T Nation

Life After Hip Resurfacing

8/22/2020 upper

Feet on top step push-up
20
Handle ng 20
1 chain x 20
1 chain cg x 21

Sternum pull-up
8
8
8

Side to side push-up
16
16
16

Chin up
8
8
9

Db hammer curl
40x8
40x8

Lying leg raise with les exercises
12,12,12,12

*last 2.5 weeks been rough. Dealing with Acid Reflux and morning nausea. Currently on Nexium for 6th day. Haven’t had coffee in 2 weeks. Or good tasting food lol.

So over this and want to get better. Appetite hasn’t been good and been a struggle to not lose weight nevermind maintain.

8/24/2020

Bodyweight squat
5x12

kB swing 1 arm
35x12
35x14
35x14

Lunge
11
11
11

Donkey calf
17
17
17

Standing calf
20
21

8/26/2020 upper

Pullup ng
8
30x5
30x5
30x5
30x5
30x7

Handstand push-up against wall
12
12

Inverted row
12
12
12

Dips
15
15
15

Bb curl
55x12
55x12
55x12

Seated band facepull
Px20
Px20
Px20

Band tri Pd
Gx40

8/28/2020

Sumo dL
55x8
135x5
185x5
225x5
245x5

Bulgarian split squat
10
10
10

Ghr
10
10
12

Db shrug
40x15
40x15
40x20

Dip grip bent knee raise
15
15
15

1 leg calf
15
15
16

8/30/2020 inc bench

Incline bench
45x15
95x8
135x8
175x5
195x6
205x4
135x12

Sternum pull-up
10
10
10

Bench/bpa
135x10 cg/mx12
145x10cg/mx12
150x10cg/mx12
150x10wg/mx12
150x10wg/mx12

Db row
70x12
80x12
80x12

Feet on bench handle push-up
21
2chain x 12

Bb curl
65x10
70x10
70x11

8/31/2020 lower

Ssq box sq
65x10
115x5
155x5
175x5
175x5

Ssq calf
155x12
155x12
155x14

RDL
135x8
185x8
185x8

Step up Weighted vest
40x10
40x10
40x10

Glute bridge
25x15
25x15
25x20

Forearm plank
60s
60s

9/2/2020 upper

Mobility

Pullup ng
8
30x5
35x5
40x5
40x5
40x5

Seated milt press
115x8
120x8
125x8

Inverted row
12
1 chain x 12
2 chain x 10

Dips
16
1 ch x 15
2 ch x 15

Db hammer curl
40x10
40x10
40x10

Facepull
Gx15
Gx17
Gx18

Handstand push-up wall
12

Chin up 10

Db side lateral
20x20,16,15

9/4/2020 dL
Sumo dL
55x8
135x5
185x5
225x5
255x5

Deadlift
135x10
155x10

Bulgarian split squat
10
10
11

Ghr
12
12
12

Db shrug
40x20
40x20
40x21
40x22

Dip grip bent knee raise
16
16
16

1 leg calf weighted vest
12
12
12
14

Weighted vest walk
8 min

9/6/2020 upper

Incline bench
45x15
95x8
135x8
175x5
200x6
210x3
145x12

Sternum pull-up
11
10
10

Bench/bpa
145x10cg/mx12
145x10cg/mx12
150x10cg/mx12
150x10wg/mx12
150x10wg/mx12

Db row
80x12
80x12
80x12

Feet on bench handle push-up
23
2chain x 15

Bb curl
70x10
70x11
70x12

9/7/2020 squat

Mobility

Ssq box squat
65x8
115x7
155x5
180x5
180x5
155x8

Step up weighted vest
40x11
40x11
40x12

Walking lunge weighted vest
40x8
40x8
40x9

Glute bridge
45x15
45x16
45x20

Ab wheel
12
12
12

Stair calf weighted vest rest pause
40x22+21+20

1 leg glute bridge lift
12
12

9/9/2020 upper

Pullup ng
8
35x5
40x5
45x5
