.5x12/31
57.5x12/30
57.5x12

Stretch

6/4/24 arms

Mobility
Pushup 50

Cg bench
135x5 ss pullup wg ng 15

Elbows out ext
30x15
35x15
40x14

Alt db curl
30x12
35x10
40x8

1 arm tricep pd
17.5x12
22.5x12
22.5x12

Overhead 1 arm tricep cable
17.5x12
22.5x12
22.5x10

1 arm db preacher curl
25x12,12,12

Underhand lat pd bicep
85x12
95x12

Db wrist standing
30x20
35x20

Pullup ng 15
Push-up db 50

6/5/24 back

Mobility

Pullup
22
25x8
45x6
70x6
90x4 drop 45 x 4 drop bw x 5

Corner row
70x12
115x10
160x8
205x6

Vbar commando Pullup ss pushup ss squat
14/50/20
14/30 feet on tire/ 20
12/25 feet on tire/20
Sternum Pullup 5

HS shrug
180x12
230x10
280x8

Hs row 1 arm
70x10
80x8

Slow mo Pullup dead hang
3

6/6/24

Mobility

Seated hs milt
90x12/chinup 12
140x10/chinup 12
180x6
200x6
220x8

Side db lateral
35x8
35x8

Seated milt db press
65x10
65x8

Rear delt machine
90x12
105x12

Hlr ss facepull
14/37.5x12
12/42.5x12

Push-up 50/ab pd 62.5x12
Push-up 30/ab pd 67.5x12
Push-up 21/med ball twist 7x15

6/7/24 deadlift

Mobility
Push-up 30

Deadlift
45x10
135x5
225x5
275x3
315x3
365x2
405x2 belt
315x3 deficit

Sled pull push
110x50/50
155x50/50
155x50/50

45 deg hyper
12
25x12
25x12

Seated calf
115x15
135x15
135x15

Push-up 35
Pullup 12
Squat 25
Cliffhanger 45x30s
Fist push up 35
Cliff hanger 45x45s

Bicycle hang slow mo 10

6/9/24 upper pump

Mobility
Push-up clap 10 then 40

Pullup
30
14
Inc db bench
50x15/ng Pullup 12
65x10/ng Pullup 12
75x8
85x6

Inc db
50x20
60x15
70x12
80x8

Seated cable row
135x12
150x10
165x8

Dips
21
17
17

Lat pd
110x12
115x12
115x12

Inc hs chest
90x5
180x8
270x6

Db pinwheel curl
35x12
40x10
45x8

tricep pd ss cg push-up
42.5x15/20
47.5x12/20
52.5x10/15
Cross body tricep
12.5x12 per side
12.5x12

Wg rear delt cable pull w twist
25x12 ,14

6/10/24 leg pump
Mobility
Push-up 30

Leg ext
60x20
75x15
90x12
105x12
120x12

Hammer strength v hack squat first Time doing this like a weighted wall squat
90x8
140x7
160x7

Power Clean
95x5
105x5
115x5

Walking lunge no rest
100 steps

Leg press calf
90x20
110x20
130x21

Standing calf
110x15
110x15

Basketball 5 mins
Pullup 15
Push-up 40
Cable twist 17.5x12
Pullup 12
Push-up 30
Cable twist 17.5x12