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.

 

[LionAlpha]

Hey everyone! Finished Day 21 of the TBS program. Really tiring week due to work, which led me to neglect my walks, but according to my apple watch, I managed to reach my step count because I was literally walking the whole time due to how busy the week was.

Regarding the strength part, my body feels more active in terms of everything, core, legs, push strength. I still feel dormant in terms of pull gains, but still I am being patient with it. I also think that my physique starts being more "solid" in a sense. I'll be re-doing the program on Level 1 for one more time once I'm done with it, while increasing the duration of the walk.

So, next update will be on Day 30 which will also be the end of the program. See you guys then.

 

[LionAlpha]

Just finished my first round of TBS as a whole. Now that I have completed it in Level I, I can confidently say that the program is perfect for building foundational strength. I am sure that completing in higher levels it will also offer additional strength boosts. I can also see that my physique has gained more structure and shape, and I love it. I will also increase walking duration, but when the freezing cold stops.

Also, upper body has definitely increased. Both in terms of pushups and pullups. Specifically, by the end of Day 30, I was able to complete 3 sets of 6 reps with the resistance band I use for the assisted pull ups, which means it's time to reduce the resistance. In terms of lower body strength, I'm not sure how I could test it (considering the herniated disc), but I have noticed that my legs don't get tired easily when I am super busy, having to rush somewhere etc. Core has also become more active.

One thing that I want to clarify for the sake of this review, is that I have adjusted some exercises due to my lower back, but the targeted muscles remained the same.

What I am debating now is whether I should re-do it as Level I one more time, or go for Level II. I'd appreciate some feedback on it.

 

[Fremen]

Congrats

 

[Mamatigerj]

Happy Badge Day! And thanks for the review.

 

[Laura Rainbow Dragon]

Congratulations on completing Total Body Strength!

 

[LionAlpha]

Hey everyone! Hope you are all healthy, happy, standing and kicking. Based on my plan, I restarted the TBS program. Originally, I was debating whether I should re-do it on Level I, or go for Level II. However, I thought that my goal is to be stronger. Stronger than I ever was before, especially considering my herniated disc. And that's how I decided to challenge myself and started doing it on Level II, and completed the first seven days of the program (again).

I'm definitely stronger, I can feel it and see it on my body. The one additional challenge with Level II though, is stamina. With that extra set, I can feel the tiredness kicking in. I liked it, because it also means that the re-run of the program will help build up my endurance. So far, not feeling like doing the walking after the workout. Dunno if it's due to that extra tiredness or just don't want to go for a walk, but I'll see how it will feel in the future.

See you next week!