T Nation

Life After Hip Resurfacing

4/2/19 chest delta

Mobility

Bench
45x20
95x10
135x6
175x3
195x2
210x10
210x10

Inc bench cg
135x10
145x10

Db fly
35x12
35x12

Dips
15

Kneeling oh press
75x10
85x10

BTB shrug
135x12
155x12
175x12

Db side lateral
15x12
20x10

Kneeling db rear delt raise
10x12
10x12

Stretch

4/3/19 Legs and Biceps

Mobility

SSQ box squat
5
65x5
115x5
135x3
155x5
165x5

Stepups
25x12
25x12

GHR
12
14

Seated calf
45x20
55x25

BB curl
65x10
75x10
75x11

Db hammer
35x12
35x14

Chin
12

4/5/19 back tris

Mobility

Deficit DL 2 inch
45x5
135x5
185x5
225x3
275x1
315x1
345x4

Pullup wg
10
10
10
10

Tbar row
B+125x10
B+125x10
B+130x10
B+130x10

Lying triceps db
35x12
35x12
35x14

Band pd
Gx20
Gx20

Standing db wrist
35x15
35x16

Neck harness
20x16
20x20

Walk 5 min

Stretch

4/7/19 chest delta

Mobility

Bench
45x20
95x10
135x8
185x5
205x1
225x10
225x10

Inc bench cg
135x12
145x11

Db fly
40x12
40x12

Dips
20

DB oh seated press
50x10
50x10

DB shrug
80x20
80x21

Db side lateral
20x12
20x15

Rear pec dec
60x12
60x12
60x14

Treadmill incline 20 min

Chin x 12/trx pushup x 15

Stretch

4/8/19 squat legs

Mobility

Squat
5
45x5
95x5
135x5
185x3
205x1
185x5 belt/wraps
190x5 belt/wraps

Sldl
225x6
235x6

Step up
65x6
85x6

SSq calf
155x12
165x12
175x12

Donkey calf
45x12
45x14

Weighted vest walk 11 min

Stretch

4/10/19 log upper

Mobility

Log press
55x5
55x5
75x5
95x5
110x3
130x3
145x5

Pull up ng
5
25x5
27.5x5
30x5

Cg bench feet in front no leg drive 250tm sst
150x8/bpa x12
175x8/bpa x 12
200x6/bpa x 12

Horizontal body row
10
10
10

BB curl ss band pd
65x10/gx20
70x10/gx21
75x10/gx22

Lying plate neck raise
10x20
10x20
10x20

Chin x 10
Cg pushup x 21
Crunch x 25

Stretch

4/12/19 DL 395 3s

Mobility

Donkey calf
15
45x15
50x15
50x15

Deadlift
45x8
135x5
185x5
225x5
275x3
315x3
355x5 belt

BB shrug
225x8
245x8
275x7

Neck raise
20x20
20x20
20x20

Db wrist curl
35x15
35x15
35x16

Chin x 10

Ab wheel
10
11
11
Reverse crunch x 15

Stretch

4/13/19

Walk 40 min

Abs 10 minute

4/14/19 bench 1s

Mobility

Bench
45x20/bpa x 15
95x10/bpa x 15
135x15/bpa x 15
175x5/bpa x 15
205x5/bpa x 15
235x3/ng pullup 5
260x4

