T Nation

Life After Hip Resurfacing

7/19/2020 chest/tris

Inc bench
195x6
200x4

Bench
205x6
210x6

Sternum pull-up
10
10

Dips
55x6
60x6

1 arm oh Db tri ext
40x8
40x8

Cg handle push-up pause at bottom/face pull
15/gx15
17/gx17

Band tri Pd
Gx25
Gx25

Weighted vest walk 2.18 miles 35 mins

Stretch

7/20/2020 legs

Mobility

Ssq box
8
65x8
115x5
155x3
175x1
200x6
200x5

Step up
45x8
45x8

Ghr
12
12

Donkey calf
45x12
45x15

Ab wheel
15
16

1 leg stair calf
15
15

Dragon flag
12
12

Tabata JJ shadow box 5 min

7/21/2020 couch to 5k week 4 day 2

Walk 5 min

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

7/22/2020

Pullup
5
25x5
45x5
55x5
65x5
55x6

Log press
55x5
105x5
125x8
130x8

Db row
110x8
100x10

Handstand push-up 11 Rest 30 sec
Feet on couch push-up 25 rest 30 sec
Diamond push-up 25

Db side lateral rest pause
20x14+12+11

Alt Db curl
20x20
20x18
20x17

7/23/2020 couch to 5k week 4 day 3

Walk 5 min
Run 3 min
Walk 1.5min
Run 5 min
Walk 2.5min
Repeat

Walk 10 min

7/24/2020
Mobility

Sumo deadlift
45x10
135x5
185x5
235x5
285x5
305x5

Bb shrug
235x8
245x8

Hlr bent knee
14
12
12

Bulgarian split squat
8
8

Plank holding bb feet on bench
60sec
65sec

Reverse crunch leg raise
12
14

Weighted vest walk
24 min 1.5miles

7/25/2020 couch to 5k week week 5 day 1

Walk 5 min
Run 5 min
Walk 3 min
Run 5 min
Walk 3 min
Run 5 min
Walk 5 min

Bonus run 30sec
Walk 5 min

7/26/2020 bench

Mobility

Incline bench
205x4
190x6

Opposite 2 finger opposite hand pull-up
7
8

Cg bench
205x6
185x8

Bb curl
75x10
80x10

Side to side push-up handle16
Facepull px20
Side to side push-up handle 16+1
Facepull px21

Walk 11 min

Stretch

7/27/2020 legs

Mobility

Weighted vest step up
10
10

Weighted vest Stair calf
20
20

Weighted vest walk 12 min

Dragon flag
12
12

Stretch

7/28/2020 couch to 5k week 5 day 2

Walk 5 min
Run 8 min
Walk 5 min
Run 8 min
Walk 5 min

Stair walk 7

Walk 20 minutes

Stretch

7/29/2020
5
25x5
45x5
70x5
60x7

Log press
55x5
105x5
130x8
130x8

Db row
115x7
105x10

Pike push-up handle 15
Feet on steps handle push-up 25
Handle touching ch push-up 21

Db side lateral rest pause
20x15+12+12

Alt Db curl
20x21
20x20
20x20

7/30/2020 couch to 5k week 5 day 3

Walk 5 min

Run 20 min

Walk 5 min

Walk 7 min

7/31/2020 deadlift

Mobility

Sumo deadlift
45x10
135x8
185x5
225x5
275x5
295x6

Bulgarian split squat
10
10

Walking lunge
12
12

Hlr bent knee
15
15

Ab wheel
15
15

1 arm kB swing
35x15
35x15

Facepull
Gx15
Gx15

Weighted vest stair calf
21
22

Weighted vest walk 1.02 miles 15 minutes

Weighted vest cliffhanger 30sec

8/2/2020 bench

Incline bench
205x5
190x6

Opposite 2 finger opposite hand pull-up
8
8

Cg bench
205x7
185x9

Bb curl
80x10
80x10

Side to side push-up handle 18
Facepull px21
Side to side push-up handle 18+1
Facepull px21

Band tri Pd
Gx30
Gx25

Walk 20 min
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8/3/2020 couch to 5k week 6 day 1

Walk 5 min
Run 5 min
Walk 3 min
Run 8 min
Walk 3 min
Run 5 min
Walk 5 min

Stretch

8/5/2020
5
25x5
50x5
75x5
60x7

Log press
55x5
105x5
135x8
135x7

Inverted row
12
12

Feet on steps handle push-up 20,20,21

Db side lateral rest pause
20x15+12+12

Alt Db curl
20x22
20x21
20x20

8/7/2020 deadlift

Mobility

Sumo deadlift
75x8
135x5
185x5
225x3
275x5
315x3

Deadlift
225x9

Bulgarian split squat
10
10

Hlr bent knee
12
12
12

Step up weighted vest
10
10

1 leg calf weight vest
12
12
12

Weighted vest walk 15 min

Chin up 7
Foam roller push-up 21

Tabat ma run in place shadow box 4 min

8/9/2020 bench

cline bench
205x5
185x7
165x9

Opposite 2 finger opposite hand pull-up
8
8

Cg bench
185x10
185x8

Bb curl
85x10
85x8
65x12

Facepull
px21
Px22
Px22

Cg handle push-up
20
22

Band tri Pd
Gx31
Gx22

8/12/2020

Ng pull-up
5
25x5
50x5
75x5
65x6

Seated milt press
95x10
105x10
110x10

Inverted row
12
12

Feet on steps handle push-up 21,21,22

Db hammer curl
40x10
40x10
40x10

8/14/2020

Sumo deadlift
135x8
185x5

Bulgarian split squat
10
10
10

Walking lunge
12
12

Db farmers walk
40s x 1 lap around pool
40s x 1 lap around pool
40s x 1 lap around pool

Squat to bench
10
10
10

Stair calf
20
21
21

1 leg stair calf
20
20

Walk 10 min

8/15/2020 upper

Incline bench
205x5
185x7
155x9

Side to side pull-up
8

Pullup oppositions Hand 2 finger
9
8

Db hammer curl
40x8
40x8
40x8

Facepull
Px20
Px20
Px20

Dips
12
12
14

8/17/2020

Bodyweight squat
5x10

1 arm kB swing
35x12,12,12

Lunge
3x10

Donkey calf
3x15

Walk 25 min