Life After Hip Resurfacing

Training Training Logs
1924

2/25/25

Mobility
Push-up 40

Seated calf
115x20
165x14
185x12

Hack squat
105x8
195x6
245x6
215x8

Leg ext
145x12
165x12
165x14

Walking lunge
32
32

Sled pull backwards
90x100ft
135x100ft
180x100ft

Pullup 12
Push-up 40
Med ball twist 13x15
Squat 20
Hanging bicycle 15

1925

2/26/25 murph
20lb vest

1 mile

Squat Pullup pushup
100/12/30
75/12/30
70/12/25
30/10/20
25/10/20

300/56/125
6/15
5/15

67/155
5/11
5/10
77/176
5/12
4/12
86/100

5
4
5
100

Done 41:05 NEW PR!!!

1926

2/27/25
Incline treadmill 4 min
Mobility
Push-up 50
Pullup 12

Incline bench
45x12
95x8
135x5
185x5
210x3
190x5

Dips
15
45x5
90x5
115x5

Incline db
70x10
80x7

Rope face pull
42.5x12
47.5x12
52.5x12

Med ball push-up
21
20

Seated db shrug to clean slow
17.5x12
17.5x12

1927

2/28/25 deadlift

Stairmaster
Mobility
Push-up 35

deadlift
45x12
135x5 sumo
225x3
275x3
325x3
385x3 belt

Stepup kb
40x12
40x12
40x12

Hlr bent knee
12
14
12

Kb around the world
40x20,20,24

Glute kickback
80x8
85x8

Treadmill 5 min 8 incline

Push-up 45
Pullup 12

1928

3/2/25 back/delts
Mobilty

Push-up 40

Weighted Pullup Deadhang
12
25x5
50x5
75x3
100x2 dropset 50x8 pr
50x5

Db row
95x8
95x8
95x8

Seated hs milt
90x10
180x5
230x5
270x5
210x8

Side lateral machine
90x12
110x11
110x11

HS shrug
270x12
360x8
270x12

Push-up against band 40
Pullup 16

1929

3/3/25
Stairmaster 5 min

Mobility
Push-up 40

Dip
HS
90x15
180x12
200x10
220x10

Db hammer
37.5x10
37.5x10
37.5x11

Elbows out ext
37.5x12
37.5x12

1 arm db preacher
22.5x12
22.5x12

Bicep pd
115x12
125x12

tri pd
52.5x12
57.5x12
57.5x12

Pullup/ball pushup
12/25

1930

3/4/25 legs

Mobility
Push-up 40

Seated calf
75x15
125x15
175x12
195x12

Hack squat
105x8
195x5
245x5
285x6 belt wraps light

45 degree hyper
12
25x12
50x12

Walking lunge
32
32

Leg ext
145x12
145x12

Kb squat 40x20
Sled pull backwards
55x400 ft

Squat 35/pullup 16/pushup feet on tire 40

1931

3/6/25 chest
Incline treadmill 4 min
Mobility
Push-up 40
Pullup 10

Incline hs bench
95x12
140x10
180x5
230x5
270x8
230x9

Dips
16
45x5
90x5
135x5
45x15

Seated db shrug to clean
22.5x12
22.5x12

Rope face pull
47.5x12/med ball pushup 12
52.5x12/1 hand med ball pushup 12 each
52.5x12

1932

[quote=ā€œIronwill727, post:1927, topic:215780ā€]
Stairmaster
Mobility
Push-up 35

deadlift
45x12
135x5 sumo
225x3
315x3
365x1
405x2 belt
Sldl off floor
225x5

Glute kickback
70x9
75x8
80x8

Hlr
14
12
12

Kb around the world ss kb farmers walk
40x22 ss 40x 50feet per hand x 3 rounds no rest

