Life After Hip Resurfacing

5/8/23 delts

Treadmill 4 min

HS MILT PRESS
90x12
140x8
180x5
230x3
270x6
280x5

Rear delt machine
60x12
70x12
70x12

Face pull rope
37x12
43x12
43x12

Db side lateral rest pause
22.5x15/10/10

5/10/23 bench

Treadmill 5 min

Incline bench
45x12
95x8
135x5
155x3
185x6
195x4

Chin up
15
14
12

Dips
15
45x10
55x11

Tbar row
90x10
135x10
145x10

feet on bench push-up
Ss alt db curl
25/30x10
25/35x8

Bike 5 min

5/12/23 deadlift 5s

Treadmill 5 min

Mobility

Deadlift
45x12
135x5
185x5
225x5
255x5
285x7

Stepup dbs
25s x 8
25s x 8
25s x 8

Sled pull
90x100ft
110x100ft
130x100ft

Hlr bent knee
12
12
14

Smith machine calf
140x12
140x12
150x12

Stairmaster 7 min

5/14/23 oh

Treadmill 5 min

Mobility

Pullup ng
12
40x5
50x5
60x7

Seated milt press hs
90x10
180x5
230x5
250x8

Seated cable row
143x10
165x10
170x10

Elbows out ext
30x12
30x12
30x14

Facepull
40x12
40x12
40x12

Db side lateral
20x12,12,12

Rope tricep overhead
40x12,12

Rock climb Pullup 12
Push-up 20
Squat 25

5/15/23 squats 3s

Stairmaster 3 min

Lying ham
40x10
70x10
100x10
110x12

Box squat
45x5
135x5
185x5
225x5 belt

Seated db clean ss 1 leg calf db
15x12/45x12
20x12/45x12
20x12/50x12

Kneeling ab pull-down
77x10
77x10
77x12
77x12

5/16/23 10.6 mile run/hike

5/17/23 bench 3s

Treadmill 5 min

Mobility

Bench
45x15
95x5
135x3
155x3
175x8

Tbar row
90x10
135x8
160x8

Inc cg bench
135x5
155x5
175x5

Chin up
20
15

5/18/23 deadlift
135x5
225x5
275x3
315x3
365x3
405x2

Hack squat
90x10
140x8
160x8

Kb swing 1 arm switch every 5 reps ss around the world
30x15/15
30x15/15

Hlr
12
12
12

5/21/23 Pullup/oh

Treadmill 5 min

Mobility

Pullup ng
15
45x5
60x5
75x5

Dips
10
50x5
75x5
90x5

Seated cable row
165x8
187x8
192x8

Seated db milt
40x10
50x10
60x10

Push-up with band resistance
M x 25
M x 21

Side to side Pullup
12
10

Facepull
40x12
50x12
50x14

5/22/23 squats 1s
Treadmill 5 min
Mobility

Box squat
45x5
135x5
175x5
205x3
235x3 belt

Leg extension paused
70x10
80x10
90x10

Sled pull push superset
90x50/50ft
110x50/50ft x 3

Smith machine calf
90x10
110x10,10,10,10

5/24/23 bench 1s

Treadmill 5 min

Mobility

Bench
45x15
95x5
135x5
165x5
185x8
205x4 long pause on chest

Tbar row
125x10
150x8
175x8

Inc cg bench
155x5
165x5
175x6

Chin up
22
16
Feet on box push-up 25

Elbow out ext as alt db curl
35x12/10
35x12/10
35x12/10

Rear delt machine
60x12
70x12
70x12

Bike 7 min

5/28/23 power upper

Treadmill 5 min
Mobility

Pullup ng
23
25x5
50x5
60x5
65x5
70x5

Bench
115x5
155x5
185x5
225x5
235x4

Db row
85x10
90x10
105x8

Seated hammer strength military press
90x10
180x10
270x8

Elbows out ext
35x12
35x12
35x12

Db hammer curl
35x10
40x10
40x10

Rope face pull
35x12
45x12
45x12

Pullup push-up squat finisher
15/35/30

Memorial Day murph Tatum Park hills

5/29/23

1 mile

300/200/100

Squat/ring Pullup/push-up
50/10/25
50-10-21
50-10-21
50/10/21
50/7/21
50/6/20
Squats done

53 Pullup so far 129 push-up
Pullup/push-up
6/15
5/14

64/158
4/11
4/11
4/10
4/10

80/200 pushups done

Keep pulling
5
4
3
4
4 done pull-ups

1 mile

Total time 56:10

God bless our fallen warriors

5/31/23 upper

Treadmill 5 min
Mobility

Inc bench
45x15
95x8
135x5
185x3
205x4
195x5

Db bench
70x12
80x10

Dips
10
45x10
70x10

Chin up
15
14

Triceps rope pushdown
40x12
43x14

Alt db curl
37.5 x 10
37.5 x 11

Bike 5 min

Push-up 25 dead hang Pullup 7

Stretch