T Nation

Life After Hip Resurfacing

5/29/2020 Deadlift

Deadlift
135x8
185x5
225x1
245x5
275x5
315x3 belt
335x3 belt
355x3 belt

Bulgarian split squat
10
10

Log press
55x12
105x8
125x8

Weighted chin up
5
35x6
40x6

Hlr Bent knee
14
15

Weighted vest walk 1 mile 15 mind

5/30/2020 couch to 5k week 6 day 3

Walk 5 min
Run 22 mins
Walk 7 min

5/3/1/2020 arms race
Hiking

Bb curl
95x6
100x6
100x7

Cg bench
185x6
190x6
195x7

Db hammer curl
40x8
45x8

Lying Db tri ext
45x12
45x12

Chin up
7
45x6
45x7

Handle side to side push-up
16
16+1

6/1/2020

Morning
Walk 15 minutes
5 min tabata

Lunch time

Mobility

kB swing 1 arm
35x10
35x10
35x10

Ssq box
10
65x8
115x5
155x3
205x5
205x5
205x6

Walking lunge as push-up
2 ch x12/2 ch x 21
2 ch x 12/2 ch x 21
2 ch x14/2 ch x 21 feet On step

Ghr
2 ch x 10
2 ch x 11
2 ch x 12

Ab wheel / 1 arm 2 finger chin up (2 fingers on unused hand holding bar)
2 ch x 12/2 ch x 3
2 ch x 12/ 2 ch x 3
2 ch x 14+2 to side/ 2 ch x 5

Dragon flag/stair calf
10/25
10/25
11/25

1.04 mile walk 14 min 90 sec of running

Stretch

6/2/2020 couch to 5k week 7 day 1

Walk 5 min
Run 3 miles in 25:44
Walk 10 min

Program called for 2.5 mile or 25 min run

Did a little extra

First minute in I had some self doubt. Everything from my butt to calves was sore. But I just focused on breathing and taking my mind elsewhere.

6/3/2020 upper

Mobility

Inc bench
45x12
95x8
135x5
185x5
195x5
195x7

Ng pull-up/log press strict
5
50x5/105x8
65x5/115x8
80x4 drop bw x 10 v/125x8

1 arm 2 finger chin up
2 ch x 5
V pull-up doh 10,10

Dips
5
50x10
50x10

Face pull gx20, 20, 20

Weighted vest walk 2.10 miles in 33 min

Side to side push-up 20 +5

6/4/2020 couch to 5k w 7 day 2

Walk 5 min
Run 3 miles in 25:58
Walk 10 min

Stretch

6/5/2020 Deadlift

Deadlift
45x12
135x5
225x5
275x3
315x3
345x3
375x3

Bulgarian split squat
10
11

Bb row
135x8
185x6

Hlr straight leg
10
12

Weighted vest bb plank
35sec
50 sec

Kneeling Ab Pd
Gx20
Gx20
Gx20

Sandbag carry
150x150ft

2 finger overhand pull-up
5
Wg pullup 12

Side to side pushup feet on step 22

6/6/2020 couch to 5k week 7 day 3
Walk 5 min
Run 2 miles
7 mins of run 1 min walk 1 min
(3 miles in 27 mins)