Sled backward
175x3x100feet

Treadmill 5 min 7 incline

Pullup 15

1933

3/9/25 back shoulders deload

Stairmaster 4 min
Mobility

Push-up 30
Pullup
23
12
10

Seated db military press
30x15
45x15
55x12

Hammer strength lat
90x12
140x12
160x10

Side lateral machine
70x15
80x12
80x12

Hs shrug
90x20
180x15

Pullup 12/push-up feet on tire 30/squat 20

1934

3/10/25

Stairmaster 2 min
Mobility
Push-up 40

Hs dip
90x20
140x15
160x15
180x12

Alt db curl
30x12
30x10
30x10

Elbows out ext
30x15
30x15
30x15

Underhand bicep lat pd
100x15
105x12
105x12

1 arm tricep pd
17.5x15
22.5x15
22.5x12

Pullup ng -15
Push-up cg 40
Rope pull 30 sec

1935

3/11/25 legs deload

Stairmaster 3 min

Mobility
Push-up 40
Squat 20

Seated calf
115x20
115x18
125x20
125x16

Walking lunge
32
32
32

Leg extension
70x15
70x15
85x16

45 degree hyper
15
45x12
45x12

Prowler push
100x100ft
125x100ft
150x100ft
175x100ft
Squat 25 box jump squat 25 box jump
Push-up 40
Pullup15

1936

3/13/25
Stairmaster 3 min

Mobility
Push-up 20 plus 5 clap

Incline hs bench
90x12
140x10
180x5
230x5
280x8
230x9

Dips
21
21
16

Vbar lat pd
130x10
145x10
160x7

Rear delt machine
85x12
85x12
85x12

Seated db shrug to clean
27.5x8
27.5x8

1 arm push-up on ball
15 per side
Pullup 14 dead hang plus 30 sec hang

1937

3/14/24 lower
Stairmaster 4 min
Mobility
Push-up
Deficit deadlift
45x12
135x5
225x3
275x3
325x2

Hack squat
195x5
215x5
235x5

Glute machine one leg
70x8
75x8
80x8

Ab pulldown
62.5x12
72.5x12
82.5x12

Dragon flags to make Bruce Lee proud
10
10/pushup 30/ng Pullup 12

Treadmill incline 7 for 7 mins

1938

3/16/25 back

Mobility

Push-up 40

Ng Pullup
12
25x5
50x5
75x5
50x8

Short bb row
Plus 90x12
Plus 140x8
Plus 190x5

Side lat pd hs
70x10
80x10

Btb shrug
135x12
225x12
275x9

Alt db curl
30x10
30x11
30x12

Pull-ups 20

1939

3/17/25 push

Mobility
Push-up
35

Seated hs milt
50x12
90x12
140x10
180x6
230x5
270x5
200x8

Dip hs
90x12
180x10
200x10
220x8

Seated side lateral machine
70x12
90x12
100x10

1 arm oh tricep ext
35x12
35x12
35x12

Rope tricep pd
42.5x12
50x12
57.5x12
Push-up feet on tire 35

1940

3/18/25 legs

Treadmill 4 min
Mobility

Push-up 40
Squat 20
Pullup 12

Stepup
12
26x12
26x12
26x12

Leg ext
85x12
100x12
115x12

45 degree hyper
12
45x12
90x10

Walking lunge
32
32

Leg press calf
90x12
140x12
160x12
180x12

Sled pull backwards
135x2x100ft

Push-up 30
Pullup 12
Squat 20

1941

3/19/25

Mobility
Push-up 20 plus 5 clap

Incline hs bench
90x12
140x10
180x5
230x5
290x6
230x9

Incline db
85x8
75x10

Hammer strength row
90x12
110x12
140x12

Side delt machine
80x12
90x12
100x12

Rear delt machine
85x12
90x12
95x12

Preacher curl machine
50x12
60x12
70x12

1 arm push-up on ball
15 per side
Pullup 15dead hang plus 4

Dragon flag 10
Plank 80 se

1942

3/21/25 deadlift/squat

Stairmaster

Mobility

Deadlift
45x12
135x5
225x5
315x3
365x4 belt

Hack squat
195x5
245x5
265x5

Hlr bent knee
12
12
12

Ab kneeling pd
72.5x12
82.5x12

Hip bad girl
40x12
55x10

Squat 20
Pullup 12

1943

3/23/25 upper

Mobility

Push-up 30

Pullup
12
25x5
45x5
70x5
45x6

Seated hs milt press
90x12
180x5
230x5
250x5
180x10

Push-up against bands
Mx40
M x 35

Seated cable row
100x12
115x12
130x12

Facepull
42.5x12
47.5x12
47.5x12