Life After Hip Resurfacing

Training Logs
1843

11/17/24 back

Mobility

Push-up
40

Pullup
21
25x6
50x6
55x 6

Tbar corner row
Plus 110x6
Plus 145x6
Plus 155x6

Seated cable row
160x6
175x6

Side lat pd hs 1 arm
70x8
80x8

Bb shrugs
225x8
315x8 straps
335x8 straps

Seated db shrug to cleans
25x10
25x10

Push-up 30
Pullup 12
Push-up 30
Pullup 12

1844

11/18/24 chest biceps

Mobility

Power clap push-up 10

Bench
45x20
95x10/pullup wg ng 12
135x6/12
185x3/10
225x6
235x5

Dips
15
90x6
100x5 drop 45x8

High incline db press
60x10
70x8

Alt db curl
30x8
40x6
40x6

Db pinwheel
40x7
42.5x7

Inc db curl27.5x12

Push up 1 arm on ball
15
15

Ball twist 15x10

1845

11/19/24 legs

Mobility
Push-up 40

Leg press calf
90x20
140x15
180x12
230x12
250x12

Seated calf
90x12
100x 12

Box squat
5
45x10
135x6
185x3
225x6
235x6
245x5

Leg extension
125x12
155x12
170x10

Rdl db
85x8
85x8

Push-up
31
30
Lunge 30
Pullup 16
Ab wheel 12

1846

11/20/24 delts tris

Mobility

Push-up 30

Db seated milt press
22.5x15
35x12
50x12
60x12

Side delt machine
70x15
80x12
85x12

Dip hs
110x15
140x12
190x12

Tri pd straight bar
47.5x15
57.5x15
62.5x15

Face pull
42.5x15
52.5x15, 15

Cg push-up 40

1847

11/22/24 delta arms

Mobility
Push-ups power 20

Seated hs milt
90x12
140x10
180x8
230x6
250x5

Seated db curl
25x12
30x12
35x10

Dip hs
140x12
160x12
180x12

Ng chin up as tricep pd rope
12/42.5x12
12/47.5x12
12/52.5x12

Db hammer
30x12
30x12

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

1848

11/23/24 deadlift 5s
Mobility
Push-up 40

Deadlift speed
45x12
135x5
225x3
260x5
295x5
330x5 belt

Sled pull backwards
110x100ft
135x100ft
135x100ft

1 arm kb farmers walk
44x400feet switch hands every 50 at turn

Hlr ss squat
15/10
12/10
12/10

Ab pd kneeling light
62.5x12, 12, 12

Lower back machine
85x12
90x12

1 leg glute machine
40x12
45x12

Treadmill 15 incline 3.0 5 min
10 incline 2 min

Pullup 10
Push-up 40

I strained my upper right abdominal earlier in the week doing IDK what. Happened Monday night.
So taking ab stuff light.

1849

11/24/24 back
Mobility
Push-up

Pullup
23
Power Pullup 5
25x5
50x5
75x5 drop 25x7

Bb row
135x6
185x6
205x6
225x6

Seated cable row
160x8
175x7

HS shrug
140x12
180x12
200x12

Dips
15
45x5
70x5
90x7

Rock climb Pullup 10
Commando Pullup ss pushup
10/30
10/30

1850

11/25/24 chest

Mobility
Push-up 40
Bench
95x15
135x10
185x8
225x6
275x3
295x1
300x1
225x8

Inc db
30x20
35x20
40x20
45x15
55x10

Fly cables
40x15,15,15

Decline hs
90x15
140x15
180x10

Low cable
30x15,15

Push-up
60

Monkey bars

1851

11/26/24 legs

Mobility
Push-up 20

Leg press calf
90x20
140x15
180x15
230x12
250x12

Box squat
5
45x10
135x5
195x3
225x3
255x4 belt

Leg extension
135x12
155x12
175x12

1 leg hamstring
60x6
65x6

Walking lunge 38
Hyper 12

Push-up 40

1852

11/29/24 delts arms

Mobility
Push-ups power 40

Dip hs
90x15
140x12
180x12
200x10
220x8

Hs milt
90x12
140x8
180x5
230x5

Db curl
32.5x10
37.5x8
42.5x7

Rear delt machine
70x12
75x12
80x12

Cindy
5 Pullup 10 push-up 15 squats
19 rounds in 20 mins

5 chins

1853

11/29/ 24 deadlift 3s
Mobility
Push-up 40

Deadlift speed
45x12
135x5
225x3
275x3
315x3
355x5 belt
405x2 belt easy

1 leg stepup
12
40x12
40x12

1 arm kb farmers walk
40x500ft switch hands every 50 at turn
Kb around the world 20

45 deg hyper
25x12, 12, 12

Bent knee hlr
15 ss push-up 30
15 ss pushup 30
14 ss plsnk 60 sec

1854

4 miles of mountain hiking

Then

12/1/24 back biceps

Mobility

Pushup 40
Pullup
21
25x5
50x5
80x4 drop 55x4 drop 45x4
Bw x 12

Seated cable row
145x8
160x6
160x6

Lat standing straight armpd
35x12
42.5x12
50x10

Seated db curl
27.5x10
30x10
32.5x10

Db hammer
35x8
35x8

Face pull rope
42.5x12
42.5x12
42.5x12

Push-up 60
Pullup 5 more why not

1855

12/2/24 bench 1s

Mobility
Push-up 40
Bench
95x15
135x10
185x5/Pullup ng 10
205x3
235x4

Incline hs
180x10
200x8
220x6

High Inc db paused
32.5x15
45x10
55x8

Side to side push-up feet on tire 20
One arm push-up on ball
15
10

Low cable fly
35x10
35x10
Pullup 10

1856

12/3/24 squat
Mobility
Push-up 20

Leg press calf
90x20
180x15
230x12
260x12

Box squat
5
45x10
135x5
205x5
235x3
265x3
295x1 joker

Leg extension
135x12
155x12
180x14

45 degree hyper
14
14
14

Ab kneeling pd
57.5x12
62.5x12
67.5x12

Walking lunge 50
Push-up 30
Kb snatch 5 per arm
10 swings
Push-up 30

1857

12/4/24 upper
Mobility
Push-up 30

Db milt
20x15 ss Y raises 7.5x10
35x12/y raise 7.5x10
50x10
65x8
70x6

Rear delt machine
70x12
80x10
90x8

Side delt 1 arm no rest
20x12,12,12

Seated db shrugs to clean
22.5x12
22.5x12
22.5x12

1 arm tricep pd
22.5x12 ss chinup 12
22.5x12/chinup 12
22.5x12/chinup 12

Push-up feet on box /squat
31/21
30/20