Life After Hip Resurfacing

Training Logs
1964

4/25/25 deadlift
Mobility

Plank 1 min

Deadlift
135x8
225x3
275x3
325x5 belt
375x3

Step up per leg ss bent knee hlr
12/12
12/12
12/12

Kneeling ab pd
62.5x12
72.5x12
82.5x12

Glute kickback machine
55x10
60x10

Push-up 30

1965

4/28/25 upper

Mobility

Push-up
30

Vbar lat pulldown
70x12
100x10
130x10 + 5 + 4 rest pause

Incline db bench
50x12
70x10
80x8

Seated cable row
130x10
145x10

L-lateral to Cuban rotation
17.5x12
27.5x10

Dip hs
180x12/7/5 rest pause

Preacher curl machine
50x12
70x12/7/3

Cg push-up 30
Pullup 12

1966

4/30/25 delts

Mobility

Power push-up 10

HS milt press
90x12,10
140x8
180x8
230x5
240x5
200x10

Hs shrug
90x12
180x12
270x10,10

Seated db shrug to clean
20x12
20x12
22.5x10

Rear delt machine
80x12
85x12
90x12

Facepull
42.5x12
42.5x12

Pike push-up 20 ss pullup 15

1967

5/1/25 arms

Stairmaster 3 min

Mobility

Push-up 30

Alt db curl
22.5x12
30x10
35x8,8,8

Dips
22
20
21

Underhand bicep lat pd
115x12
130x12
130x12

Elbows out ext
30x12
30x15
30x15

Pinwheel db curl
30x10
30x10

Rope 1 arm tricep pd
17.5x12
22.5x

Chin up 12
Push-up cg db 25

1968

5/2/25 deadlift legs 5
Mobility

Push-up 30

Deadlift
135x8
225x5
275x5
325x8 belt

Box squat
135x5
185x5
225x7

45 degree hyper
45x12
45x12

Sled backwards
155x100ft x 2

Kneeling ab pd
72.5x12
82.5x12
87.5x12

Push-up 30
Pullup ng 12

1969

5/3/25 murph at Tatum (ring pull-ups and hills)

20lb vest

1 mile

Push-up 30 30 25 20 25 20 15 (165) 20 11 4 (200)
Ring Pullup 10 10 10 7 5 5 5 (53) 7 4 4 5 (73) 5 4
3 5 55 (100)

Squat 100 50 50 30 30 20 20 (300)

1mile
46 mins

1970

5/4/25 back

Mobility

Push-up
30

Pullup
20
25x5
50x5
75x5
50x7

Seated cable row
160x7
160x7
160x8

Lat hs 1 arm
50x12
60x12
70x12

Inverted trx row
12
12

Stairmaster 7 minutes of Heaven
30 second hard/easy alternate

Clapping Pullup 15
Power push-up 30

1971

5/5/25 chest

Mobility

Push-up 30

Incline hs chest
90x12,10
180x6
230x7
270x6
230x8

Incline db
70x10
75x8

Pec Dec
85x12
85x12

1 arm push-up med ball
15
15
Squat 20
Pullup 15

1972

5/7/25 delts

Mobility

Power push-up 10

HS milt press
90x12,10
140x8
180x8
240x5
250x4
200x10

Hs shrug
90x12
180x12
270x11
290x10

Seated db shrug to clean
20x12
27.5x12
27.5x12

Rope face pull
55x12
55x12
55x12

Push-up cg 31
Pullup 15

1973

5/9/25
Mobility

Push-up 30

Deadlift
135x8
225x5
275x5
315x3 belt
345x5 belt

Stepup
12
35x12
35x12

Hlr bent knee
12
12
12 plus 3 Pullup

Kneeling ab
80x12
87.5x12
87.5x12

Leg press calf
90x12
180x12
200x12

Push-up feet on box
30
Squat 22
Pullup 15

Push-up 30
Pullup ng 12
[/quote]

