Life After Hip Resurfacing

Training Training Logs
1863

12/14/24 deadlift
Mobility

40 push-up

Deadlift sumo
45x10
135x5
225x3
315x3
365x2 belt
405x2 conventional
425x2

Step up kb 1 arm rack
12
15x10
15x10

Tire flip/squat/hlr
176x11/10/10
220x10/10/12

Kb snatch 1 arm
26x10
40x8

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

1864

12/15/24 trail run

1865

12/15/24 back

Mobility

Clapping push-up 5
Pullup ng 22
25x6/clap push-up 5
50x5/clap pushup 5
75x4/clap pushup 5
95x3/clap pushup 5
50x6

Dips
23
45x6
90x5
135x3
90x6

Bb row
135x8
185x7
235x6

Commando Pullup ss trx push-up
12/12
10/12
10/12

Hs shrug
180x10
200x10
220x10

Push-up against band
40

1866

12/16/24 delts biceps
Mobility
Push-up 35

Seated hs milt
90x12
140x8
180x7
205x6
230x5

Db side lateral
15x12
20x12
20x12

Alt db curl
27.5x12
35x10
40x8

Db pinwheel curl
30x10
30x10
30x10

Rear delt machine
85x12
90x10
95x10

Seated db shrug to clean
22.5x10
22.5x10

Push-up 35 cg
Pullup 10

1867

12/17/24 legs
Mobility
Push-up 35

Leg press calf
90x12
90x15
140x12
180x12
180x12

Box squat
45x5
135x5
185x5
230x7

Stepup
12
25x12
25x12

Leg ext
85x12
100x12
105x15

Hyper
10x12
25x12
25x12

Push-up 35

1868

12/18/24 upper

Mobility
Push-up 35

Incline bench
45x15
95x5/Pullup ng wg 12
135x5/Pullup ng cg 12
175x5/pullup 10
195x4

Hs incline
90x12
180x10
230x7

Vbar lat pd
115x8
130x8
135x8

Tricep pushdown rope
42.5x12
47.5x12
52.5x12

Push-up side to side feet on box 20

1869

12/20/24 deadlifts 5
Mobility
Push-up 35

Deadlift
45x10
135x5
225x5
255x5
295x5
335x5

1 arm kb farmers walk ss sled pull
46x100ft/90x100ft 3 rounds
Plus two sled pushes 90x100

Hlr bent knee
12
12
12

Ab pd kneeling
65x12
72.5x12
72.5x12

1870

12/22/24 back

Mobility
Push-up 35
Pullup 22
25x5
50x5
60x5
35x5 drop 25x5

Dips
22
45x8
70x8
80x8

Cindy 20 min
Pullup 5/pushup 10/squat 15
18 rounds

1871

12/23/24 legs

Mobility
Push-up 36

Box squat dynamic effort
12
45x5
95x3
145x8 sets of 3 (20 second rest between sets)

Step up
12
Kb 15s x 10
Kb 15s x 10

Hyper 45 degree
12
25x12
25x12

Seated calf
75x15
95x15
105x15
115x15

Bad girl machine
40x10
45x10

Rock climb Pullup
10
Push-up 36

1872

12/24/24 arms

Mobility
Push-up 36
Pullup 12

Dip hs
90x15
140x12
180x12
200x8

Alt db curl
30x12
30x12
30x12

Elbows out ext
30x12
35x12
35x12

Db hammer
35x10
35x10

Underhand bicep pd
70x12
85x12
90x12

1 arm push-up on ball per ar ss archer Pullup
15/10
15/10

15/10

1873

12/25/24
8 miles of snow hiking in mountains and forests

1 Like
1874

12/26/24 chest day 1 75 hard round 2

Stairmaster 3 min
Mobility

Push-up 36
Pullup 10

Incline hs
90x12
140x10
180x8
230x6
250x6

Incline db slow
52.5x10
60x10
65x9

Rear delt machine
85x12
90x12
95x12

Db side lateral
17.5x12
22.5x12
25x12

Chin up ss push-up on ball
10/15
10/15
10/15 then 15lb med ball twist 15

1875

12/26/24 deadlift
Mobility
Push-up 40

Deadlift
45x15
135x5
225x3
315x2
365x3 mixed grip
315x5 mixed grip

Stepup
12
15s x 12
15s x 12

Leg curl seated
80x12
100x12
120x12

Hlr bent knee
12
12
12

1876

12/27/24 couch to 5k day 1
Plus walk

12/28/24

Mobility
Clapping push-up 10

Pullup
25
25x5
45x5
70x5 drop 45x4 drop bw x 5

Dips
25
45x5
70x5
90x7

Corner row
Plus 90x10
Plus 135x10
Plus 180x10

Hs milt
90x10
180x10
270x4 drop 200x6

Hs shrug
90x12
180x12
230x12

Pullup paused dead hang
10/35
10/30

1877

12/30/24 squat

Mobility
Push-up 35
Squat box
15
45x5
95x5
145x5
165x5
195x5
215x5

Leg ext
100x12
105x12
115x12

Seated calf
115x12
125x12
135x14

Walking lunge 50
Box squat/push-up feet on box
20/35
21/21

Stretch

1878

That sounds awesome. What a great way to spend the day.

1879

12/31/24 arms

Mobility
Push-up 40
Chinup
12

Seated db curl
17.5x12
27.5x10
32.5x10
37.5x8

Dip machine hs
90x12
140x12
190x10
210x10

1 arm db preacher
17.5x12
27.5x10

Elbows out ext
40x12
40x12
40x12

Push-up db cg/db hammer
35/40x10
30/40x10

Push-up against band
Mx30
Archer Pullup 10

1880

1/1/25 murph cause itā€™s what I do

20lb vest

1 Mile

Pull-ups
Push-ups
Squats

12/30/50
11/30/50
10/22/40
10/22/40
8/22/22
51/126/202
8/20/22
7/20/21
66/166/245
7/20/20
7/14/20
80/200/285
6/7
86/292
4/8
90/200/30
5
5 100/200/300

1 mile

41:16

NEW PR

1881

1/2/24 chest/delts

Mobility
Push-up 40

Incline bench
45x20
95x10
135x5/Pullup ng wg 10
155x5/Pullup ng wg 10
175x5
185x5/Pullup ng wg 10

Incline hs
180x10
200x8
210x7

Db side lateral
25x12,12,10

Rear delt false grip open hand rear delt iso
70x12
75x12
80x12

1 arm push-up
On med ball
15
15

1882

1/3/25 deadlift

Mobility
Push-up 40
Pullup 10
Squat 20

Deadlift
135x5
225x5
275x3
325x2
375x3 under over
325x3 deficit

Step up
20x12
20x12
20x12

1 arm farmers walk db switch every 50 feet
50x300ft

Plank squat push-up pullup
60 sec/20/30/10

Run 2 mins on beach