FUNDAMENTAL WORKOUTS
CLIENT STORY
THOMAS LOST 14 KG - WITH A HERNIATED DISC.
"Better than I ever thought I was capable of."
-Thomas B.
39
AGE
Shift worker
OCCUPATION
16 Weeks
TIME
14 kg
WEIGHT LOST
01
Meet Thomas
Thomas had every excuse in the book. Except his were real.
A herniated disc since his teens. Two major prolapses in recent years. Crohn's. A shoulder that couldn't handle a press. Years of inactivity while his body recovered from one thing after the next.
He hadn't touched a weight in years — not because he was lazy, but because part of him believed his body couldn't take it anymore.
He came to me needing two things: structure, and someone who understood injuries.
02
The challenge
Most people's problem is starting. Thomas' problem was fear.
Deadlifts? A mental block, "there's a barrier in my head because of my back." Squats? Risky. Pressing? The shoulder said no.
Half the standard playbook was off the table before we began.
A generic program would have hurt him by week two. And confirmed the story he'd been telling himself for fifteen years: my body can't do this.
He didn't need a harder plan. He needed a plan that worked around his body instead of against it.
SOMETHING HURTS
STOP FOR MONTHS
COME BACK WEAKER
START AGAIN
START TRAINING
03
We kept it simple
No crash diet. No two-hour sessions. Just:
Every exercise chosen around his back and shoulder
A nutrition plan built around what his gut could handle
Slow, patient progression, turtle, not hare
Weekly check-ins and accountability
And the swaps never stopped.
Sore shoulder? Machine press until it healed.
Back flare-up halfway through?
We changed the exercises the same day and kept going.
He never had to push through pain, and he never had to stop.
Training, nutrition and accountability — all in one app.
16 weeks later
THE "BROKEN" BODY DID 14 KG... AND TEN PULL-UPS.
"I've had enormous progress and a sense of mastery I never could have kicked off on my own."
His actual weight log, Apr–Jul 2023.
14 kg down in 16 weeks, 91 - 77
Ten pull-ups, beat his lifetime best
His first ever deadlift, pain-free
"Snoring gone, resting heart rate down"
"Håkon knows training, and he understands injuries. The plan was adjusted and adapted the whole way. I recommend this to anyone who's standing still."
Trained around the injuries
Ten pull-ups
14 kg down
— Thomas B.
Looking back
The moment Thomas remembers isn't a number on the scale.
It was a random sprint, outdoors, at full speed, the first time in four years he'd dared to go all out. No pain during. No pain after.
"It was a big, wonderful moment for me."
RESULTS AT A GLANCE
Lost 14 kg
From 91 to 77 kg in 16 weeks
Trained around it all
Back, shoulder, gut
Ten pull-ups
Beat his lifetime best
Trusted his body again
First sprint in 4 years, no pain
05
A year earlier, he was a guy with a bad back who'd stopped trusting his own body.