T Nation

Life After Hip Resurfacing


#622

8/29/18 bench 1
mobility

bench
45x5/dis x 10
95x8/bpa x 15
135x5/bpa x 15
175x5/fp px12
205x5/bpa x 15
230x3/fp px12
260x3/fp px12
280x1 paused
280x1 paused

Inc cg bench
155x5
175x5
185x5

db row
70x10
70x10
70x10

rack pullup
bw x 10
bw x 10

lying db tri ext
30x15
30x15
30x15

bb curl
45x20
65x12
75x10

mow lawn


#623

8/30/18

walk 30 min
8/31/18 dl 1s
mobility

dl
45x10
135x5
135x5
185x5
225x5/dip grip hlr x 11
265x2/dip grip hlr x 11
300x1/dip grip hlr x 11
335x3 belt/dip grip hlr x 11
385x1 joker/dip grip hlr x 11
385x2 joker

sumo dl
225x5
245x5
255x5

straight leg sit up
15
10x15
10x15

neck harness
10x21
10x21

feet on bench bb pushup cg x 10
gironda pull up x 5

tabata
jj x 20s/rest 10s/run in place x 20s/rest 10s

stretch


#624

9/2/18 log

mobility

log press
55x15/dis x 15
75x5/bpa x 15
95x5/dis x 15
110x3/bpa x 15
120x3x/dis x 15
140x3/bpa x 15
155x3
175x1 joker/ng pullup x 5
175x1 joker

ng pullup
35x3
45x3
55x3

bench bbb
135x10 cg/fp x 15
140x10 wg/fp x 15
140x10 cg/fp x 15
140x10 wg/fp x 15
140x10 cg/fp x 15

db hammer curl/tri pd
30x10/px30
30x10/px30
30x11/px30

chin x 5/wg pullup x 5/ng x 5

tabata shadow box 4 min


#625

9/3/18 day 1 minimalist compounding

mobility

ssq box
65x5
115x5
155x5
205x3
245x1 belt
275x1 belt
205x5 belt
205x5 belt
205x5 belt

cg bench/ng pullup dead hang
135x5/5
185x5/5
225x5/25x5
225x5/25x5
225x5/25x5

sandbag catty
150x100ft
kb swing 35x20
plank forearm 60 sec

stretch


#626

9/4/18 walk 20 min

9/5/18 b

mobility

power clean
45x5
65x5
95x5
115x5
135x5

ssq box speed
65x2
115x2
155x8x2

Inc cg bench
135x5
185x5
190x5
190x5

ab wheel
15
15
15

tabata 4 min
jj/shadow box

stretch


#627

9/6/18 walk 30 min

9/7/18 c

mobility

log press
55x5
75x5
95x5
115x5
135x5
155x5

db row
70x10
80x10
90x10

dips
5
25x5
25x5
25x5
25x5

farmers shrugs
115s x 10
115s x 10
115s x 10

chin x 5
pushup x 10
fk x 30

stretch


#628

9/9/18 DL

mobility

ssq box
5
65x5
115x5
155x6x2

deadlift
135x5
225x5
275x5
315x5
355x2 joker
355x2 joker
225x10

ghr
10
1ch x 10
1ch x 10

dragon flag
10
10
10

tabata 5 min
jj/shadow box

stretch


#629

9/11/18 bench

mobility

bench
45x15
95x5,5
135x5
185x5
210x5
240x5
260x2
185x10

inverted row feet on bench
10
10
10

step up
25x10
25x10
25x10

weighted vest walk
7 min

stretch


#630

9/13/18 walk 30 min

9/14/18 DL

mobility

deadlift
45x10
135x8
205x5
275x8
315x6
365x4

ng pullup
10
25x8
35x6

db row
90x10
100x8
110x6

btb wrist
135x12
145x10
155x8

dip grip knee raise ss band ab pd
15/px20
15/px20
15/px20

oblique crunch
20
20

stretch


#631

9/16/18 delt/tri

walk 5 min
mobility

log press
55x12
75x8
95x5
115x3
130x8
150x6
170x4

bb upright row
65x12
75x10
85x8

db side lateral 1 arm
20x12
25x10
30x8

cg bb bench
135x12
155x10
175x8

dips
12
10x10
25x8

walk 14 min.

stretch


#632

9/18/18 biceps and legs

mobility

bb curl
45x10
65x10
75x8
85x6

db hammer curl
30x12
35x10
40x8

ssq box sq
65x5
155x8
180x6
205x6

rdl
185x10
205x8
225x6

donkey calf
45x12
55x12
65x12

dragon flag
10
10
10

stretch


#633

9/19/18 chest

mobility

bench
45x15
95x8
135x8
185x3
205x8
225x6
245x4

Inc bench
135x10
155x8
175x6

Inc db fly
40x12
45x10
45x10

ng handle pushup
18
16
15

walk 15 min


#634

9/21/18 dl

mobility

mobility

deadlift
45x10
135x8
205x5
280x8
325x6
375x4

ng pullup
10x10
25x8
40x5

db row
95x10
105x10
115x6

btb wrist
140x12
150x10
160x8

dip grip knee raise ss band ab pd
15/px20
15/px20

oblique crunch
20
21

stretch


#635

9/23/18 delta tris

mobility

log press
55x12
75x8
95x5
115x3
135x8
155x6
175x6

cg bench
45x5
135x5
185x3
225x8
205x10
185x14

bb curl
75x10
80x10

donkey calf
80x10
80x12

walk 12 min


#636

9/24/18
walk 30 min

9/25/18 ssq

mobility

ssq box
5
65x8
115x5
155x3
205x6
185x8
165x10

ng pullup
8
45x6
35x8
25x8

rdl
155x10
165x10

hlr bent knee
10
10

stretch


#637

9/27/18 walk 30 min

9/28/18 dl

mobility

dl
45x10
135x8
205x5
275x3
325x1
385x4
325x6

seal row dead stop
115x10
105x12
105x12

dips
10
25x10
25x11

btb wrist
135x12
140x14

walk 5 min

stretch


#638

9/30/18 Log Bench

mobility

log press
55x12
75x8
95x5
125x3
150x3
180x3
160x6
140x10

cg bench
135x6
185x4
235x8
215x10
195x12

bb curl
80x10
85x10

donkey calf
90x12
90x14

mow lawn


#639

10/2/18 A

mobility

ssq box sq
5
65x5
115x5
155x5
195x5
235x5 belt
125x15

ng pullup/Inc cg bench
5/135x5
25x5/155x5
35x5/175x5
45x5/195x5
bw x 15/135x15

walking lunge x 50

stretch


#640

10/3/18 walk 30 min

10/4/18 walk 30 min

10/5/18 B

mobility

DL
45x10
135x5
135x5
185x5
225x5
275x5
305x5
340x5 belt

cg bench
45x10
95x10
135x5
185x5
220x5
245x5

step up
15
15

dip grip bent knee hlr
15
15

db wrist
45x12
45x12

stretch


#641

10/7/18 oh

mobility

seated milt press
45x20
45x15/fp mx25
65x8/fp mx25
85x5/fp mx25
105x5/bpa mx20
125x5/bpa mx20
145x5/bpa mx20
145x7

pullup ng
8
25x5
35x5
45x5

dips
12
12
12

bb curl
55x12
60x12
60x12

walk 5 min
stretch