Life After Hip Resurfacing

Training Training Logs
1803

9/29/24 back

Mobility

Push-up
31

Pullup
20
25x5/pushup against band 30
50x5/pushup against band 30
75x3
85x2 drop 50 x 5 drop 25x5

Corner row plus bar
45x10
90x10
135x10
180x10

Side lat hs
70x10
75x10

Hs shrug
90x10
180x10
270x10
360x7

Seated db cleans slow
12.5x12
17.5x12
17.5x12

Rear delt reverse pec
75x12
80x12
No rest
Rock climb pull up 12

1804

9/30/24 chest

Mobility

Power push-up 40
Clapping push-up 5

Inc hs
Empty x 20
90x12
140x8/pullup 15
180x6/pullup 15
230x6
270x5
290x4

Dips
15
55x6
90x6
115x4
21

Db incline
70x10

Side to side push-up
20
20
1 arm on ball 12
2 arm on ball 7

Pump level epic

1805

10/1/24 squat

Mobility

Pushup 35

Box Squat
45x7
135x5
185x5
230x3
260x2 belt

Leg ext
90x12
90x12
105x12
105x12

Kneeling leg curl 1 leg
50x6
50x7
50x6

Leg press calf
90x15
110x15
130x15
150x15

Walking lunge
3x20 no rest
Side steps 20 each

Push-up 35 med ball twist 13x30
Fist push-up 20 then 10 normal
Med ball twist 13x30

Ab wheel 12

1806

10-2-24 arms

Mobility
Push-up 35

Chin up
12
25x5
50x5
75x4
75x4

Dip hs
90x12
180x8
200x8
210x8

Pinwheel curl
30x12
35x8
40x9

Hs milt
90x12
180x8
230x6
250x5

Pullup push-up squat
10/30/20
12/30/20
12/30/20

Alt db curl
25x12

One arm Pullup hang
5 sec
5 sec

1807

10/4/24 deadlift
Push-up 40

Deadlift all doh
45x12
135x5
185x3
225x3
275x3
325x3

Plate pickup thick
45x10
(5 each)

Sled backward
145x3x100ft

Hlr bent knee ss kb swing 1 arm
15/30x10
15/30x10
14/30x10

Kneeling ab
62.5x12
72.5x12
82.5x11

Kb around the world
40x20

1808

10/5/24 murph

Vest

1 mile

Pullup/pushup/squat
10/21/30
10/21/30
10/22/30
10/22/30
10/22/30
8/22/30
58/132/180
7/22/22
7/22/20
72/176/222
7/15/22
5/9/21
84/100/265
6/20
90/285
6/15
96/300
4
100/200/300

1 mile

43:09
2nd best ever

My body quit on me on mile 2. My hip, my lungs, my legs.

But, my mind kept going.

1809

10/6/24 circuits

Pullup 22/18/15/14/12/12/10/10/10/10
Dip 20/18/15/15/15/15/12/12/12/12
Squat 25/25/25/25/25/25/25/25/25/26
Push-up 25/25/25/25/25/25/25/20/25/25

