T Nation

Life After Hip Resurfacing


#602

7/29/18 log

Mobility
log press
55x12
75x8
95x5
110x5
130x5
150x5
170x5

pullup ng
5
30x5
40x5
50x5

Dips
50x5
60x5
70x7

bb curl fat grip
70x8
80x8
85x10

muscle snatch
55x5
65x5
75x5

tire throw x 8
tire pushup 30
ng pullup x 10
Dragon flag 10

walk 17 min

stretch


#603

7_30_18 ssq

walk 25 min
mobility

ssq box
65x5,5
115x5
155x5
195x5
220x5 belt

step up plate
25x15
25x15

ghr/ab wheel
12/15
12/15
12

plate pinch
50x35s
50x40s

stretch


#604

8/1/18 Bench

mobility

bench
45x20
95x8
135x5
185x5
215x5
240x5

db row deadstop
90x10
90x10
90x10

Inc db bench w twist
75x10
75x11

Inverted row
12
12 feet on bench

chin x 10
db pushup x 30
fk 40
1 arm kb swing 25x15
stairs x 5
jj x 25
punching combo x 40

stretch


#605

8/2/18

walk 30 min

8/3/18 DL

mobility

DL
45x10
135x5,5
185x5
225x6
275x3
325x5

3 inch Def DL
240x2
240x2
240x2
240x2
240x2

HLR
11
11
11
11
11

Donkey calf
12
55x12
55x12
55x12

Run 10 x suicides

chin x 10
foam roller pushup x 30
fk x 40
kb swing 35x21

stretch


#606

8/5/18 log

mobility

log press
55x12
75x8
95x5
115x5
135x5
155x5
175x5

pullup ng
5
35x5
45x5
55x5

Dips
55x5
65x5
75x7

bb curl fat grip
75x8
85x8
90x8

muscle snatch
60x5
70x5
80x5

tire throw x 10
tire pushup 31
ng pullup x 11
Dragon flag 12

walk 4 min
Run 30 sec walk 1 min x 4
walk 7 min

stretch


#607

8/6/18 walk 40 min

8/7/18 walk and run 30 min


#608

8/8/18 bench

mobility

band bench mini
45x15
95x5
95+m x 5
135+m x 5
185+m x 3
205+m x 3
225+m x 3

db incline
50x20
50x20

tbar row
b+70x15
b+80x15
b+90x15
b+90x15

dips
12
12
12
12

db side lateral
15x15
15x15
15x15

db shrug 2 sec pause at top
50x15
50x15
50x15

finisher 2 rounds
step up x 10
bb clean 45x10
bb oh press 45x10
bb row 45x10
tire pushup x 10
jj x 20

walk 5 min

stretch


#609

8/9/18 walk 30 min

8/10/18 dl

mobility

1.5 inch Def DL
45x10
135x5
135x5
185x5
225x3
275x3
315x3
365x1
395x1 belt
425x1 belt

band gm/dip grip hlr
px20/15
px20/15
px20/15

donkey calf ss btb wrist
45x15/135x12
45x15/135x12
45x15/135x12

Run / walk interval
2 min run/1 min walk
1 min run/1 min walk x3
1 min run
1.05 miles in 10 min
walk 2 min

wg pullup 7 as handle pushup x25

stretch


#610

8/11/18 walk 2 miles pulling kids in boat

8/12/18 log shoulders biceratops

mobility

log press
55x12
75x8
95x5
105x5
125x5
145x10
105x15

BB curl
45x5
65x5
75x5
85x10
65x15

band facepull
px20
px20
px20

db hammer curl
20x20
20x21
20x22

db side lateral
15x15
15x15
15x16

db concentration curl
15x15
15x15

tabata 4 min

swim

later 4 mile walk


#611

8/13/18 sq

mobility

donkey calf
15
50x15
60x15
60x15

ssq box
5
65x5
115x5
155x5
185x5
205x8 belt
155x15

ghr
12
12
12

step up
10x12
10x12
10x12

ab wheel
12
12
12

straight leg Sit up ss band Deep squat
10x10/10
10x11/10

stairs 4 mins

stretch


#612

8/15/18 bench 5s

mobility

bench cg
45x15/handle pushup x 5
95x8/handle pushup x 5
135x5/fp x 20
175x5/ng pullup x 5
205x5/fp x 20
235x10/ng pullup x 5
175x15

