T Nation

Life After Hip Resurfacing

6/24/2020 log

Log press
55x10
75x5
105x5
125x3
150x5
150x5

Pullup ng
5
45x3
70x5
70x5
55x6

Db row
100x6
100x8

Side to side push-up
22
20

Hlr bent knee
16
15

Face pull
Gx20/handstand push-up 10
Gx20

Db side lateral rest pause
20x12,10,8

6/25/2020 couch to 5k week 1 day 2

6/26/2020 DL

Sumo deadlift
45x10
135x8
185x5
225x5
265x5
275x7

Bulgarian split squat
11
11

Donkey calf
45x15
45x16

Kneeling Ab pd
Gx20
Gx21
Gx21

Air hump back on bench
25x15
25x17

Neck harness
25x20
25x21

Plyo pull-up/barbell push-up feet on bench
5/15
5/15

6/27/2020

Couch to 5k week 1 day 3
Plus a few bonus runs/walks
Total 5 miles

6/28/2020

Inc bench
45x15
95x8
135x5
175x3
200x6
185x8

Pullup with 2 finger opposite hand
9
9

Cg bench ss face pull
200x8/gx15
200x9/gx20

Plyo clap pull-up
10
11

Ab wheel
16

Feet on step handle push-up
2 chain x 21
Wg pull-up
17
Feet on step handle push-up
2 ch x 25
1 arm chin-up with 2 finger opposite hand
5

Skip and shadow box tabata 5 min

Weighted vest walk 16 min 1.05 miles

Stretch

6/29/2020 couch to 5k week 2 day 1

1 2 min bonus run
1 1 min bonus run

Plus 10 minutes walk

6/30/2020 morning walk 2.15 miles

Lunch

Ssq box
5
65x5
115x5
155x3
185x6
190x6

Rdl
185x6
205x6

Step up
10
25x10
25x12

Donkey calf
70x12
70x12

Stair calf ss kB swing
20/35x20
20/35x20

Tabata run in place shadow box 5 min

7/1/2020 log

Log press
55x10
75x5
105x5
125x5
155x5
155x6

Pullup ng
5
45x3
75x5
75x5 drop to bodyweight x 12

Db row
105x8
105x8

Side to side push-up
22
Blake push-up
17+5

Hlr bent knee
17
16

Seated Face pull
Gx21
Gx21/handstand push-up 11

Db side lateral rest pause
20x14+12+10

7/3/2020 DL

Mobility

Sumo deadlift
45x10
135x5
185x5
225x5
275x6
285x6

Bulgarian split squat
10
10

BB shrug
225x8
235x8

Dip grip bent knee raise
15
15

Ab wheel
2 chain x 12
2 chain x 12

Hanging bent knee raise to side
5 per side
5 per side

Neck harness
20x20
20x20

7/4/2020 couch to 5k week 2 day 3

Walk 5 min
Run 90s/walk 2 mins x 6
Run 60s/walk 2 mins x 3
Run 30s/walk 90s x 3

3.75 miles

Run stairs x7
Power step up x 5

Walk 2 min
Run 2 min
Walk 2 min
Run 2 min
Wal 1 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Hill sprint all out x 1

Walk 2 min
Hill sprint all out x 1

Walk

7.04 miles total in 1 hour 21 mins

7/5/2020 chest

Mobility

Incline bench
45x12
95x8
135x5
175x3
195x1
205x6
205x6

2 finger Opposite side pull-up
5
Bench
215x6
2 finger opposite side pull-up
5
Bench
215x7

Dips
55x6
55x6

Lying Db tri ext rest pause
50x8+6+5 (19)

Feet on stairs side to side push-up (chest wrecked)
14
Feet on stair cg push-up 22

Band tri Pd Db Rest pause
Gx30+25+25

Weighted vest walk some run
1.4 miles in 20 min

Weighted vest push-up feet on stairs x 5

Chin-up 2 finger opposite hand 5
Blake push-up x 10 drop 21 regular push-up

7/6/2020 legs

Ssq box
5
65x5
115x5
155x3
185x1
195x6
195x6

Rdl
205x6
215x6

Step up
35x10
35x10

Donkey calf
90x12
90x12

Stair calf ss kB swing
21/35x21
21/35x21

Tabata 7 min
Jump rope sim/punching combo

Softball roll plank 60s

Stretch

7/7/2020 couch to 5k week 3 day 1

Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min
Run 90s/walk 90s
Run 3 min/walk 90s
Stair run 10
Run 90s/walk 90s
Run 90s/walk 90s
Run 2 min/walk 2 min
Run 1 min
Walk rest
4.09 miles in 50 min

I have swimmers ear outer infection so last few days have been rough. Headaches and vertigo.
7/8/2020 light walk because I couldn’t be in bed anymore and yoga

7/8/2020 light back/biceps

Ng pull-up
5
25x5
35x5
45x5

Db row
70x8
70x10

Seated face pull
Px12,12,15

Bb curl
45x10
50x10
50x10

Bb shrug
50x10
50x12

Bpa x 20,20,20

Walk 15 min

7/11/2020 walk 30min
Mow lawn

7/12/2020 upper A

Inc bench
45x12
95x8
135x5
175x3
195x1
200x6
185x7

Sternum pull-up
10
8
7

Feet elevated side to side handle push-up / facepull
10 per arm / p x 20
8 per arm/px20
7 per arm + 2 regular / px20

Alt Db curl
20x12
20x12

Side laterals rest pause
20x10+10+8

7/13/2020 sq

Walk 5 min

Ssq box
10
65x5
115x5
155x5
165x5
175x5

Ssq calf
155x12
155x12

Ghr
10
10
10

Walking lunge
12
12

Ab wheel
15
15

1 leg calf on stairs
12
12

kB 1 arm swing
35x10
35x10

Plank forearms 60sec

7/14/2020 couch to 5k week 3 day 2

Walk 5 min
Run 90 sec/walk 90 sec
Run 3 min/walk 3 min
2 rounds

Stair run x 7

Walk 15 min

7/15/2020 back

Mobility

Ng pull-up
8
35x5
45x5
55x5
60x5

Db row
90x8
100x8
100x8

2 finger opposite hand pull-up
7
7

Bb curl
85X7
90x6
90x8

1 arm Db hammer curl
30x10
30x10

Chin up 15

7/16/2020

Couch to 5k week 3 day 3

Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min x 2 round
Walk 7 min

Rest 10 minutes

Shoulders

Log press
155x5
155x5

Handstand push-up ss face pull
10/gx15
9/gx15
10/gx15

Db side lateral rest pause
20x12+12+12

Db rear delt rest pause
20x10+10+10

7/17/2020 deadlift

Mobility

Sumo deadlift
45x10
135x5
185x5
225x5
275x5
295x5

Bb shrug
225x8
235x8

Hlr bent knee
12
12
12

Kneeling Ab Pd
20
20

7/18/2020 couch to 5k week 4 day 1

Walk 5 min
Run 3 min
Walk 90s
Run 5 min
Walk 3 min
Repeat

Walk 12 min