Life After Hip Resurfacing

Training Logs
421

10/31/17 This Is Halloween

Walk 32 min

Stretch

422

11/1/17 DL 5s

Walk 5 min
Mobility

Dl
45x5
95x5
135x5
185x5
225x5
265x5
305x5
345x5 belt

DL BBB
205x10
205x10 sumo
205x10
205x10 sumo
205x11

Ab wheel
1 ch x 10
1 ch x 10
1 ch x 10
1 ch x 10
1 ch x 11

Seated calf/btb static hold
45x25/225x15s
90x25/235x15s
90x25/245x15s

Stretch

423

11/2/17

Walk 32 min
5 hill Sprint

Stretch

424

11/3/17 bench 5s
Walk 5 min
Mobility

Bench
45x10
95 x5
135x5
175x5
195x5
220x5
250x7 easy

BBB bench/db row
150x10wg/70x10
150x10wg/70x10
150x10mg/70x10
150x10cg/70x10
150x11cg/70x11

Bb curl 21s/band tri pd
45x21/gx21
50x21/gx21
50x21/gx21

Band facepull
Gx20
Gx20
Gx20

Pushup 20/pullup 5

Stretch

Getting my swole on

425

11/4/17 sq 5
walk 7 min
Mobility

Sq
Hack sq x 10
45x5
95x5
135x5
165x5
195x5
225x5 belt
255x5

Ssq box 5x5
155x5
175x5
195x5
215x5
215x5

Ghr
10
1 ch x 10
1 ch x 10

Hlr
10
10
10

Prowler Sprint
+45x6x100ft 10 sec rest between

Stretch

426

11/6/17 pull A

Walk 5 min
Mobility

RDL
45x6
135x6
185x6
225x6
235x6 add strap
245x6+3+2

Pronated Pullup
25x6
25x6
30x6+2+1

1 arm Rear delt raise
30x8
40x8
50x6/40x8/20x10

Bb curl 4 sec neg
75x6
85x6
90x6+3+2

Tabata Shadow box
4 min

Stretch

427

11/7/17 pull A
Walk 5 min
Mobility

Ssq w mini band above knees
65x6
115x6
165x6
215x6
220x6
225x6+2+1

Bench
95x6
135x6
195x6
245x6
245x6
250x6+2+2

Db side lateral
40x6
40x6
40x6/30x8/20x10

Lying db tri ext
40x8
40x8
40x8 max mtor

Jumping back x 30
Stretch

428

11/8/17 shoulders

Walk 5 min
Mobility

Seated bb milt
45x12
65x10
95x6
115x3
145x8
150x8
155x8

Bb upright row
65x10
65x10
65x11

1 arm side
20x12
20x12
20x12

Lying rear delt plate raise
5x12
5x12
5x12

Bb shrug as btb shrug
225x12/225x12
235x12/235x12
235x12/235x12

Facepull
Px20
Px20

Run back and forth x 10
Shadow box 3 min
Stretch

429

11/9/17
Walk 30min
Stretch

430

11/10/17 bench 3s

Walk 5 min
Mobility
Plank day 9

Bench
45x10/m x 20 fp
95x7/m x 20fp
135x5/m x 20fp
185x5
210x3
235x3
265x7
290x3 joker

Db row
50x16
60x14
70x12
80x10

Db Inc
60x12
60x12
60x12

Straight arm lat pd
Px15
Px15
Px15

Lying db ext ss crossbody hammer curl
40x10/40x10
40x10/40x10
40x12/40x10
Pullup x 7/cg pushup x21

Stretch

431

11/11/17 DL 3s
Walk 5 min
Mobility

DL
135x5
135x5
185x5
225x5
280x5
320x3
360x5 belt

Ssq gm
65x12
85x12
95x12
105x12
105x12

Hlr
10
10
10
10
10

Tabata 4 min
JJ/shadow box

Pushup 22/chin x 8

Stretch

*freezing this morning. I was warmed up halfway through hlr lol.

432

11/13/17 oh 1s

Warm-up
Mobility

Strict press
45x10
65x5
85x5
115x5
135x5
155x3
170x6

Pullup/dip 1 min rest between
10 ng/15
10 ng/15
10 ng/15
10 ng/15
8 ng/15

Tabata
2 min shadow box
1 min JJ
1 min shadow box

Stretch

*not bad

433

11/14/17 cardio
30 mins total
5x30 s run alt with 1min walk
Stretch

434

11/15/17 sq 1s
Walk 7 min
Mobility

Sq
45x5/tke x 15
45x5/pushup x 22
95x5/pullup x 8
135x5/tke x 15
185x5/tke x15
225x5
255x3 belt
285x5 belt
315x2 joker wraps

Stepups
10
10
10
10
11

Ghr
10
10
10
10
11

1 arm plate farmers walk
45x1 trip around pool

Stretch

435

11/16/17 cardio
Couch to 5k day 1 week 1
2.98 km

Stretch

436

11/17/17 Bench 1s

Walk 5 min
Mobility

Bench
45x5/dis x 10
45x5/bpa x 10
95x5/fp p x15
95x5/dis x 10
135x5/bpa x 11
185x5/fp px15
225x5/bpa x 11
250x3/fp p x 11
280x6/bpa x 11
300+40 ch x 1 joker

Inc cg 240 Sst
155x5
180x5
205x5

Db row
80x8
100x6
60x20

Inverted pullup
10
10
10

Bb curl cg pushup
45x12/12
55x12/12
65x12/12

Stretch

437

11/18/17 DL 1s
Walk 5 min
Mobility

DL
45x5
135x5
185x5
225x5
275x3
300x5
340x3
380x3 belt
420x1
460x1
500x1 post hip resurfacing PR!!!

Sumo dl
225x5
265x5
300x5

Ab wheel
12
1 ch x 12
1 ch x 12
1 ch x 12
1 ch x 12

Bb shrug as db shrug w 3 sec hold
225x10/50x10
245x10/50x10
245x10/50x10

Stretch

*I have re-entered the glorious 500lb DEADLIFT CLUB!!! Just ice two years ago I couldn’t even bend down to reach the barbell. This is the proudest lift of my life.

438

11/21/17 oh deload

Strict press/ng pullup
45x10/5
65x8/5
65x5/5
85x5/5
105x5/5

Dips/bb curl
10/65x10
10/65x10
10/65x10

Plate side raise/str8 arm lat pd
10x12/px15
10x12/px15

Stretch

439

11/22/17 sq deload
Walk 5 min
Mobility
Tke mx15

Sq
45x5/step Up x 12
95x5/step up x 12
135x5/step up x 12
165x5
195x5

Ssq box
155x5
155x5
155x5

Ssq calf
155x12
175x12
175x12

Ghr
10
10
11

Hlr/band ab pd/oblique crunch
10/px15/15
10/px15/15

Stretch

440

11/24/17 bench 5s

Walk 8 min
Mobility

Bench
45x15/dis x 10
95x5/ bpa x 10
95x5/dis x 10
135x5/bpa x 10
165x5
195x5
225x5
255x10

Inc 3 sec negative
135x10
140x10
145x10
145x8

Dips
10
10x10
20x10

Inc db fly
40x10
40x10

Lying db ext
40x10
40x10
40x11

Band tri pd 101 damlations
Px50+25+26

Shadow box 4 min tabata

Stretch