Life After Hip Resurfacing

1/29/25 chest

Stairmaster 4 min
Mobility

Push-up 10
Plyo push-up 10

Db incline
35x12
50x8
65x6
80x6
85x6

Dips
12
45x6
90x6
100x6

Incline hs chest
180x3 acclimation
230x6
250x5

Trx push-up 15
Pullup 12

Facepull
42.5x12
47.5x12
47.5x12

Stretch

1/31/25 delts

Mobility
Cg push-up 40
Pullup 12

Seated milt press
45x12
95x8
115x5
135x5
145x5

Face pull
47.5x12
52.5x12
57.5x12

Db side lateral
17.5x12
25x12
25x12

Btb dip
12
45x12
70x12
70x15

1 arm tricep pd
22.5x12
22.5x12
22.5x12

2/1/25 deadlift

Stairmaster 3 min
Mobility

Push-up 30
Squat 10

Deadlift
45x10
135x5
225x3
275x3
325x1
345x3
375x3 belt fast
Sumo deadlift speed
185x5
205x5

45 degree hyper
12
45x10
60x8

1 leg glute machine
70x8
75x10
80x10

Sled pull backwards
165x100ft
165x100ft

Pullup 12

2/3/25 chest biceps

Mobility
Push-up 20
Clap push-up 5

Incline bench
45x12
95x10
135x5
175x3
195x5
200x5

Incline hammer strength
230x6
250x6
270x6

Db hammer
40x8
45x6
50x6

Dips
12
90x6
100x6

Cable curl
32.5x12 warmup
47.5x12
52.5x12

Push-up side to side 20
Pullup 12

2/4/25 legs
Stairmaster 4 min
Mobility
Pushup 40
Squat 10
Box jump 2

Seated Calf
115x15
135x15
155x15
170x15

Hack squat
105x8
195x5
245x5
305x5 belt knee wraps
165x12

Walking lunge
32
32

Leg ext
105x12
125x12
125x12

Bad girl machine
40x12
45x12

Pullup Rock climb ss rc bent knee leg raise
10/12

Squat 25/pushup on tire 30/kb around the world

2/5/25 back

Mobility
Push-up 40
Pullup 22

Weighed Pullup
25x6
50x6
75x5 drop 25x5

Bb row
135x10
185x8
205x7

Seated cable row
130x8
145x6
160x6

Vbar lat pd
130x8
145x8

HS Shrug
180x12
270x12
320x12

Push-up 40
Archer Pullup 10

2/7/25 delts

Mobility
Cg push-up 40
Pullup 12

Seated milt press
45x12
95x10
125x5/Pullup ng wg 12
140x5
150x5

Face pull
50x12
57.5x12
60x12

Db side lateral
25x12
25x12
25x12

Btb dip
12
45x12
90x12
90x12

Cg bench
135x12
155x12

1 arm tricep pd
22.5x12
22.5x12

Cg push-up 40
Pullup ng 12

2/9/25 back

Stairmaster 3 min
Mobility

Weighted ng Pullup
20
25x5
50x6
60x6
70x5

Corner row
B plus 160x6
B plus 185x6
B plus 195x7

Lat pd
160x7
175x6

HS shrug
180x10 warmup
270x6
320x6
340x6

Db wrist standing
50x10
55x10
55x10

Push-up 40
Ng Pullup 12

2/11/25 legs
Stairmaster 4 min
Mobility
Pushup 40
Squat 10

Seated Calf
115x15
135x14
165x8
185x8

Box squat
45x10
135x5
185x3
225x5 belt
245x4 belt
255x4 belt

Leg ext
125x8
145x9
165x8

Walking lunge
32
32 plus wall squat hold 15sec

Hyper 45 degree hamstring
25x10
50x10
50x10

Leg press
Calf
90x12 warmup
180x12
200x12

Pullup Rock climb ss
12/fist pushup 40

2/12/25 delts

Mobility
Cg push-up 40
Pullup 15

Seated db milt press
30x12
45x10
55x8
65x7
70x6

Db side lateral
30x8
35x8

Facepull
60x12
70x12
80x12

Bb overhead ext
95x7
105x7
115x7

Rope tricep pd
80x8
90x8
100x10

Rock climb Pullup 15
Cg push-up 42

2/14/25 deadlift
Mobility
Push-up 40

Sumo deadlift
45x12
135x5
225x3
275x3
325x3
345x3 belt

Stepup kb
26x12
26x12
26x12

Hlr bent knee
12
12
12

Kb around the world
40x20,20,20

Ab kneeling pd
62.5x12
72.5x12
82.5x10

Treadmill 5 min 8 incline

Push-up 40
Pullup 10

2/16/25 back

Stairmaster 3 min

Push-up 30
Mobility

Weighted Pullup Deadhang
12
25x6
50x5
75x5
25x10

Seated hs milt
90x5
180x5
210x5
240x6

Db row
90x8
9x8
90x8

Side lateral machine
60x12
80x12
100x10

Side lat pd hs
70x10
75x10
70x10

HS shrug
180x12
180x12
230x12

Push up
50

HS shrug
180x10 warmup
270x6
320x6
340x6

Db wrist standing
50x10
55x10
55x10

Push-up 40
Ng Pullup 12

2/17/25 arms

Stairmaster 5 min

Mobility
Push-up 40

Dip
HS
90x15
140x12
160x12
180x12
190x10

Db hammer
20x12
22.5x12
27.5x12

Elbows out ext
30x12
35x12
35x12

Bicep pd
85x12
100x14
115x12

1 arm tri pd
22.5x12
27.5x10

Db wrist
50x15
52.5x15

Treadmill 5 min

Pullup/pushup (pullup drop pushup no rest)
5/4/3/2/1

Very good. I got my first resurfacing in Aug. 2001 and went back to my heaviest lifting after that. No issues with it so far and it just works. Needed a left knee and got that resurfaced in 2015, went back to lifting. Had an accident (unrelated to sports), needed to resurface the left hip in 2023. I am returning to lifting yet again, with 3 out of 4 load bearing joints that are artificial and have no restrictions. There i a high possibility I will need to get the final knee done later this year, since my other joints work like I am in my 20ā€™s and are stressing the last one. Rock on!