Life After Hip Resurfacing

7/4/24 murph

20lb vest

1 mile

Pullup push-up squat
15/30/40
11/30/40
10/30/40
10/25/30
46/115/150

10/25/30
9/22/21
7/15/21

72/177/222
7/15/21
79/192/243
7/8/21
86/200/264
7/22
93/286
7/15

100/200/301

1 mile

Last mile hurt a 9/10

Horrendous cramp
Hips hurt

42:46!!! PR BABY

7/5/24 deadlift

Mobility

Push-up 30
Sumo deadlift
95x8
135x5
185x5
235x5
285x5

Sled push pull ss nonstop
110x50/50 x 3

Inc hyper
25x12
45x12
45x12

Ass blaster 1 leg machine
40x12
50x12
55x12

Db side lateral
20x15
20x15
20x15

Kb farmers walk switch every 50 feet
44x700ft

Stairmaster 5min

Pullup 12

7/7/24 upper

Mobility

Push-up 35

Pullup
27
35x5
55x3
65x3
75x5
Explosive clapping Pullup
12plus 3

Incline db
75x12
85x10
90x6

Seated hs row 1 arm
75x10
85x10
95x10

Dips
15
55x5
80x5
100x5

Lat pd hs
90x12
140x12
160x 12

Feet on box push-up 35
Pullup 12
Feet on box pudhup 31
Squat 30

7/8/24 legs
Mobility
Push-up 30

Box squat
5
45x5
135x5
185x3
225x3
250x3 belt
275x3 belt
135x20

Db Rdl
65s x 10
75s x 10

1leg glute machine
50x10
60x8

Leg ext
95x12
110x12
130x12

Leg press calf
110x20/pushup 40
130x20/pushup 30
130x20/pushup 30

7/9/24 arms

Right bicep strained a bit

Mobility

Push-up 40
Chinup 14

Cg bench as alt db curl
45x15
95x8/20x12
135x8 /25x12
155x8/30x10
175x8/35x10

Elbows out ext
35x15
40x12

Db pinwheel
35x12
40x8

1 arm overhead db ext
25x15
25x15

Rope tricep
32.5x15
42.5x15
47x12

Db wrist
30x20
30x22
30x22

Vertical db push-up
26
21

Med ball push-up 1 arm
11

Med ball twist 11x20

7/10/24 back

Mobility

Push-up 40

Pullup
15
25x5
50x3 nope bicep killing me

Vbar lat pd
85x12
85x12
85x15

Seated cable row
70x15,15,20

Roman chair leg raise
15
15
15

Kneeling ab
37.5x20
47.5x21

7/11/24 delts

Mobility
Push-up 45

Seated hs milt
15
90x12
140x12
160x12
180x10

HS shrug
90x12
180x12
230x12

Seated db side lateral as face pull
15x12/25x12
15x12/30x12
15x12/30x15

Rear delt machine
75x12
80x12
80x12

Seated side delt machine
40x12
50x12

1 arm push-up on ball
15
10

2 hand on ball 20

7/12/24 deadlift

Mobility

Push-up 40
deadlift
45x12
135x8
185x5
225x5
275x5
295x5

Sled pull nonstop
125x50ftx6

Sled push nonstop
100x50ftx4

Low back machine
100x12
110x12
110x12

Stepup
12/push-up feet on tire 30
12/fist pushup 30
12

Kb around the world 30x20

7/24/24 chest focus

Mobility

Push-up 40

Incline bench
45x15
95x10
135x6
165x3
185x1
205x4
185x6

Dips
12 warmup
45x8
70x8
90x7

Hs Inc
90x12
180x8
230x8

Pec Deck
85x12
95x12

Push-up feet on box 35
Squat 25
One hand pushup on med ball
12,7,7 ss with twist 15x15,15

7/15/24 legs

Push-up 40

Box squat
5
45x5
135x7
185x3
205x2
225x6
235x6
245x5

45 deg hyper
12
25x12
12

1leg ham machine
60x6
50x8

Leg ext
105x12
120x12
120x12

Leg press calf
90x15/fist pushup 30
140x15/pushup 30
140x15

Seated calf
90x15
100x16

7/16/24 arms

Push-up 40
Against mini band 30,30

Alt Db curl
25x12
35x8
40x7

Dip hs seated
90x15
140x15
160x15
180x12

Db hammer
22.5x15
27.5x15

Rope tricep pd
32.5x20
42.5x20
47.5x15

1 arm
Tricep pd
22.5x12
22.5x12

100 rep curls 7.5
Trying to get blood into biceps still right strained

Push-up on ball 33

7/17/24 delts and abs

Mobility

Push-up 40

Seated hs milt
90x12
140x8
180x5
200x7
210x7
220x7

Hs shrug
180x12
200x12
230x12

Db side lateral
20x12,12,12

Db seated shrug to clean
15x12
20x12
20x12

Rear delt machine
70x15
80x12
75x15

Hlr bent knee
12
12/ push-up 30
12

Kneeling ab pd
55x15
62.5x15
67.5x15
Push-up feet on tire 31/squat 15

7/18/24 back

Mobility
Push-up 40

Pullup
20
12

Seated Cable row
105x8
120x8
135x8
150x8

Lat pd
105x8
120x8
135x7

Hammer strength row 1 arm
70x10
80x10
90x10

Long rope standing row to sides
47.5x12
57.5x12
67.5x12

1 arm push-up on ball ss twist
15/11x15
15/11x25
15/11x25
Pullup 12

Db curl 10x100
Db wrist 15x50

Basketball

7/19/24

Mobility

Push-up 40
deadlift
45x12
135x8
185x5
225x5
285x3
315x4

Sled pull nonstop
135x4 x 50 ft

Low back machine
100x12
115x12
115x12

Hip bad girl
30x12
40x12

Stepup
12/push-up feet on tire 31
12/pushup feet on tire 30
12/ hlr 10 ss hanging bicycle 10

Kb around the world 30x20
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