The Path of The Lion

[LionAlpha]

Hey all and Happy New Year!!

So I'm feeling ready to get back into training but I have a big dilemma on what to do. I asked my trainer friend to make me a program, many core exercises, as well as upper and lower body work in there which is good, but considering the amount of time I've been inactive, sets - reps and intensity seem way too high.

On the other hand, the new Total Body Strength program seems way more balanced. So I was thinking of combining the two. Meaning taking my friend's core exercises and adapting them within the Total Body Strength program.

Opinions are really appreciated here?

 

[Laura Rainbow Dragon]

Opinions are really appreciated here?

1. Have you been cleared by your physio to do everything? If no, stick to approved exercises.
2. Work at a volume and intensity that feels good.
3. Stop and re-assess if anything makes your back feel worse.

You can do Total Body Strength on Level 1, if that feels right for where you're at now.
You can do just one set a day of TBS. (The listed number of sets are recommendations for various fitness levels. They're not inviolable rules.)
Similarly with the program your friend made: If you're good with the exercises but think the volume is too high for you right now, reduce the volume.

 

[LionAlpha]

1. Have you been cleared by your physio to do everything? If no, stick to approved exercises.

Yeap! As long as I start with low-impact training, and include core work. Which is why I thought of doing the TBS program on Level 1 (as you suggest), and adapting it (or further including) with the core exercises that my friend suggested. Also for cardio, my physio said to start with walking. So for that, I'll stick with my friend's suggestion of alternating a strength day with a cardio day (specifically starting with 30 min walks, and gradually increasing it).

 

[LionAlpha]

Just finished TBS Day 1 on Level 1, and all I'll have to say is.... I'M BACK!!

I was careful in case I felt any discomfort in my lower back as @Laura Rainbow Dragon suggested. No issues, no discomfort, and tension was just enough to feel comfortable considering the particular spot in my back. Considering the intensity... well I'm out of shape, I got tired fast, but I don't even care because I can finally get back to training to rebuild my physical condition even stronger than before.

Let's go for a stronger 2025!!

 

[Laura Rainbow Dragon]

Just finished TBS Day 1 on Level 1, and all I'll have to say is.... I'M BACK!!

 

[Mamatigerj]

Happy 2025, @LionAlpha and welcome back!

 

[LionAlpha]

Apparently, I am one of the unlucky people of the world that got sick during this time. The very next day after my workout I got sick. And it's weird because I hear more and more people getting sick. Anyways, I'll get back to it once I feel better.

 

[MadamMeow]

What rotten luck. Hope you feel better soon!

 

[LionAlpha]

I officially finished the first 7 days of the TBS program. One thing that I noticed and can't ignore, which was also mentioned before, I can see that I lost my strength. Especially upper body with pushups and pullups. I'd say that leg strength is reasonable considering that I was inactive for months? Core and lower back exercises feel ok, at times I feel that the left side where I have the herniation is weaker. However, I don't push it too much there, so I can gradually build back its strength and avoid potential injuries. Regarding cardio, I haven't started my walks yet, but I should start them soon to make the fitness reconstruction more balanced.

Overall, it kind of feels bad that I am not as I was before. However, I accept it and it's reasonable. I don't let it get to me, but it's more like a motivation to build better foundations.

That's all from my side, and see you guys when I'm done with Day 14.

 

[LionAlpha]

Finished 7 more days of the TBS program. I completed Day 14 a few minutes ago. I can tell that this time there's somewhat progress. The lower body feels just like before in terms of leg strength. I noticed I started regaining my pushing strength (I can do a bit more reps in push-ups). However, pull strength is minor. I do know that pull strength is the hardest to build up, but it's ok. One more rep is one more rep. I also feel that my core is more activated because I do more plank-related and lower back-related exercises.

Regarding cardio, I started doing morning walks before I go to work. 30-minute walks for now. When I started doing I felt a bit lightheaded after 15 min of walking. Probably because I'm out of shape? Or because I do it some minutes after I wake up? Dunno. I'm thinking of making it 40-minute walks by the end of the program. I can tell though that I am far from ready to try light jogging or something related to running. But again, it's ok. Moving is moving. I'm thinking of gradually building up my movement to eventually reach a target of at least 10k steps per day. But baby steps.

So. A small overview. Leg strength feels the same. Push strength is better. Pull strength... meh. And thumbs up for walking. See you again when I complete 7 more days of the program.