No Ego, Hip Rehab

[Marius_Ursus]

8/4/2020

I stopped posting a few months ago when the forum locked up my computer every time I visited. I figured I'd give it a try today to see if there was a code update or whatever, but so far so good...no locks, no crashes.

I visited my doctor on Friday. She finally gave me a diagnosis on my hip. I have osteo-arthritis and impingement, so it looks like surgery isn't going to be necessary. I'll be getting a call from an osteopath and probably doing PT to get everything corrected and pain free. Deciding to get a jump on the PT and corrective work, I've been reading a lot of therapy web sites and watching rehab videos to learn what I can do to get moving again.

This new journal is dedicated to my recovery efforts, plus a new turn toward a more bodybuilding-oriented training. I figured if I can't participate in any sports for the time being I'll devote more time to volume training, more emphasis on muscle size and shape.

I'm taking inspiration from Terry Crews. We're practically the same age, and his physique is ridiculous. He follows Intermittent Fasting, and that's given me the best fat loss results in the past, so I'll go back on a six-hour window from 2-8, hitting my macros in that window...plus lots of muscle work at higher volume instead of the low-volume strength training I was doing when I was competing in throwing and doing obstacle course racing.

Sunday 8/2/2020
Rehab
Glute bridges with a block squeeze between the knees - 3x10
Clam shells - 3x10 (each side)
Adductor lifts - 3x10 (each side)
Abductor sweeps - 3x10 (each side)
Plank - 2:10

Pushups
1x25

Walk
20 minutes

Monday 8/3/2020
Rehab
Glute bridges with a block squeeze between the knees - 3x10
Clam shells - 3x10 (each side)
Adductor lifts - 3x10 (each side)
Abductor sweeps - 3x10 (each side)
Plank - 2:30

Bench Press
3x12@95

Incline Bench Press
3x12@85

Dumbbell Flies
2x12@15

Triceps Rope Pushdowns
3x12@20

Walk
30 minutes

Tuesday 8/4/2020
Rehab
Glute bridges with a block squeeze between the knees - 3x10
Clam shells - 3x10 (each side)
Adductor lifts - 3x10 (each side)
Abductor sweeps - 3x10 (each side)
Plank - 1:00

Box Squat
3x12@45 (Empty bar, performed slow, focused on glute activation, no momentum, no push off)

Sumo Deadlift
1@135
1@135
1@135

Straight-leg Deadlift
1x3@135

Barbell Calf Raises
3x12@45 (Empty bar)

Walk
30 minutes

[shaneinga]

Welcome back Bear. Good luck with your rehab.

[TM79]

Welcome back! Glad to hear that you don't need surgery and hope you enjoy the bodybuilding-style training. If you take out the silly conditioning work, that's mostly what I do too at this point. It's much easier on the body to do higher reps with good form. Happy to hear you are making a good choice for your health.

[Marius_Ursus]

Welcome back Bear. Good luck with your rehab.

Thanks!

Welcome back! Glad to hear that you don't need surgery and hope you enjoy the bodybuilding-style training. If you take out the silly conditioning work, that's mostly what I do too at this point. It's much easier on the body to do higher reps with good form. Happy to hear you are making a good choice for your health.

Thank you. I haven't lifted like this since I started out. It will be cool to see how my body responds.

[Marius_Ursus]

Wednesday, 8/5/2020

Rehab/Cardio

Glute Bridge
3x10

Clam Shell
3x10

Lying Adductor Lift
3x10

Standing Adductor Side Lift
3x10

Plank
2:30

Walk
33:00

[Marius_Ursus]

Thursday 8/6/2020

Glute bridges with a block squeeze between the knees - 3x10
Clam shells - 3x10 (each side)
Adductor lifts - 3x10 (each side)
Abductor sweeps - 3x10 (each side)
Plank - 2:00
Bodyweight Box Squats - 3x10

Walk
23:00

Supported Lat Row
1x12@35
2x12@25

Lat Pulldown, wide, supinated
3x12@50

Barbell Curl
1x12@bar
1x10@bar

That's it...