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  1. #1
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    No Ego, Hip Rehab

    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
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

    Also, taxation is theft.
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  2. #2
    Registered User shaneinga's Avatar
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    shaneinga is offline
    Welcome back Bear. Good luck with your rehab.
    IG @ JustShaneinGa
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  3. #3
    Still Pounding! TM79's Avatar
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    TM79 is offline
    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.
    All-Time PR's and Info:
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  4. #4
    Bammed Marius_Ursus's Avatar
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    Marius_Ursus is offline
    Originally Posted by shaneinga View Post
    Welcome back Bear. Good luck with your rehab.
    Thanks!

    Originally Posted by TM79 View Post
    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.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  5. #5
    Bammed Marius_Ursus's Avatar
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    Marius_Ursus is offline
    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
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  6. #6
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    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...
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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