Thanks bud!
5/2/16 DL
Bike 6 min
Mobility
Def Dl
45x10
135x8
135x5
225x5
275x3
315x3
345x1
375x1 (alt grip)
405x1
435x2 pr
Def sldl
295x5
295x5
295x5
Kb swing as kb front squat
40x10/10, 40x10 x 3rds
Hlr
10
10
10
10
10
Prowler +90 x 6 trips of 100 feet (10 sec rest between trips)
5/3/16 de upper
Elliptical 6min
Mobility
De bench
45x12
95x6
135x3
155x3
185x8x3 (3m 3w 2c) at top of minute
Pullup/strict press
35x5/135x5
35x5/145x5
40x5/155x5
40x5/165x5
45x5/175x5
Ng pullup 16
Dips
50x10
55x10
60x10
Bb curl
75x12
75x12
75x12
Db shrug
75x15
80x15
Treadmill 10 min intervals 3.7 to 7.4 (4 x 60 seconds) 6 walking
*good dynamic day. Great bar speed.
5/4/16 couch to 5k
Week 1 day 3
Walk 5 min
7 cycles of run 60s/walk 90s
Run 120s
Walk 7 mins
5/5/16 de one year post op
Bike 6 min
Mobility
De box sq
10
135x5
135x5
185x3
225x8x2
Speed dl
235x8x1 (alt sumo and reg)
Walking lunge
25
25
Ghr/straight leg sit-up
12/15
12/25x15
12/25x15
Farmers walks at top of minute
165s x 6 x 50ft
Jumping jack 50
Stretch
*Today is the one year anniversary of my hip resurfacing surgery. The best I felt in 3 years! Today, starts a plan I had initially started before I got arthritis known to me as OPERATION CYBORG! It just makes a little more sense now with a titanium hip lol. The âplanâ involves a combination of powerlifting, strongman, bodybuilding, calisthenics, running and weighted vest walking.
5/6/16. Couch to 5k week 2 day 1
Walk 5
Run 90s/walk 120s x 6 rd
Run 1 min/walk 2min x 2 (bonus)
Walk 5 min
Stretch
5/7/16 me bench
Run 1/2 mile in 3:50
Mobility
Inc bench cg
45x15
95x6
135x5
185x5
215x3
245x3
255x2
265x1
205x5 paused
205x5 paused
205x5 paused
Db row
95x10
95x10
95x12
Lying db ext as db hammer
40x12/40x12
40x12/40x12
40x12/40x12
Body weight death 2rds in 5 min
pullup 6
Pushup 12
Squat 12
Fk 20
Squat thrust 5
Mountain climber 10
Stair master 10 min 700 steps
But
That
Is
Not
All
RC pullup 12/cg pushup 30/Swiss ball crunch 30/kb snatch 40x10 per arm
Stretch
*this was the definition of Operation Cyborg!
5/8/16 couch to 5k week 2 day 2
Walk 5 min
6 cycles of run 90s/walk 2 min
Bonus run 1:10 walk 1:50
Run 1:20 walk 5 min
All out hill sprint 40s
Walk 5 min
Stretch
5/9/16 DL
Bike 6 min
Mobility
Def dl
45x12
135x6,5
225x5
275x3
315x3
365x1
405x1
445x1
Reg dl
345x7
300x5 def cs
Hlr/kb squat
10/40x10
10/40x10
10/40x12
Hlr/ kb swing per arm
10/40x11
10/40x12
Prowler +90 x 6 trips of 100 feet (10 sec rest between trips)
Then
Squat thrust 1 min 20
Stretch
5/10/16 oh 5 215tm
Run 1/2 mile 3:55
Mobility
Clean 1st rep Strict/pullup
45x20/10
95x8/35x6
115x5/40x6
135x3/45x6
145x5/50x6
165x5/50x6
180x6
Dips
10
65x6
75x6
85x8
Bb curl/pushup
85x10/30 feet on bench
90x10/25 wg
90x10/20 trx
Elliptical 12 min 2.20 miles
Pullup ng x20/pushup 20/mountain climbers 20/prisoner box squat 20
Stretch
5/11/16 couch to 5k week 2 day 3
Walk 5 min
6 x run 90s/walk 2 min
Bonus
Jog 3 mins
Walk 2 min
Run 1 min
Walk 3 min
Run 1 min
Walk 9 min
Total 45min
Stretch
*going strong!
