Yeah, it is good. Mobility is important especially as you get older and super important after surgery.
4/12/16 DL 5s
Bike 5 min
Mobility
Bb spider curl
40x12
60x8
80x12+7+6 (25) +30s stretch
Seated calf
90x12
145x15+10+11 (36) + 30s stretch
Dl
45x10
135x5
185x3
225x3
255x5
295x5
330x10 (Pe)
Bb stretch 30s
Leg ext
140x12
150x12
120x20 widowmaker
Btb wrist
135x10
160x10 drop 135x10 rp 10
Kneeling ab pd
104x16+9+7 (32)
Side cable/cable ob
17x15/40x15
Stair master 500 step 7:20
Good one!
4/13/16 cardio
Couch to 5k
Day 1 week 1
Walk 5 min
Runn60/walk90 for 20 minutes
Stretch
*running has been my kryptonite for years due to my hip injuries and it is the last thing to improve after surgery. Short distances and intervals are fine yet slower than my running glory days. I look to get decent at it and hopefully be able to run a 5k without walking.
4/14/16 bench 5
El 5 min
Mobility
Clap pu 5
Bench/bpa
45x15/mx20
95x10/mc20
135x6/mx20
185x3
205x5
230x5
260x9
Stretch 30x35s
Meadows row
60x10
95x12 strap
Hs milt
180x5
240x15+8+5 (29)
Stretch 35s
Dips
8
60x13+6+5 (24)
Pullups ng
10x14+8+5 (27)
Hang x 35s
Treadmill walk
5 min 11 inc 4mph
Stretch
*feeling strong
4/15/16 squat
Bike 6 min
Mobility
Bb curl45x12
65x8
90x12+6+6 (24)
Db wrist 50x20+16+15 (51)
Squat
45x5
135x5
185x3
215x5
245x5
275x5 (belt)
155x16
Lying ham
100x6
120x15+9+7 (31)
Donkey calf
15
100x15+11+10 (36) + stretch
Hlr
13
12+8 bent
Trx fallout
16
17
Hill sprint 5
90 sec run
Stretch
4/16/16 cardio
30 minute weighted vest walk
4/17/16
1.5 mile walk with family. Beautiful day today.
4/18/16 oh 3s
Bike 6 min
Mobility
Med ball slam 10x5
Stretch 30s
Strict press 45x15
95x8
115x5
135x3
155x3
175x3
200x5
Stretch
Pullup
11
50x7+4+4 (15) +35s hang
Db side lateral
40x8
40x8
Bb upright row
95x6
100x7
Bb oh ext
100x12
110x12
Elbows out ext
40x12
45x10
Tri pd
77x12
77x12
Elliptical 12 min 2.4 miles
1 min warmup
10 mins of 20s all out 40s moderate
1 min cooldown
Stretch
*i think I’ll be gearing towards a more bodybuilding like split to get ready for summer.
4/19/16 DL 3s
Bike 6 min
Mobility
Seatedccalf
45x12
90x12
150x15+12+12 (37)
Dl
45x10
135x6
185x5
235x3
275x3
315x3
350x6
5x5 at 70%
275x5 def
275x5 def
275x5 def
275x5
275x5
Kb swing (50)
40x16,17,17
Walking lunge 50
25
25
Ab trx fallout
20
15
Db side bend
80x15
Sled
S+45 x 100 ft (3bw/3fw) in grass
*this was a tough one.
4/21/16 bench 3s
Bike 6 min
Mobility
Clap pushup 5
Bench
45x15
95x8
135x6
185x4
215x3
245x3
275x5
295x1 joker
215x5 mg
215x5 wg
215x5 cg
Db row
80x15
80x15
80x20
Inc bench
135x10
135x10
135x10
135x10
135x10
Bb curl
95x6
105x6
105x6
Tm 10 min 4 at 11 inc
Ng pullup 15/pushup 30
Stretch
4/22/16 sq 3s
Stair master 5 min
Mobility
Hang clean wo
45x5
95x5
Squat
10
95x5
135x5
185x3
225x3
260x3 belt
295x4 belt
185x15
Sldl 185x8
205x8
225x6
Lying ham
110x10
120x10
125x10
Leg extension
140x12
150x12
150x12
Donkey calf
90x12,12,12
Seated calf
135x12
135x12
135x14
Suitcase plate walk nonstop
6x110ft x 45lbs (3 per ar
Plate chest carry 45x110ft
*pretty good
4/23/16 cardio
40lb vest walk 30 minutes
4/24/16 walk
4/25/16 oh 1
Elliptical 6 min
Mobility
Strict press
45x20
95x6
115x5
140x3
165x5
185x3
210x4
Seated db press
55x12
55x12
55x12
55x12
Bb upright row
65x12
65x12
70x12
70x12
Bb curl
80x10
80x10
85x10
85x10
Bb preacher
50x12
50x12
Db cross hammer
35x10
35x10 ss seated hammer 30x8
Elliptical 2 mile (alt 1/2 fw 1/2 bw) 10:56
*morivated to add new muscle.
4/26/16 DL 1s
Bike 6 min
Mobility
Kb swing 30x10
Dl
135x5,5
185x5
235x3
295x5
335x3
370x6 pr
400x2 joker
Box sq
135x10
135x10
135x10
135x10
135x10
Standing calf
90x10
160x10
160x10
160x10
160x10
Hlr
10
10
10
10
10
Stair master 5 min
Stretch
*good deadlift day.
4/27/16
Am
weighted vest walk 31 min
Pm
Couch to 5k day 1 week 1
Walk 5 min
Run 60/walk 90 for 20 min
Walk 5
4/28/16 bench 1s
Elliptical 6 min
Mobility
Clap push-ups 2x5
Bench
45x16
95x10
135x5
185x3
230x5
260x3
290x3
305x1 joker
Tbar row
B+90x10
B+135x10
B+135x10
B+145x10
B+145x10
Db inc
70x10
70x10
75x10
80x8
Pullup
10 RC
10 RC
10 ng
Uh lat pd 121x10
Bb preacher curl
60x10
60x10
60x10
60x10
60x10
Elliptical 12 min (alt 3 Fw 3 bw) 2.25 miles
Stretch
4/29/16 sq 1s
Bike 6 min
Mobility
Squat
10
135x5
185x5
225x3
245x5
275x3 belt
310x3 belt pr
Good morning
135x10
135x10
135x10
135x10
145x10
Seated calf
115x10
115x10
125x10
125x10
125x10
Ab cable crunch
99x10
99x10
99x10
99x10
99x10
Farmers walks
115 per hand x 6 x 50ft
*strong day. Very happy with squats. First time doing farmers walks in 2 years I think. Starting light and quick.
4/30/16 oh
Elliptical 6min
Mobility
Strict press
45x20
95x10,8
115x6
140x3
160x1
175x6
175x6
180x6
1 arm db side lateral
40x8
45x8
1 arm rear delt
45x8
45x8
Btb wrist
135x10
155x10
155x10
Db wrist
30x8
30x7 plate pinch 50x45s
Couch to 5k week 1 day 2
5/1/16
Weighted vest walk 30 min
great to see your progress after the procedure. stay strong