T Nation

Life After Hip Resurfacing

#722

3/1/19 DL

Mobility

DL
45x10
135x8
225x5
275x3
315x2
365x1
335x5

DL
185x10
185x10
185x10
185x10
185x10

Dragon flag
10
10
10
10
10

Cg pullup 10
Pushup 20
Kb swing 35x20

Stretch

#723

3/3/19 Log 3s

Mobility

Side db lateral
15x12
15x12

Pull up
10 wg

Log press
55x10
75x5
105x5
125x3
145x3
165x4

Kneeling Fat Grip oh press/pullup
65x10/pullup ng x 10
65x10/ng x 10
65x10/ng x 10
65x10
65x10

Walk 15 min

Chin x 10
Push up db x 21

Stretch

#724

3/4/19 ssq
Mobility

Ssq box 230tm
5
65x5
85x5
115x5
135x3
165x3
185x3
205x4
85x10
85x10
85x10

Step up
12
12

Ab wheel
10
10
10
10
10

Stretch

#725

3/7/19 bench 3s

Mobility

Bench
45x20
95x8
135x5
175x3
200x3
225x5

BBB bench
135x10 wg
135x10 wg
135x10 wg
135x10 cg
135x10 cg

Db row
70x10
70x10
70x10
70x10
70x10

Chin x 11
Push up x 22
Alt db curl 20x10, 20x11

Stretch

#726

3/8/19 DL 3s

Bike 5 min

Deadlift
125x10
155x5
185x5
215x3
245x3
275x20
315x3
365x2
405x2
425x2 belt
455x2 belt

DL
135x10
135x10
135x10

Ab kneeling pd
7pl x 10
7pl x 10
7pl x 10
7pl x 12

Bike 20 min
Pull up 10
Push up 25

#727

3/9/19

Walk 10 min
Run 30s/Walk 90s x 8
Walk 10 min

3/10/19 Log 1s

Mobility

Db side lateral
15x15
15x15
15x15

Log press 185tm
55x10
75x5
105x5
125x5
140x5
160x3
175x5
105x12 strict press

BB curl /neck harness
45x15/10x15
45x15/10x15
45x15/10x15
45x15/10x15
45x15

Chin 10/pushup 25

Kneeling db rear delt
10x15
10x15
10x15

Stretch

#728

3/12/19 ssq 1s

Mobility

Ssq box 230tm
5
65x5
115x5
145x5
175x5
195x3
220x3

Step up
15
15
16

GHR
15
15
15

Ab wheel
15
15
15

Stretch

#729

3/14/19 bench 1s 250tm

Mobility

Bench
45x15
95x8
95x5
135x5
165x5
190x5
215x5
240x5
155x12 cg

Dips
15
15
15

Band pd
Px20
Px21
Px22

Chin x 8
Feet elevated pushup x 20

Stretch

#730

3/15/19 DL 330tm 1s

Mobility

DL
45x10
135x5
165x5
200x5
245x5
280x3
315x5 belt
365x2 joker

Pull up ng
8
10x8
12.5x8

Db row deadstop
70x10
75x10
75x12

BB plank feet on bench fat grip 90s rest
60 sec
50 sec
40 sec

Weighted vest walk 11min

Chin x 8
Db pushup 20

Stretch

#731

3/18/19 Log

Mobility

Db side lateral
15x15
15x15
15x16

Log
55x12
75x5
95x5
115x5
125x5
135x5
125x5
115x8

Face pull
Px20
Px20
Px20

Neck harness
10x20
10x18
10x15

BB curl
65x5
75x5
85x5
75x5
65x10

Db hammer curl
20x15
20x20

Stretch

#732

3/19/19 legs

Mobility

Donkey calf
15
45x15
45x15
45x15

Ssq box squat
65x5
115x5
135x5
155x5
135x5
115x8

Step up
15
10x15
10x15

ghr
15
15
16

Ab wheel
15
15
16

Stretch

#733

3/21/19 bench deload

Mobility

Bench
45x15
95x5
135x5
155x5
175x5
155x5
135x10

Pullup ng
5
25x6
15x7
10x8

BB curl
85x6
75x8
70x10

Db hammer curl
15x20
20x16
20x15

Stretch

#734

3/22/19

Mobility

Inc Bench
45x10
95x5
135x5
185x5
165x7
145x10

Cg bench
155x10
175x11

Tri bar lying ext
80x8
80x9

BB upright row rest pause
65x12+7+6

Facepull seated
P x 15
P x 15
P x 20

Stretch

#735

3/23/19

10 min ab torture

Chin x 5
Stair runs x 5
Chin x 5
Push up x 20

#736

3/24/19

Treadmill x 11min

Lat pd
40x12
70x12
100x12
115x10
130x8
145x6

Deadlift
45x5
135x5
185x5
225x5
275x5
300x6
345x4
375x3 belt

Leg ext
105x12
105x12
105x12

Inc hyper/trx plank
12/35sec
12/35sec
12/35sec

TRX rope trainer
Level 5x 30 sec
Level 5 x 30 sec
Level 5 x 30 sec

Db shrug
70x12
70x12
75x12

Rear delt rev pec deck
40x12
50x12
50x12

Seared crunch machine
45x20
45x20
45x20

Seared calf
45x15
70x15
70x20

Stairmaster 12 min
Incline treadmill 10 min

Tire flip 180x20

Stretch

#737

3/26/19 bench

Mobility

Bench
65x12
95x8
135x5
185x5
205x8
225x6
245x4

Inc seal row
100x10
110x10
120x10

BB curl
65x12
70x12

Db ext lying
30x12
30x15

Pullup 10
Foam roller Push up 20
Ottoman leg raise 15, 15 , 15

#738

3/27/19 cardio

1 mile track run straight walk curves

Stadium stairs x 5 run

Flutter kick ss crunch
20/20 x 3 sets no rest
Plank with foot raise x 10
Vacuum 3x15sec

#739

3/28/19

Walk 20 min
Ottoman leg raise 3x15

Stretch

#740

3/29/19 log upper

Mobility

Log press
55x12
75x8
95x8
115x8
135x6
155x4

Speed bench
95x5
145x8x3

Pullup ng
5
25x5
25x5
27.5x5
27.5x5

Block pushup/seated facepull
20/px20
16/px17
16/px17

Reverse db curl ss db hammer curl
15x10/15
15x11/15
15x11/15

Ottoman leg raise
15
15
15/crunch x 20

Stretch

#741

3/30/19

Standing ab workout 6 min
Chin x 10
Feet up pushup x 20

Hiking 5 miles (Live for this)

3/31/19 Back/triceps

Mobility

Deficit DL 2 inch
45x5
135x5
185x5
225x3
275x3
315x1
335x5

Pullup wg
10
10
10
9

Tbar row
B+115x10
B+125x10

Db row
80x10
85x10

Lying triceps db
30x12
35x12

Band pd
Gx15
Gx20

Cg bench feet in front no leg drive
135+chain x 20

Standing db wrist
35x12
35x15

Neck harness
20x15
20x15

Walk 10 min

Ottoman leg raise
15, 15, 15
Oblique crunch 15
Forearm plank 30sec

Stretch