Db row
70x10
75x10
75x11

Inc cg bench + chains
135x5
155x5
175x5

Inverted pullup wg
11
11

Band tri pd as db hammer
Gx25/35x10
Gx25/35x11
Gx25/35x12

Db fly ss feet on bench pushup
35x15/15

Mow lawn

Stretch

4/15/19 full body A

Mobility

Ssq box
10
65x5
115x5
155x5
155x5
155x5

Log press
55x5
105x5
115x5
115x7

Pull up ng
5
20x5
20x5
22.5x7

Lying neck raise
10x20
10x20
10x20

Db side lateral
15x15
15x15
15x15

Stretch

4/17/19 B

Mobility

Bench cg paused
45x20
95x8
135x5
185x5
215x5
215x5
215x7

Db row
80x10
85x8
85x10

Step up
12
12
12

Donkey calf
BW X 20
BW X 20
BW X 20

BB curl 1 min rest between sets
50x20
50x18
50x14

Walk 7 min

Chin x 10
Cg pushup 15

Stretch

4/19/19 C

Mobility

Snatch DL
45x10
135x5
185x5
225x3
275x5 straps
285x5 straps

Inc cg bench
45x10
135x8
155x7
175x7

Farmers shrug
115s x 10
135s x 10
135s x 12

Neck harness
20x20
20x20
20x20

Kb swing
35x12
35x12
35x15

Pullup 10
Feet on couch pushup 20
Feet up crunch x 25

Stretch

4/20/19

20 minute HIIT bw
8 min ab

4/21/19 Delta

Mobility

Chin
8
25x5
30x5
35x8

Dip
8
35x8
40x8
45x8

Sldl
205x8
210x8
210x8

Seated calf 60sec rest
45x20
80x20
80x20

Db hammer 60sec rest
20x20
20x16
20x15

Db pushup 22
Chin x10

Flutter kick 20
Crunch 25
Oblique crunch 25
RKC plank 20sec

Stretch

4/28/19 A

Mobility

Ssq box squat
10
65x5
115x5
155x5
160x5
160x5

Cg paused bench
135x5
185x5
215x5
215x5
220x5

Db row
85x5
90x5
90x5

Neck harness
20x20,20,20

Ng pullup 10
Db pushup 20

Stretch

4/30/19 B

Mobility

Chin
10
30x5
35x5
40x5

Step up
25x10
35x10

Dips
5
40x5
45x5
50x7

Seated calf
45x21
90x20
90x20

BB curl
55x10
65x10
70x10

Feet on bench barbell pushup
21

Ng pullup 10

5/3/19 C

Mobility

Deadlift
45x8
135x5
225x5
275x2
315x5

Inc cg bench
45x5
135x5
165x5
180x5

Rack pullup wg
10
10
10

Kb swing
35x15
35x15
35x15

Ng pullup 7
Push up 20
Ng pullup 7
Pushup 20

Stretch

5/4/19

Cg pullup 5
20 minute HIIT
Ab circuit x 2
Cg pullup 5

Yoga 5 min

5/5/19 A

Mobility

Ssq box sq
5
65x5
115x5
160x5
165x5
165x5

Cg paused bench /ng pullup
135x5/5
185x5/35x5
225x5/40x5
225x5/40x5
225x5

BB curl
70x10
75x10
75x10

Neck harness
25x18
25x18
25x18

In honor of Cinco De Mayo I counted reps in Spanish. Also, my 4 year hip resurfacing anniversary is today.

Also, Iā€™m making a point to do pushup and pull ups every single day. Week 1 20 pushups 10 pull ups and increase by 10% weekly. Various types and grips.

5/6/19

15 min abs
Wg pullup 2x5
Cg pushup 2 x 10

5/7/19 B

Mobility

DL
45x8
135x5
185x5
225x5
275x3
320x5

Inc cg bench
45x5
145x5
165x5
185x5

DB row deadstop
90x5
95x5
95x5

Seated calf
80x21
80x21
80x21

Dips
10
10x10

Step up 10

Walk 5 min

Ng pullup 2x5
Spiderman pushup 2x10

Stretch

5/10/19 A

Mobility

SSQ box squat
65x5
115x5
165x5
165x5
165x5

Cg bench/pullup
135x5/5
185x5/25x3
230x5/40x5
230x5/40x5
230x5/42.5x5

BB curl
75x10
75x10
75x10

Neck harness
25x20
25x20
25x20

Ng pullup ss feet on bench bb pushup
5/10
5/10

Stretch

Been messing around without any real purpose now I have a plan.

5/27/19 A

Mobility

SSQ box squat
5
65x5
115x5
125x10
135x10
145x10

Ng pullup
25x8
25x8
25x7

Dips
25x10
25x10

Donkey calf
90x10
90x10

Weighted vest walk 20 min
Weighted vest squat 10
Pullup 10
Pushup 20

Stretch