Life After Hip Resurfacing

6/15/16 dl 3 405tm

Bike 6 min
Mobility
Seated calf
45x12
90x12
135x12
140x12

DL
45x12
135x5
165x5
205x5
240x3
285x3
325x3
365x3
405x1
405x1
280x3 def dl

Bb rollout
80x10
80x10
80x10

Standing bb twist
Bar x 10
+10 x 10

45 degree hyper weight behind head
25x10
25x10

Stretch

6/16/16 log 207tm 3s

Mobility

Log clean 1st
55x10
107x5
127x5
147x3
167x3
187x6

Db row
100x8
105x8
110x8

Cg inc 250tm 5s progression
175x5
200x5
225x5

Bb shrug
225x10
275x10
275x10

Bb curl as band pd
70x8/g x 15
80x8/gx20
90x10/g x 21

Gripper
200x5
200x5

*first day in the shed and outside training in a long time. It was fun. How far I have fallen on the log press…got to start somewhere. I got bored on oh bb pressing.

6/17/16 squat 305 3s

Bike 6 min
Mobility

Squat
10
45x5
135x5,5
185x3
215x3
245x3
275x6 belt

Stepup Dbs
40x10
40x10
40x10

Leg ext
130x12
130x12
130x12

Standing calf
180x12
190x12

Hlr
10
10
11

Lying ham
110x10
120x10

Stair master 5 min 360step

Stretch

*happy with the effort.

6/18/16 arms

Elliptical 10 min

Wg paused bench
45x20
95x8
135x6
185x10
185x10

Bb curl
75x8
85x8
95x8

Dips
45x16

Tri pd
77x12
82x12
82x12

Bb preacher curl
70x10
80x10

Lying db tri ext ss db hammer
40x10/40x10
45x11/45x10

Trx fallout
15
20

Stretch

6/20/16 dl 1s 405tm

Bike 6 min
Mobility

Dl
45x12
135x6
205x5
255x3
305x5
345x3
385x6 pr

sldl standing on 45
245x8

Bb row
145x10
165x10

pullup wg
25x8
25x8

Db row
100x12

Stair master 10 min 705 step

Ab pd
66x20
71x20

Stretch

6/21/16 bench 1s

Bike 6 min
Mobility

Bench
45x20
95x8
135x6
165x5
200x3
230x5
260x3
290x5

Cg paused
185x10
190x10

Inc
165x10
165x10

Seated calf
135x12
135x12
135x12

Handle ng pullup 15
Oblique crunch 20/20

Elliptical 5:30 1 mile

Stretch

6/22/16 cardio

24 minutes
5 walk
15 minutes (sprint 10s walk 50s)
Walk 4

Hiking later

6/23/16 log 1s

Mobility

Log
55x12
77x5
107x5
127x3
152x5
172x3
197x8 pr

Axle strict
130x10
135x10

Db side lateral
30x10
30x10

Farmers walk shrug
115s x 12
135s x 12

Face pull
Gx20
Gx20
Gx20

Gripper
200x6
200x7

Walk 22 min

Stretch

6/24/16 sq 1s

Bike 6 min
Mobility

Squat
10
45x5
135x5
155x5
195x3
230x5
260x3 belt
290x6 pr

High bar
155x10
155x10
155x10
Stepup 20

Ghr
10
10
10
10
10

Hlr
10
10
10
10
Bosu ball plank feet on
50s

1 leg standing calf nonstop
12
12

Stair master 5 min
50s med 20s fast

Sterch

6/25/16 clean/arms

Walk 5 min
Mobility

Power clean
45x5
95x5
135x5
155x3
170x3

Cg inc
135x5
185x5
215x3
240x5

Bb curl
95x6
105x6
110x6

Dips
50x18 pr

Seated db curl
35x10
35x10

Rope tri pd
66x12
71x12
71x10

Db hammer
40x12
45x12

Stretch

7/2/16 oh 210tm 5s

Elliptical 6 min
Mobility

Strict press
45x15
75x5 pullup 10
105x5
125x3
140x5/25x5
160x5/35x5
180x7/45x6
Btn 105x10

Pullups
10 ng
10 ng
10 ng

Db seated press
55x10
55x10
55x10

Face pull rope
60x10
60x10
60x10

Tri pd
60x10
71x10
71x10

Bb preacher curl
60x10
60x12

Elliptical 5:30 1 mile

*not my strongest, but I felt better after. First day after a week off.

