Life After Hip Resurfacing

Training Logs
1743

7/28/24 murph

20 lb Vest of course

Mile 1 9 min

Ring pullup 100 right bicep dead
Push-up 200
Squats 300

Mile 2

45:12 total

Didn’t deserve a PR

99% of me did. My bicep didn’t

1744

7/28/24 one hour post murph

Back day
Mobility
Push-up 30

Seated HS row 1 arm
45x12
55x12
70x12
80x12

Lat pd
100x12
115x12
120x 12

Seated cable row
105x10
120x10
135x10

Hs shrug
180x12
200x12
220x12

Seated db curl as db hammer
15x12/15x12
20x12/20x12/db wrist 20x50

100 rep curl
10x100

Cable rope row to sides mid back
27.5x15
37.5x15

1745

7/29/24 push
Mobility

Push-up 50

Inc bench
45x15
95x10
145x7
165x5
185x5

Dips
12
45x8
70x8
90x7

Seated db milt
40x12
50x12
55x12

Chest Inc hs
90x12
180x12
210x9

Pushdown vbar
37.5x20
47.5x20
57.5x20
67.5x 12

1 arm push-up on ball
20
15

1746

7/30/24 couch to 5k trails

100 pushups

Gym later

Booty kickback
45x12
60x12
65x12

Leg ext
100x12
115x12
115x12

Box squat
20
Kb front squat 40x12,12

Step up
12
12
12

Hlr bent knee
12
12
12

Seated calf in front
70x15
85x15
85x15

One arm push-up on ball 15 then 2 hand 15

1747

7/31/24 arms
Mobility
Push-up 40
Pullup 10

Dip HS
90x20
140x12
190x8
210x6
190x8

Db curl
25x12
27.5x12
32.5x12

Elbows out ext
27.5x15
32.5x15
37.5x12

Db hammer curl
27.5x12
32.5x12
32.5x12

Tricep rope pd
42.5x15
50x15
57.5x10

Db curl ss push-up db
15x20/30
15x25/30

1748

8/1/24 delts
Mobility

Push-up 40

Seated hs milt
90x12
140x10
160x5
180x3
200x7
210x7

Rear delt machine
75x12
90x10
100x10

Seated db milt
50x12
55x10

Db side lateral
20x12
20x12

HS Shrug
180x12
230x10
280x10

Face pull ss push-up
32.5x12/31
37.5x12/1 arm on ball 15

1749

8/2/24 deadlift

Mobility

Push-up 40

Deadlift doh
45x12
135x8
225x5
275x3
305x4

Stepup
12
25x12
25x12

45 deg hyper
12
25x12
25x14

Squat as push-up feet on tire
40/30
30/30

1750

8/3/24

5.2 mile trail run intervals

1751

8/4/24 back lfgo

Mobility

Push-up 41

Pull-ups
15
25x5
35x5
50x5

Dips
15
45x5
70x5
90x5

Corner row
Plus 45x15
Plus 90x15
Plus 135x15
Plus 160x8

Seated hs 1 arm row
45x12
70x12
95x10

Db shrug
75x12
80x12
85x12

Face pull
37.5x12
42.5x12
47.5x15

Push-up against band
Mx31 ss rope pull
Mx30 ss rope pull

1752

8/5/24 legs

Mobility

Push-up 41

Box squat
12
45x5
135x5
185x5
225x5
245x5

Walking lunge
40
40

Leg ext
105x15
120x12
120x15
120x14

Leg press calf
140x15/pushup 30
160x15/pushup 30
160x15
160x15

Hlr bent knee
12
12
12

1753

8/6/24 arms

Mobility

Push-up 42

Dip hs tricep
90x12,10
140x8
160x7
180x7
190x7

Alt Db curl
20x12
30x8
40x7

Elbows out ext
30x12
40x12
40x12

Lat pd bicep underhand
90x10
105x10
105x10

Rope tricep pd
37.5x12
47.5x12
52.5x10

Seated Inc curl
20x12
20x15

Db wrist
35x17
40x15
40x15

Push-up burnout
1 arm on 20 each
2 arm on ball 15
Push-up 10

1754

8/7/24 chest

Mobility

Push-up 41
Pull-ups 15

Inc hs chest
90x15
140x12
180x8
230x5
270x6
230x8

Db flat
70x12
80x10
90x7

Pec Deck
90x12
100x12

Side db lat
27.5x12
27.5x12

Push-up feet on box squat Pullup
40/40/15

1755

8/8/24 delts

Mobility

Push-up 40

Db milt seated
20x12
30x12
40x12
50x12
60x10

Hs shrug
90x12
180x12
270x12
270x12

Db side lateral
20x12

Facepull
32.5x12
37.5x12
37.5x12

Rear delt machine
90x12
105x12

1 arm push-up on ball 21
Push-up 21

1756

8/9/24 dl
Deadlift doh
45x12
135x8
225x5
275x3
325x3 2 doh 1 over under

Stepup
12
40x12
40x12

Hlr bent knee
12
12
12

Kneeling ab
52.5x12
62.5x12
72.5x12

Squat as push-up feet on tire
30/30
20/20

1757

8/10/24 hike and trail run 5:67 miles

1758

8-11-24 murph
20lb vest

1 mile

Pullup 10 10 10 10 8 7 7 7 5 74 so far 5 4 83 4 4 4 5 100
Squat 50 50 50 50 40 30 30 300
Push-up 30 30 30 30 20 20 20 10
10 200

Mile 2

Total time 44:30 yuck

The cramp on mile 2 was awful. I finished push-up Pullup squat on great time. I wanted 10 mins in mile 2 but it was too painful.

1759

8/12/24 squats 5s

Mobility
Push-up 40

Box squat
10
45x8
135x5
185x5
215x8
135x20

Walking lunge
4 sets of 20

Lying ham as leg ext
70x12/100x15
85x8/115x15

Leg press calf ss push-up
140x20/30
160x16/30
180x16/ball twist 13x21 plus planks

1760

8/13/24 chest

Mobility

Push-up 4
Pull-ups 15

Inc hs chest
90x15
140x12
180x8
230x6
280x4

Inc db
75x8
80x8

Trx push-up
12
12

Rope tricep pd
32.5x15
42.5x15
52.5x12

1 arm push-up on ball
15
2 arm on ball 11

1761

8/14/24 back lfgo

Mobility

Push-up 41

Pull-ups
16
35x3
50x3
70x5
25x10

Dips
20
45x5
75x5
100x7

Db row
90x10
100x8

Vbar lat pd
135x8
145x8

One arm hs side lat
70x10
75x8

Push-up against band
Mx35
25lb plate on back x30
Pullup 15

1762

8/15/24 delts

Mobility

Push-up 40

Db milt seated
20x12
35x12
50x12
65x 10

Hs shrug
180x12
270x12
280x

Db side lateral
20x12
25x12

Facepull
42.5x12
42.5x12
42.5x12

Rear delt machine
90x12
105x12

Db curl
20x12
25x12
30x12

1 arm push-up on ball 20
Cg Push-up 21