[quote]CacheMnyMustang wrote:
So this week I have to do three things:
I don’t want this three week vacay to be a reason to slack off on exercise, but damn it’s going to take a lot of moving stuff around.[/quote]
Where in Illinois? That’s where I am.
[quote]strangemeadow wrote:
Where in Illinois? That’s where I am.
[/quote]
Barrington, basically WI to some Chicago people
[quote]CacheMnyMustang wrote:
[quote]strangemeadow wrote:
Where in Illinois? That’s where I am.
[/quote]
Barrington, basically WI to some Chicago people[/quote]
That’s about 40 min north of me, my wife works in Palatine.
Alright it’s been a while, so before I start posting my workouts again a little bit of news to bring this up to speed.
In figuring out what’s going on with my hip, I’ve discovered that I have actually been squatting with a pulled groin, one reason why the pain kept getting worse and worse. Currently I’m seeing a darn good physical therapist, and we are doing Postural Restoration Principles. This method is based on the fact that the human body is asymmetrical (right lung has three lobes, left lung has two, liver, spleen, etc.) and in my case I need to get my core/hip muscles working more evenly. Seems that my right groin is always “on” pulling on my femur and moving it out of socket. Well, not out of socket exactly, not like it’s dislocating my hip, but it’s affecting the ROM of the hip and is the source of my hip impingement (FAI). Conversely, my left groin is always “off”, and have been working to activate it. …I also have a tendency to flair my rib cage, so that’s been causing a lot of anterior pelvic tilt, which has also been a factor with my hip issues.
So I’ve been working on activating my abs to lock down my ribs, activating my left groin, shutting off my right groin, and also activating my glutes medius. It’s been a lot of weird, isolation exercises that are pretty damn complicated, but they seem to be working.
In the meantime, I’ve shut down all lower body work except for riding a bike. Every time I try to do anything other than ride the bike, seated calf raises, leg extensions, you name it, I end up aggravating my groin. There has yet to be a day where I don’t experience some type of discomfort, so until that happens for like at least a week I’m not going to even attempt some type of leg exercise. This has proven to be very frustrating because without squatting and deadlifting I don’t feel like I’m really working out.
So right now I’m doing all upper body, and although it feels wrong at least it’s something. For the past four weeks or so I’ve been doing:
Day 1: Back
Day 2: Chest
Day 3: Arms
Day 4: Rest
Repeat
The rep scheme has been 3 sets of 12 reps (going for hypertrophy) except with the press, where I’m still trying to follow 5/3/1. Doing more than 5 reps took a bit of getting used to, but I’ve adapted nicely.
Have tapered my caloric intake a bit since I’m no longer working my legs, but am trying to at least maintain that 20# of muscle I worked so hard to gain so I’m still going for like 250g of protein a day.
Think I will need to change up my routine in a week or two, but so far have been seeing steady progress. Started light and been making small increments in weight, so I know Wendler would approve of that at least.
You’re alive!
I’ve been back in the gym for about a month now. Seeing some real progress on my bodybuilding split 
Sorry about your groin issue, hopefully your therapist can get that in check sooner than later. I’ve had a left groin issue on and off for a long time, they definitely tend to linger. I’ve never really done anything for it.
Yeah with the holiday/vacation I got out of the habit of logging stuff, was tough to get back into it. Thankfully it was not hard to keep on working out, not exercising would drive me crazy. The latest exercise I’m doing is so complicating I’m not even going to try to describe it, but after doing it my groin pain seems to go away, so it’s effective in shutting it down. …The past week I’ve started to notice some nice improvement, still in pain, but less so. Yay for small victories.
Just gott keep at it. Glad to hear you’ve got a handle on it.
Chest Day:
DB Incline bench: 70x8; 55x9; 40x12
Bench: 165x8; 135x10; 135x9
Dips: w/5#x10 5#x10; 5#x8; BWTx8
Cable Lower Chest Raise: 20x12; 20x12; 20;12
Have been going for hypertrophy exclusively, but am thinking in the next two weeks I’ll switch it out to worksets of bench first ala 5/3/1 and then doing everything else lighter and 5 sets of 10 reps.
Keep posting and the posts magically disappear so I’ll keep this short (I’ve tried to post this three times already, ugh). I’ve been using the JeFit app to record all of my lifts, so it’s been hard to motivate myself to post as well here, but I will try. Think I will have my main three lifts for the new program be bench, weighted pull ups, and overhead press. Am making lots of strides with PT, but still have not been given the clearance to do any leg work. Am annoyed, but I feel like that will change next week crosses fingers
I am really now aware of my anterior pelvic tilt, and am reducing it all the time now, it is becoming more and more second nature to have a neutral spine instead of hyper extension. Damn trainers with their cue of “chest up”, look at what you’ve done to me!
Hey I know it’s been like a year but I’d like to make an update. Keeping this log wasn’t helping me stick to my workout routine (I’m pretty good at being consistent) so I just decided to give up on it. I finally stopped SS when I reached 225# for my work sets with the front squat. Felt like that was about as far as I could go with SS. So I switched completely over to 531 and then did the BBB challenge, which I finished about three weeks ago. That really seemed to help with the hypertrophy, so things are good. I’m up to 225, but I didn’t realize how much of a change I’ve made until I looked at these photos of my progress.
Attached is what I look like now. I’m not going to keep looking like this, because I’ve decided to do something about the labrum tear in my left shoulder. I’m keeping a vlog about this because I’m not getting surgery for it (doing prolotherapy) and I want people to know that there are non-surgical options to repairing a torn labrum. Anyway, with the treatment I may be out of lifting for like six months. I have no idea if it will take that long to recover but I’m prepared to wait that long.
Just wanted to thank the three people following 
y’all are cool peeps.