Stretch

7/4/16 DL 5s 415tm

Bike 5 min
Mobility

Dl
45x15
135x7
185x5
225x3
275x5
315x5
355x7
205x10

Box squat
135x10
135x10
135x10
135x10
135x10

Hlr
10 bent knee to side (5 each)
10 str8
10 bent knee to side
10 str8
10 bent knee to side

Seated calf
135x12
135x12
135x12

Plate pinch
25s x 45s
25s x 45s

Stretch

7/5/16 chest/forearm

Elliptical 7 min
Mobility

Bench
45x15
135x12,10
185x6
225x3
250x1
270x6,6
275x5

Inc bb
205x6
215x6

Dip
70x6
75x6

Btb wrist
135x10
145x10
155x10

Db wrist
30x8 ss plate pinch 50x45s

Elliptical 7 min

Stretch

7/6-16. Back

Elliptical 7 min
Mobility

Pullup
12
25x6
35x3
45x1
50x6
50x6
50x5

Bb row
185x6
195x6

Lat pd
143x6
153x6
165x6

Db row
100x15

Bb curl
105x6
105x6
110x6

Db hammer curl
50x6
55x6

Stair master
7 min 520 step

Stretch

7/7/16 del
Bike 7 min

Strict press
45x20
95x10,10
115x6
135x3
155x1
175x6
175x6

Cg bench Flat back
185x6
195x6

Db side lateral
35x8
35x8

Bb lying tricep ext
95x6
100x6

1 arm rear delt
45x8
45x8

Tri pd
88x8
99x8

Stretch

7/8/16 legs

Bike 5 min
Mobility

Seated calf
90x12
90x10
115x6
140x3
165x8
165x8
170x8

Squat
45x5
135x8
185x5
225x3
245x1
275x6
275x6
275x5

Sldl
135x6
185x6
205x6

Db stepup
30s x 10
30s x 10

Stretch

7/11/16 oh 205tm. 5s
BBB challenge day 1 week 1

Bike 5 min
Mobility

Strict press
45x20
95x5
115x5
135x5
155x5
175x5

Pullups/bench
10/165x10
10/165x10
10 ng/165x10
10 ng/ 165x10
10 wg/165x10

Bb preacher
60x10
60x10
60x10

Tri pd
77x10
77x10
82x10

Face pull rope
55x12
55x12
55x12

Elliptical 10 min

Stretch

7/13/16 dl 5s

Bike 6 min
Mobility

Dl
45x12
135x6
185x5
225x3
275x5
315x5
355x8

Bb shrug straps
275x10
295x10
315x10

Ab kneeling pd
99x10
99x10
104x10

Standing calf
180x10
180x10
190x10

45 hyper
10x10
10x10
10x10

Stretch

7/15/16 bench 5s

Elliptical 6 min
Mobility

Bench/bpa x 15 between sets
45x20
95x8
135x5
155x5
185x3
205x5
235x5
265x9

Inc cg sst 255
135x10
155x10
180x10

Seated cable row
143x10
143x10
148x10

Lat pd
143x10
143x10
143x10

Lying Db ext / alt Db curl
40x12/35x10
40x12/35x10
40x12/35x10

*good one. I am mostly using sets of 10 for assistance and once it gets easy up the weight.

7/16/16 squat 5s

Bike 6 min
Mobility

Lying ham
60x10
100x10
100x10
105x10

Squat
45x5
135x5
185x3
205x5
235x5
270x8 (belt)

Sldl sst
155x10
180x10
210x10

Hlr
10
10
10

Walking lunge / trx ab
15/15
16/16

Seated calf
105x12
130x12
140x12+30s stretch

Windshield wiper
5
5

stretch

*good one. Now that I refocused myself on 5/3/1 and going after the final set I am feeling good.