Total of 5.15 miles in 55 minute

6/7/2020

Bb curl
95x7
100x6
105x6

Cg bench
135x3x3. Speed
190x6
195x6
200x8

Chin up
8
50x6
50x7

1 arm oh tri Db ext
45x8
45x8

Db hammer curl
45x8
45x10

2 finger pull-up
2 ch x 5
2 ch x 5

Side to side push-up
2 ch x 22
2 ch x 10

Blake push-up (my 6 year old son on my back)
14

6/8/2020. DE LOWER

Mobility

Ssq box
8
65x8
115x5
155x7x3

Speed DL each rep switch between sumo and conventional
225x8x1

Step up weighted vest
10
12

Weighted vest Db farmers walk
45sx150ft
45sx 150ft + 10 second hold

Dip grip bent knee raise
12+10 second hold
14+10 second hold
14+10 second hold

Ab wheel
2 chains x 15
2 chains x 15

Hanging oblique leg raise
5 per side
7 per side
8 per side

2 sprints 150ft

6/9/2020 couch to 5k week 8 day 1

Walk 5 min
Run 3.22 miles in 27:36
Walk 10 mins

6/10/2020 ME bench

Mobility

Inc bench
45x15
95x8
135x5
185x5
205x3
225x2
200x6
185x7

Ng pull-up
5
45x5
90x2
65x6
55x7

Dips
55x10
55x11

1 arm ng pull-up holding band x3
2 finger ng pull-up
7
7
7
6

Handstand push-up feet on wall
11
12

Handle Blake push-up 15
Handle Isabella push-up 12

Plate side lateral
10x20
10x20

5 min punching skipping jumping jacks tabata

Dead hang sternum pull-up 5

6/12/2020 DL

mobility

Deadlift
45x10
135x5
225x5
275x3
315x1
345x1
325x6

Strained my lower back

6/13/2020 Hike

6/14/2020 half marathon hike 13.1 miles

6/15/2020 upper

Mobility

Incline bench
45x12
95x8
135x5
165x3
195x1
205x4
185x6
170x8

V pull-up
16
12
10

Cg handle push-up 30 seconds rest between sets
2 ch x 26,16,10,10

Chin up 2 finger opposite hand
7
7
5

Db side lateral ss Db overhead press
15x12/12
15x12/12
15x12/12

5x1 min shadow box rounds

Stretch

6/16/2020 SSQ

Mobility

Ssq box
10
65x5
85x5
115x5
145x5
175x5

Walking lunge
2 ch x 12
2 ch x 14
2 ch x 15

Ghr
2 ch x 10
2 ch x 11
2 ch x 12

Forearm plank 60s
Shoulder tap plank 60s
Foot lift plank 60s

kB swing
35x10
35x10
35x10

Glute bridge
12
14
15

6/17/2020 hiking in mountains

6/18/2020 log

Mobility

Log press
55x10
75x8
105x5
125x5
145x6
135x8

Pullup
45x3 warmup
65x5
70x5
50x7

Db row
80x10
90x10

Side to side push-up
20
20

Hlr bent knee
15
15

Plate side lateral rest pause
10x15,15,15

Face pull Rest pause
Px15,20

6/19/2020 dL

Sumo deadlift
45x10
135x5
185x5
225x5
245x5
255x5

1 leg Bulgarian split squat
10
10

Donkey calf
20
21

Kneeling Ab Pd
Gx20
Gx21

kB swing 1 arm
35x10
35x11
35x11

Shadow box/skip tabata 5 min

6/20/2020 cardio

Walk 5 min

Run 10 mins 1.30 miles
Walk 2 min/run hard 1 min x 5 rounds
Walk 2 min/sprint 30 sec x 2 rounds
Walk more

4.55 miles in 51 minutes total

Stretch

6/21/2020

Inc bench
45x15
95x8

165x3
195x1
210x3
195x6
175x8

Chin up with 2 finger opposite hand
7
8

Cg bench ssface pull
135x3/gx15
185x8/gx15
185x8/g x 15

catch and release pull-up
10
10+2 v up

Ab wheel
15
15

Pushups with children on back
Blake x 17
Isabella x 17

Wg pull-up
16

Skip and shadow box tabata 5 min

6/22/2020 couch to 5k week 1 day 1

Reboot but faster

6/23.2020

Morning cardio walk/run/ stairs/air squats/step up

Lunch time

Ssq box
10
65x8
115x5
155x5
180x6
185x6

Walking lunge
15
16

Ghr
12
15

Donkey calf
12
15

Standing calf
15
15

kB swing
35x20
35x21