cg inc bench
135x5
155x5
175x5

Inc db fly
30x12
30x12
30x12

db lying tri ext
30x12
30x12
30x12

tri band push down db
px30
px30
px30

tabata shadow box 4 min

tire pushup 30
chin 7
v up x 10

stretch


#613

8/16/18 DL

mobility

DL
45x10
135x5,5
185x5
225x5
265x5
300x10 belt
225x15 belt

pull up ng
5
25x5
35x5
45x5

db row
70x10
80x8
60x20.

btb shrug
135x15
155x15
175x15

dip grip hlr
15
15
15

cliffhanger 45x30s bb static hold 135x30s

mow lawn

stretch


#614

8/19/18 shoulders bid

mobility

log press
55x12
55x5
75x8
95x5
115x3/fp px20
135x3/fp px21
150x8/fp x 22
115x15

BB curl
65x5
75x3
85x3
95x3
75x15

db hammer curl
20x21
20x22
20x22

db side lateral
15x16
15x16
15x16

db concentration curl
15x15
15x15

tabata 4 min
2 rds of mountain climbers/shadow box
2 rds of jj/ shadow box

cg db pushup 21
chin x 5
fk x 25

stretch


#615

8/20/18 ssq

mobility

ssq box
5
65x8
115x5
140x5
170x3
195x3
220x5 belt
170x10 belt

2 inch def dl
135x5
225x3
315x1
385x1 belt
315x3 belt
315x3 belt
315x3 belt

ghr
10
1 ch x 10
1 ch x 10
1 ch x 10

donkey calf 1 min rest
70x20,16,14

stretch


#616

8/21/18 walk 30 min

8/22/18 bench 3s push

mobility

bench
45x15,5
95x5,5
135x5
165x5
195x3
220x3
250x3
270x1

seated milt press
45x5
95x16
95x11
95x11

Dips
10
10
11

db Inc fly
30x12
30x15

band tri pd
px35
px35

db side lateral
15x20
15x20

walk/run
3 x 30s run/walk 1 min walk
1 min walk

chin x 7
pushup x 30
fk x 35

stretch


#617

8/23/18 walk 40 min
stretch


#618

8/24/18 DL 3s

mobility

DL
45x10/ab pd x 20
135x5
165x5/dip grip hlr x 10
205x5/dip grip hlr x 10
245x3/dip grip hlr x 10
285x3/dip grip hlr x 10
315x5 belt/dip grip hlr x 10
245x5/pushup Inc atlas stone x 15
245x5/pushup Inc atlas stone x 15
245x5/pushup Inc atlas stone x 15

dead hang
45x30s
45x28 s

sled pull fw
+45x50ft x 6
+45x50dt x 2 backward

walk 45s/run 45s x 3
walk 2 min

kb swing 35x25

stretch


#619

8/25/18

weighted vest walk 32 min

stretch


#620

8/26/18 log 1s

mobility

log
55x12/dis x 15
55x10/bpa x 15
75x5/pull up ng x 5
95x5/bpa x 15
125x5/ng pullup x 5
140x3/bpa x 15
160x5/ng pullup 30x5
180x2 joker/ng pullup 40x5
180x2 joker/ng pullup 50x5

cg bench
135x5
185+ch x 5/bpa x 15
205+ch x 5/bpa x 15
225+ch x 5

bb shrug
225+ch x 12
225+ch x 12
225+ch x 12

tri band pd
px50
px50

db hammer curl/log oh walk
30x12/55x100ft
30x12/55x100ft
30x12/55x100ft

stretch


#621

8/27/18 squat 1s

mobility

hang clean
45x5
95x5

squat
95x5
95x5
135x5
185x5
210x3
230x3 belt
275x1 belt joker
295x1 belt joker pause

ghr/ab wheel
12/12
12/12
12/12

step up
1 ch x 12
1 ch x 12
1 ch x 12

donkey calf
12
80x12
80x12
80x12

tabata 4 min
20s run/10s walk

chin x 7/fk x 21/pushups x 21

stretch