45x7

Seated bb milt
120x10
125x10
130x10

Inverted row
2ch x 10
2 ch x 10

Dips
2 ch x 16
2 ch x 17

Db hammer curl
40x12
40x10
40x10

Facepull
Gx16
Gx17
Gx18

Handstand push-up wall
12

Chin up 11

Db side lateral rest pause
20x17+12+10

9/11/2020
Sumo dL
55x8
135x5
185x5
Conventional deadlift
225x5
275x5
300x5

Bulgarian split squat
10
11
12

Bb shrug
225x10
225x10
225x12
Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 20 shrugs

Ghr
12
12
12

Dip grip bent knee raise
17
16
16

1 leg calf weighted vest
15
14
13
12

Weighted plank 65 sec

9/13/2020 upper

Inc bench
45x15
95x8
135x5
185x5
210x5
190x7

Sternum pull-up
12
10
11

Bench/bpa
155x10/mx15
155x10/Mx15
160x10/mx15

Db row
90x10
90x10

Feet on bench handle push-up
25
2chain x 25

Bb curl
75x11
75x11
75x11

Pullup 15

9/14/2020 squat

Mobility

Squat
75x5
105x5
135x5
155x5
175x5 loose belt
185x5 loose belt

Weighted vest step up
40x12
40x12
40x14

Glute hump
45x20
55x20
55x20

Ab wheel
15
2 ch x 12
2 ch x 15

Donkey calf
2 ch x 15
2 ch + 45 x 15
2 ch + 45 x 15

Walking lunge 21
1 leg glute bridge 12
1 leg glute bridge 12
Walking lunge 21

9/16/2020 upper

Log press
55x10
75x8
105x5
125x5
145x6
130x9
115x11

Pullup ng
5
50x7
40x9
30x11

Dips
60x8
45x10

Side to side pullup
12
12

Handstand push-up
14
14

Alt Db pinwheel curl
40x10
40x10
Db hammer curl
40x12

Standing facepull
Gx20
Gx20
Gx21

9/18/2020

dL
55x8
135x5
185x5
225x5
275x5
315x5

Bulgarian split squat
11
12
12

Bb shrug
235x12
235x12
235x12

Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 25shrugs

Ghr
12
1 ch x 12
1 ch x

Dip grip bent knee raise
18
17
16

1 leg calf weighted vest
20
18
16

Weighted vest plank 70 sec

9/20/2020 upper

45x15
95x8
135x5
185x5
215x5
195x8
185x8

Sternum pull-up
14
11
10

Bench/bpa
165x10/mx20
175x10/mx20

Db row
100x8
100x8

Feet on bench handle push-up
2chain x 25
2 ch x 21

Bb curl
85x10
85x10
90x8

Pullup 15

9/21/2020 legs

Ssq box squat
65x5
115x5
155x5
185x5
205x5
185x7

Weighted vest step up
40x12
40x15
40x15

Glute plate hump raise
45x20
45x20
45x20

Ab wheel
2 ch x 15
2 ch x 17
2 ch x 18

Donkey calf
90x12,12,12

Walking lunge 15
Cliffhanger 60sec

9/23/2020 log press

Log press
55x10
75x8
105x5
130x5
150x6
135x8
115x10

Pullup ng
5
55x7
45x8
35x10

Dips
5
70x6
50x10

Side to side pullup
14
14

Alt Db pinwheel curl
40x10
40x10
Db hammer curl
40x12

Pike push-up/ standing facepull
22/px21
25/px21

9/25/2020

dL
55x8
135x5
185x5
225x5
275x5
325x5

Bulgarian split squat
12
12

Bb shrug
240x12
240x12
240x12

Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 25shrugs

Ghr
12
2 ch x 12
2 ch x 12

Dip grip bent knee raise
20
18
16

1 leg calf weighted vest
20
18
16
2 leg bodyweight calf x20

Hanging bent knee raise
10
10