5/12/16 squat 5s
Bike 6 min
Agile 8
Squat
10
45x5
135x5
165x5
195x3
225x5
255x5 loose belt
285x6 pr
225x4 paused (tweaked my low back on last repâŠshould have kept the belt on)
Walking lunge
26
26
Ghr
12
12
13
Trx fallout
15
15
16
Bosu ball plank side to side 16
Swiss ball hyper 15,15
Stair master
12 min 845 step
Pullup 12/pushup 30/fk 30
5/13/16 couch to 5k week 3 day 1
Walk 5 min
Run 90/walk 90
Run 3 min/walk 3 min
Run 90/walk 90
Run 3:30/walk 2:30
Weighted vest walk 20 min
Vest plank 60s
Jumping jack 50
Stretch
*back is a little better today (50%) I took ibuprofen, hot bath, stretches last night.
5/14/16 bench 5
Elliptical 6 min
Mobility
Clap pushup 2x5
Bench
45x20
95x8
135x6/Db row 95x11
185x3/100x10
205x5/100x10
235x5
265x6 pathetic
205x10,10,8 paused w,w,c
Lying db ext
45x12
50x12
50x12
Seated Db curl
30x12
30x12
30x13
Face pull
55x15
55x15
55x15
Stair master 5 min
Ng pullup 15/cg pushup 35/fk 35
Stretch
5/15/16 couch to 5k week 3 day 2
Walk 5 min
Run 90/walk 90
Run 3 min/walk 3 min
Run 90/walk 90
Run 4 min/walk 2 min
Run 2 min
Walk 5 cooldown
5/16/16 oh 3s
Elliptical 6 min
Mobility
Strict press/pullup
45x20
45x15/10
95x5/35x5
115x5/40x5
135x3/45x5
150x5/50x5
170x5/55x6
195x5/ bw x 16
150x10
Dips
50x10
50x10
50x10
50x10
50x10
Seated cable row
110x10
110x10
115x10
115x10
Tri pd
66x10
66x10
71x10
71x10
1 mile interval total
1/4 mile jog
Run straight walk curves for 3/4 mile
Then 200 yard gasser
*stretch
5/17/16 DL 3s
Bike 6 min
Mobility
Dl
45x12
135x5,5
205x5
240x3
280x3
320x3
360x6
Def dl (60 sec rest)
280x3,3,4
Seated calf ss hlr
135x10,10,10,10,10
10,10,10, 10,10
Sled fw +90 x 6 x 150ft
Bw + 90 x 6 x 150ft
Squat thrusts 20
5/18/16 couch to 5k week 3 day 3
Walk 5 min
Run90/walk90
Run 3:30/walk 2:30
Run 90/ walk 90
Run 3:30 walk 2
Bonus
Run 1 walk 2
Run 1 walk 2
Run 1:15 as fast as possible
Walk 5
5/19/16 bench
Elliptical 6 min
Mobility
Clapping pushup 2x5
Cg bench
65x10,5
95x5
135x5
165x5
195x3
220x3
250x3
280x3
300x1
310x1
Paused cg
235x5
235x5
235x5
Db row
100x10
100x10
100x12
Db inc press
70x20
70x15
Lat pd
121x12
143x10
Trx pushup ss Db hammer
15/40x12
17/45x12
Elliptical 1 mile 5:15
Stretch
5/20/16 sq 3s
Bike 6 min
Mobility
Power clean
45x5
95x5
Squat
45x5,5
95x5
135x5
185x5
215x3
235x3
275x3 belt
305x3
325x1 paused
Paused atg belt
225x3
225x3
225x3
sldl sst
185x8
210x8
240x6
Lunge/ trx fallout
12/12
15/15
20/20
Kb snatch/kb swing/ng pullup
30x10/30x10/bw x 10 (kb is per arm)
30x10/30x10/bw x 10
Stairmaster
5 min 386 step
Stretch
*best squat day post op. Deep and strong.
5/21/16 couch to 5k week 4 day 1
Walk 5 min
Run 3 min
Walk 90s
Run 5 min
Walk 2.5 min
Run 3 min
Walk 90s
Run 5 min
Walk 5 min
Stretch
*this is the most time I have run post op in a workout. Felt beat up at the start but it got better.