1974

5/12/25 delts/traps

Mobility

Power Push-up 30

Hammer strength milt
90x12
90x10
140x6
180x3
210x2
230x6
240x6

Seated Arnold press
50x6
50x6

Side db lateral
35x6
35x7

Rear delt
90x8
100x8

Hs shrug
180x8 acclimation
270x8
320x8

Push-up 31
Pullup 15

1975

5/13/25 arms
Mobility
Push-up 30

Alt db curl
25x12
30x6
40x6
40x7

Db hammer
40x6
40x7

Dip hs
110x12 warmup
180x8
200x8

Pushdown
65x8ss cg hammer pullup 15
72.5x8

Incline db tricep ext
40x8
45x7

Seated db curl
35x8

Db standing wrist
50x10
50x10

Push-up cg high box
30
Chinup 12

Incline db tricep

1976

5/14/25 legs

Stairmaster 3 min

Box squat
20
45x8
135x5
185x5
205x6
225x6 belt

Hack squat
105x8
195x6
215x6

Seated calf
115x12
165x12
170x10

Leg press calf
90x12
140x12
140x12

Lying ham curl
80x10
100x10

Step up kb
40x10
Med ball twist 15x15/pushup 30/med ball twist 15x15/lying leg raise 20

1977

5/15/25 chest

Mobility

Clapping push-up 10
Power push-up 10

Incline bench
45x12
95x8
135x5
175x3
195x6
200x5

Dips
15
45x6
90x6
100x6

HS milt
90x5 acclimation
180x6
220x6

Ab kneeling pd/hlr bent knee
52.5x12/12
67.5x12/12
67.5x12/12

Trx push-up 16

1978

5/16/25 back
Mobility

Push-up 30

Pullup
20
25x5
50x3
75x6
75x5 drop 50x3

Bb row
135x6
185x6
205x6

Lat pulldown
145x8
155x8

1 arm lat hs side lat
70x8
75x8

Hyper 45 degree
12
45x8
45x8

Push-up 30
Archer pullup 10

1979

5/17/25

1 mile
Pullup 10 10 10 10 10 (50) 8 7 (65) 7 7 5 (84) 5 5 4 2 (100)
Squat 30 30 40 32 30 (162) 30 22 (214) 22 22 (256) 20 15 (287) 9 4 (300)
Push-up 30 25 22 25 22 (124) 20 16 (160) 16 15 (191) 9

Final mile

43:12

3 mins off PR.

honestly been slacking on my running and my right metal hip hated me on Mile 2

1980

5/19/25 delts

Mobility

Power Push-up 30

Hammer strength milt
90x12
90x10
140x6
180x3
210x1
235x6
250x6

Seated Arnold press
55x7
55x7

Side db lateral
35x8
35x7

Rear delts machine
100x8
105x8

Hs shrug
180x10acclimation
280x8
330x8

Push-up 31
Pullup 17
Squat 30

1981

5/20/25 arms
Mobility
Push-up 31

Dip hs
90x12
140x10
180x8
200x6
210x6

Alt db curl
32.5x6
45x6
45x6

Incline db tricep
45x8
45x8

Db hammer
45x6
45x6

Pushdown Vbar
72.5x8
80x7

Seated db curl
37.5x8

Push-up cg high box
32
Chinup 14
Squat 30
Alligator crawl push-up (20 reps) do 5 reps crawl 5 reps etc

1982

5/21/25 legs

Stairmaster 3 min

Box squat
20
45x8
135x5
185x5
225x6 belt
245x5 belt

Hack squat
125x6
215x6
235x5

Seated calf
115x12
165x12
175x11

Lying ham curl
100x10
110x10

Push-up 32
Pullup 20

1983

5/22/25 chest abs

Mobility

Clapping push-up 10
Power push-up 10

Incline bench
45x12
95x8
135x5
175x3
200x5

Dips
15
45x6
90x6
115x6

incline db
75x6
80x6
85x6

hlr bent knee ss ab pd
12/62.5x12
12/72.5x12
12/77.5x12

Trx push-up 17
Med ball twist 15x20