11 Dec 2015- The last week or so.

In July 2012 I tore my ACL. Surgery in Nov 2012. I started writing this Trg /Recovery Log because I would be asked 20 times a day how my knee was doing. 8 mths post surgery I started having mild back issues and some hip impingment that i kept fighting through, working around, or getting treatment for when it got really bad. Nov 2014: an X-ray and MRI confirmed that I had bones spurs and arthritis in my hip. Sept 2015: I found out this meant a hip resurfacing (read: form of replacement). I write this for me now, to track things, and to organize my thoughts. In addition to giving my friends and family somewhere to go when they want to know how I am doing. It might also help someone else who has similar issues. I am not a medical professional. I did not stay in a Holiday Inn last night. This is simply my story as I progress through things.  Thanks for reading.
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2 Dec
0935 hrs
Alternating KB Swings 5 x 25 x 53 lbs
ITWY's 3 x 7 x 3 lbs

1730 hrs
Pull ups 4 x 3
Push Ups 4 x 14
Back Ext 4 x 7
GHR 4 x 5
Box Dips 4 x 5
Fat Man Pull Ups 4 x 14
Bosu Sit Ups 2 x 15
Bosu Plank 3 x 20 sec
Neck Crunch 1 x 31 x 25 lbs
Solid bodyweight session. Rest was minimal. Challenging, but not a grindr session. Happy the Pull Up volume is growing. The Volume is growing for everything little by little. I will be back to a full fledged Silverback session soon enough.

3 Dec 
0915 hrs
Alt. KB Swings 5 x 25 x 53 lbs
ITWY's 3 x 7 x 3 lbs
Working Night Shift so KB sessions are switched to a morning session. Great start to the day after walking the dog.

1915 hrs
Rack Pulls (Double OH, NO Straps)
1 x 11 x 135
1 x 11 x 185
1 x 11 x 225
1 x 5 x 250
1 x 3 x 275
Probably a little too many reps on the front end. My Grip was fried by the set with 275 lbs. Low back, Hips, and Glutes all engaged well.
Shrugs (w/ Straps) 
1 x 7 x 315
1 x 9 x 275
1 x 11 x 245
1 x 13 x 225
1 x 15 x 205
Something odd I have noticed the last few sessions doing barbell shrugs. I have a difficult time finding my position with anything over 225 to shrug properly with. Meh. Probably just getting weak. I will keep an eye on it and work on fixing it.

EFS Strap Pull downs 3 x 11-15 x 150
EFS Strap Face Pulls 3 x 21 x 105
Head harness 3 x 15 x 20 kg
Dips (full no Box) 3 x 5
Weighted Abs 2 x 21 x 150, 1 x 21 x 135
Wall Angels 2 x 10

Finished up with a variety of stuff. Looking through this I should have maybe done one more exercise for my Rhomboids /Shoulder issue. It is feeling better, now I am working through the adjustment period as I re-train my body where it needs to be and how to be solid in the proper position.

4 Dec 
0805 hrs
Alt. Kb Swings 5 x 25 x 53 lbs
Bird dogs 3 x 6 (5 Count pause at the top of every rep)

I switched out the ITWY's today. As I sit here typing I think i wil put them back in. They seem to be the key for now. I will do both tomorrow. Switching to Midnight shifts so i will probably move my KB sessions to middle of the day when I wake up after my first sleep session. Working Mids I find I come home at about 0700, sleep till 11 or 1200 hrs move around for 2-4 hrs then head back for another 3-4 hrs of sleep before heading back into work.
5 Dec
0200 hrs
High Pulls (worked up to) 1 x 1 x 205
Power Snatch 1 x 5, 5, 5 x Bar, 65, 95
Blast Strap Push Ups /Rows 5 x17
Blast Straps Face Pulls /Roll Outs  5 x 17
TKE's 3 x 23 x Purple Band (Light gym band)
Back Ext 3 x 9 x Bodyweight
Neck Crunch 3 x 19 x 25 lbs

 Finished up with McGill Sit Ups, Superman's, Lying hip Extensions, Power Breath  to make sure things stay balanced. I am going to experiment with the power breath to see if it helps with the heart burn when I am on midnight shift. Over all a good solid session. Did not push too hard, felt like recovery work which is what I  wanted  training at 2am and not feeling 100%.
1530 hrs
Alt. Kb Swing 5 x 30 x 53 lbs
ITWY's  3 x 7 x 3 lbs
Bird Dogs  1 x 5 x 10 Count at top posn

Reps went up by 5 today. Small increase but things will get hoppy in a few more days as the reps increase even more. Loosened and Woke me up after sleeping a good portion of the day. One more midnight shift.

6 Dec
0305 hrs
Plate Raise 3 x 20 x 25 lbs
Band Pull A parts 3 x 20 x Red Gym Band (back against Squat cage)
Db Floor Press
1 x 16 x 30
1 x 12 x 40
8 x 8 x 60 lbs
Head Harness 3 x 15 x 20 kg
Superset
V-Bar Rows 3 x 15 x 120
T-Bar Rows  3 x 15 x 75
Chest Supported Db Row 3 x 15 x 35 lbs
Finished with Strap Pulldowns, Weighted Abs, Superman's, Hip Extensions. Feeling refreshed after this session. One more Midnight shift so one more Zero Dark Trg session.

1510 hrs
Alt. KB Swing 5 x 30 x 53 lbs
ITWY's 3 x 7 x 3 lbs
45 Deg CS Shrugs 2 x 30 x 25 lbs

Tired, really need some quality sleep. Body is achy and my concentration is lacking. Like being hungover without the headache and vomiting. Did not go at a crazy pace today but got this short session completed in less than 20 min. Felt a little more refreshed and my back seemed to have stretched out a little. Have something to eat and go back to bed for a nap before work.

7 Dec 
0310 hrs
Back Ext 2 x 20
Wide Bar Face Pulls 2 x 50 x 75lbs
Rope Curls 2 x 25 x 75 lbs
OH Tricep Ext 2 x 23 x 90 lbs
Side Plank 2 x 30 sec
Bird Dogs 2 x 10
Lying Hip Ext 2 x 20
Superman's 2 x 10
Banded Front /Side Step 1 x 20 x EFS Orange Band
Db Press /Side /Rear Laterals 3 x 9 x 30 lbs
Powerbreathe 1 x 1min, 1 x 30 sec

1240 hrs
Alt KB Swing 5 x 30 x 53 lbs
ITWY's 3 x 7 x 3 lbs
Took a few days off when I got home. Hip flexor was a little too stiff for my liking. Everything felt ready to roll after 2 days off
.

10 Dec
1712 hrs
Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Superman's /Bird Dogs /Lying Hip Ext 2 x 10

The Kb session after driving for about 2 hrs felt good to move and get my blood flowing. Feeling the rep increase little by little. Feels good to have a short term goal and moving forward with it.

Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)