T Nation

Life After Hip Resurfacing

9/26/2020 hiking 4.6 miles

9/27/2020 upper

Incline bench
45x15
95x8
135x5
185x5
220x4
205x6
185x8

Sternum pull-up
5
35x6
25x8
Bw x 12

Bench/bpa
185x10/m x 21
185x9/Mx 21

Db row
100x11
100x11

Feet on bench side to side push-up
2chain x 12
2 ch x 14

Bb curl
90x8
90x8
85x10

Pullup 15

9/28/2020

Ssq box squat
65x5
115x5
155x5
190x5
210x5 loose belt
190x

Weighted vest step up
40+ 1 chain x 12
40+ 1 ch x 12
40+1 ch x 12

Glute plate hump raise
70x12
70x12
70x12

Ab wheel
2 ch x 19
2 ch x 18
2 ch x 17

Donkey calf
90x12
95x12
95x12

Db swing 1 arm
40x10
40x10

Cliffhanger
1 ch x 61 sec

9/30/2020 log
Log press
55x10
75x8
105x5
135x5
155x6
140x8
120x10

Pullup ng
5
60x7
50x8
40x10

Dips
5
75x6
55x10

Side to side pullup
14+1 regular
14

Alt Db pinwheel curl
40x11
40x11
40x1q

Pike push-up/ seated facepull
25/gx22
Feet on bench bb push-up/seated facepull
30/gx22

Gorilla pull-up 5

10/2/2020 deadlift
dL
55x8
135x5
205x5
275x3
315x2
335x5
375x2

Bulgarian split squat
14
12

Ghr
2 ch x 14
2 ch x 14
2ch x 14

Hanging bent knee raise
11
11
11
11
11

1 leg calf weighted vest
20
20
18

BTB static bb hold
225x30sec
Glute bridge restpause 90x12/7

10/4/2020 incline

Incline bench
45x15
95x8
135x5
185x5
225x1
185x10
190x7

Bench/bpa
195x8/bpa x 22
200x8/bpa x 22

Dips
90x6
90x6
Bw x 15

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

Bb curl
95x7
100x6
100x6

Alt Db curl
40x6
40x8

Band tri pd
Gx50

Weighted vest walk
15 min 1.1 miles

Stretch

10/5/2020 Ssq

Ssq box squat
65x5
115x3,3
160x5
185x5
210x5

Step up weighted vest
40+2 ch x 10,10,10

Glute bridge raise
90x12,12,12

Ab wheel
2 chain x 12,12,12, 12,12

Donkey calf
90x12,12,12

10/6/2020 weighted vest walk 27 min 1.62 miles

10/7/2020 log

55x10
75x8
105x5
125x5
145x8
125x10

Pullup ng
5
65x6
50x8
Bw x 16

Cg bench
135x5
185x5
205x5
225x5

Db row
100x8
100x9

Handstand push-up 12
Gorilla pull-up 5
Blake push-up 25
Gorilla push-up 5
Handle push-up cg 35
Wg pullup 10

Plate side lateral 20x20,16,14 10 rest pause

10/11/2020 bench

Mobility

Bench
45x15
95x8
135x8
155x5
175x5
195x10
200x10

Inc bench
155x8
175x8
180x7

Pullup 2 finger opposite hand
8
8

Chest support row
95x10
115x10
115x10
115x11

Seated band row
Gx12
Gx12
Gx12
Gx12

Bb curl
75x10
80x10
80x10
80x10

Push-up grease the groove
50 easy

Run 5 min
Walk 7 min

Chin up gtg
20 easy

10/12/2020 legs/delts

Mobility

Ssq box
10
65x5
115x5
155x8
155x8
155x8

Seated bb milt
95x12
100x12
100x12
100x12

RDL
135x10
155x10
175x10

Lying Db tri ext (30 sec rest between sets)
40x12,12,12,12

Donkey calf (30 sec rest)
90x12,12,12,12

Db side lateral (30 sec rest)
20x12,12,12

Greatest the groove
Pullup 12
Cg push-up 40

10/15/2020 back/chest/bis

Pullup ng
8
25x8
25x8
25x8
25x8

Inc Db bench
70x12
70x12
70x12

Db row
70x15
70x15
70x16

Dips
12
2 ch x 12
2ch x 12

Hammer bat curl
70x12
70x12
70x12
70x12

Side to side handle push-up
16
16
16+1

Couch to 5k week 2 day 3

Stretch

10/16/2020 shoulders/legs

Log press
55x10
105x10
110x10
110x10
110x10

Deadlift
135x6
225x5
275x5
315x5

Ghr
2ch x 12
2ch x 12
2xh x 12

Band tri Pd 10 sec rest
Gx 25,25,25

Dip bar Bent knee raise
15
15
15

1 leg calf raise
15,15,15

10/19/2020 upper A

Mobility

Inc bench
205x5
185x6
175x9

Tbar row
195x8
195x8
195x8

Bench
225x6
205x8

Chin up
45x7
45x8

Db tri ext rest pause
50x12+8

Bb curl
95x8
95x8

Push-up 60
Chin up 16

10/21/2020 DL

Deadlift
45x10
135x7
185x5
225x5
275x3
325x5 belt

SLDL
225x6
225x6

Step up weighted vest
10
10

Glute air hump
90x10
90x10

Hanging bent knee raise
10
11

Stair calf rest pause
25-20-15

10/22/2020 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 3 min
Walk 5 min

10/23/2020 Log press 3S

Mobility

Log press
55x12
75x5
105x5
125x3
135x3
150x7

Pullup ng
5
45x5
55x5
65x6

1 arm Db standing press
50x8
50x9

Inverted row
15
15

Lying Db tri ext
50x12
50x12

Db hammer curl
50x8
50x8

Chin-ups 12

Handle push-up 55

10/24/2020 couch to 5k week week 3 day 2

Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min
Run 90s/walk 90s
Run 3 min
Run 7 stairs
4 jump up
Run 60s
Walk 5 min
2 bonus runs

10/25/2020

Hiking 3.2 mile

Bench
45x15
95x5
135x5
155x5
175x5
195x12

Bench BBB/facepull
135x10/gx12
140x10/gx12
140x10/gx12
140x10/gx12
140x10/gx12

Db row
70x10
70x10
70x10
70x10
70x12

Chin up/push-up no rest
10/30
10/30
10/30

Alt db curl ss standing Elbows out ext
20x20/20x15
20x20/20x15

10/27/2020 back/biceps

Pullup ng
8
5
45x6
45x6
50x7

Tbar row
B+170x6
B+180x8

Inverted pull-up
10
2 ch x 12
2 ch x 12

Db row
90x8
90x10

Bb curl
95x7
100x6
100x6

Db hammer curl
50x6
50x7

Bb curl rest pause
50x15/10/10

Atlas stone push-up 40
Side to side pullup 10

10/29/2020 shoulders

Seated bb milt press
45x15
65x12
85x6
105x5
125x6
135x6
135x7

Standing facepull
Gx20
Gx20
Gx20
Gx20
Gx20

Dips
10
45x8
55x8

Bpa
M x 20
M x 20
M x 20

Db side lateral rest pause
20x15,14,14

Chin up
10