Push-up with handle walk 11
1 arm Pullup holding band 4.4

Archer Pullup 10

Diamond push-up 25

1 arm Pullup band 4

1810

10/7/24 upper
Mobility
Push-up 30

Lat pd
60x12
75x12
90x12
105x12
120x12

Chest hs flat
90x12
140x12
190x10
210x10

Db side lateral
17.5x15
22.5x15
22.5x15

Db incline bench
70x12
70x12

Hs shrug
90x20
180x15
270x12
270x10

Row to stomach standing
50x15
50x15

Push-up 1 arm on ball
15
15
12

Side ball twist 11x20
Pullup 12
Dead hang Pullup 5

1811

10/8/24 squat

Mobility

Box squat
10
45x5 front
135x5
175x5
205x5
230x7
185x10

Walking lunge
20
20
20

Lying ham
90x10
105x8
105x8

Leg ext
90x12
105x12
120x12

1812

10/9/24

Mobility

Clapping push-up 10

Clean 1st rep Strict oh press standing

45x12/chinup 15
65x10
85x5
105x5
125x5
145x5
105x10

Chinup
25x5
50x5
60x7

Dips
21
45x5
70x5
90x7

Alt db curl
30x8
35x8
40x8

Db seated side lateral then standing
17.5x12/5
22.5x12/5

Oh tricep rope ext
37.5x12
42.5x12
47.5x12

Db pinwheel curl
30x12
37.5x10 ss db wrist 37.5x12
40x8/40x12

Diamond push-up 10 sec rest between sets
25/20/15

1813

10/11/24 deadlift 5s
Push-up 40

Deadlift all doh
45x12
135x5
225x3
245x5
285x5
325x7

Sled backward
165x5x50ft

Hlr bent knee
15
15
15

Kb around the world
40x20
40x20
40x20

Kneeling ab
72.5x10
82.5x10
92.5x8

Push-up 41
Pullup 12

1814

10/12/24 trail run
Walk 5
Run 20
Walk 5
Hill sprints

1815

10/13/24 hike with kids

1816

10/14/24 back

Mobility
Push-up 42

Pullup
15
25x5
50x3
75x3
85x3 drop 50x5 drop 25x5 drop bw x 8
Paused dead hang pull-ups 50x5

Inc hs bench
90x12
180x8
230x6
250x6
230x7

Seated cable row
130x8
145x8
160x7

Dips
15
45x8
70x8
90x7

1 arm lat pd
40x10
55x10
60x8

Db incline chest
50x15
55x12

Squat plyo Pullup side to side push-up
21/10/26
Squat dead hang Pullup pushup feet on tire
21/10/20

1 Like
1817

10/15/24 squat

Mobility

Box squat
10
45x5 front
135x5
185x3
215x3
245x5 belt

Walking lunge/side step 10 per leg
20
20
22

Leg ext
105x12
120x12
135x12

45 deg hyper
10
25x10
25x10

Seated calf
45x15
55x15
65x15
75x15

1818

10/16/24 arms

Mobility

Push-up 30

Bicep pulldown
55x12
70x12
85x12
100x8
115x7
130x7

Dip hs
90x12
180x8
200x7

Alt db curl
35x8
40x8
45x7

Elbows out ext
35x10
40x12
45x12

Tricep rope pushdown ss ng chinup
47.5x12/12
57.5x12/12

Db wrist
40x15
45x15
45x16

Push-up cg 42
Pullup archer 10

1819

10/17/24 delts

Mobility
Push-up 41

Seated HS milt press
90x12.10
140x6
190x3
210x1
230x6
240x5

Rear delt machine
90x8
105x8
110x8

Db side lateral
25x8
30x8

Seated db clean
20x8
25x8

Face pull
37.5x12 ss push-up 40
47.5x12
47.5x12 ss pushup cg 50

1820

10/18/24 deadlift 5s
Push-up 40

Deadlift all doh
45x12
135x5
225x3
275x3
315x3
355x3 belt
405x2
315x2 standing on 45 Olympic 3 Inch deficit

Stepup holding dbs
12
30sx10
30sx10

Hlr bent knee
12
14
14

Kb around the world
40x20 ss push-up 40
40x20 ss 2 hands on med ball push-up 21
40x20 plus hold on side 10
Sec

Kneeling ab
80x10
80x10
87.5x9

Side stepup ss squat
10/20

1821

10/19/24 mountain ruck hike
25lb 4.22 miles 2 hours

10/20/24 back

Mobility

Push-up 44

Pullup
15
25x5
50x6
55x6
60x6

Corner row
B + 45x10
90x5
135x8
160x6
185x6

Db row
90x8
95x8

Commando Pullup
10 ss cg pushup 25
12/feet on step push-up 25
10/feet on step pushup 25

1 arm Pullup holding band
5
5

1822

10/21/24 chest

Mobility

Push-up 10
Clapping push-up 10

Incline db
30x12
45x10
60x8
75x7
80x6
85x6

Bench
135x6
185x6
195x6
205x6

Dip hs
90x10
180x7
200x7

Standing cable pec ss pushup
35x12/25
45x12/1 foot alt push-up 20
45x12/1 foot alt pushup 16
Side to side push-up 16