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The Glide Board Chronicles

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  • The Glide Board Chronicles

    My name is Jon. Due to spinal stenosis, and spinal deformation the cause being cadual regression syndrome, I use a Total Gym XLS. The glide board keeps my back in good shape, supported, etc. So at this stage in life that is my strength training option. Previously, I used a Soloflex that I have had for as long as I have been married. I use to load it up with weight discs, then I was back to the shock rings. Even the shock rings caused too much compression during leg and some upper body exercises. So last Christmas (2020) I walked in to family room and stumbled over a large box with my name on it. My wife saw me struggling with my fitness so she stepped in with the XLS. I am Chuck Norris approved.

    06.19.2021

    Level 5 Super Set:
    One Leg Press (L) 3x10 (R) 3x10
    Jump Squat 3x10
    Level 3 Leg Curl: 3x10
    Level 3 Behind Neck Press: 4x10
    Level 4 Seated Row: 4x15
    Level 4 Seated Curl: 3x10
    Level 6 Decline Sit Up: 5x10

    Two days off. See you Tuesday.

    The world needs fewer business majors and more history majors. - Carl Sagan

  • #2
    06.22.2021

    Level 4 Squats: x 7 minutes
    Level 4 Jump Squats: 3x10
    Level 4 Pull Ups: 4x15
    Level 3 Pull Overs: 3x10
    Level 4 Seated Rows: 4x15
    Level 4 Lat Pull Down: 4x15

    I warmed up my legs for a minute or two on the recumbent bike. It is new, Father's Day gift. I will take it for a trundle tomorrow. Garrett showed up, so I had a session partner this workout. Time for dinner. Dinner aside, it was a pretty good session. I have had to change my approach, but I am becoming more fit, regaining some tonus, and I have moved out of my drawers with the 38 waist and moved back into the trousers with the 36 waist. My mobility is much better. My legs are stronger (still skinny), I can get places via walking and not even notice my breathing, and I do not need a shopping cart for a walker when I go to Super Wal-Mart.

    Those are some pluses.
    Last edited by JonZ; 06-23-2021, 02:09 AM.
    The world needs fewer business majors and more history majors. - Carl Sagan

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    • #3
      06.24.2021

      Three mile warm up on Cyclo Trainer

      Level 5 Squats+Jump Squats: 3x20x10

      Level 3 Leg Curl: 2x10

      Level 3 Shoulder Press: 4x15

      Level 2 Inverted Lateral Raise: 4x10

      Level 4 Seated Row: 4x15

      Level 3 Inverted Curl: 4x15

      A good hour and fifteen minutes. Warming up before a session is somewhat new to me, but it was just fine. We have a tendency not to chat between exercises or sets so we go at a pretty good pace. By the time we were done I had a nice pump: legs, shoulders, lats.

      On to Saturday.
      The world needs fewer business majors and more history majors. - Carl Sagan

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      • #4
        06.26.21

        Flew solo today. I keep telling the fellow who comes over to workout with me to build up slowly. Well, apparently, A week off the previous week, and then hitting it hard Tues.- Thurs., he said he was too sore today. It is fine. I like having my sessions to myself.

        20 minute warm up on the recumbent.

        Level 5 Deep Knee Bends: 3x30
        Level 5 Dips: 5x10
        Level 5 Pull Ups: 4x10
        Level 4 Pull Overs: 3x10
        Level 3 Inverted Lateral Raise: 3X10
        Level 4 Inverted Curl: 3x10
        Level 6 Decline Sit Up: 3x15

        See you Monday or Tuesday.
        The world needs fewer business majors and more history majors. - Carl Sagan

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        • #5
          06.29.21

          Abbreviated a bit today.

          20 minute recumbent ride, level 12

          Level 5 Deep Knee Bends: 3x40

          Level 5 Shoulder Press: 3x10

          Level 3 Inverted Lateral Raise: 3x10

          Level 4 Seated Row: 4x15

          I did not sleep last evening, I am feeling it this early evening. Though my shoulder press is coming along.

          See you Thursday!
          The world needs fewer business majors and more history majors. - Carl Sagan

          Comment


          • #6
            07.01.2021

            07.01.2021

            Level 5:
            Pistols - 3x10
            Jump Squats - 3x10

            Level 3 Leg Curls: 3x10
            Level 4 Pull Overs: 3x10
            Level 3 Inverted Lateral Raise: 3x10
            Level 4 Seated Row: 4x15
            Level 4 Seated Hammer Curl: 3x10
            Level 4 Inverted Curl: 3x10

            I have not felt well the last half week or so. Yet I keep trying to get a workout in. And I have able to do that. See you Saturday.
            The world needs fewer business majors and more history majors. - Carl Sagan

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            • #7
              July 6, 2021

              Ten minute warm up, level 12, recumbent bike

              Level 4 Deep Knee Bends: 1x100
              Level 4 Leg Curls: 3x10
              Level 4 Pull Ups: 3x15
              Level 3 Inverted Lateral Raise: 4x10
              Level 5 Seated Rows: 4x10
              Level 4 Inverted Curls: 4x10
              Level 6 Decline Sit Ups: 3x15

              I thought I may have had a flu last week. I missed Saturday's session, was ill Sunday, and passed a stone yesterday. So, the secret was out, I had a stone. I should have paid more attention to the back pain and where it was originating. Even my pain meds (lyrica/slow release morphine) were not blunting the breakthrough pain.

              But it is over. See you Thursday.
              The world needs fewer business majors and more history majors. - Carl Sagan

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              • #8
                July 8, 2021

                Recumbent Bike Level 11: 23 Minutes
                Level 5 Squats: 1x100
                Level 4 Super Set:
                Pull Ups: 3x15
                Dips: 3x15
                Level 4 Inverted Lateral Raise: 4x10
                Level 5 Seated Row: 4x10
                Level 4 Inverted Curl: 4x10
                Level 6 Decline Sit Up: 1x35

                A late start this evening, 10:03 PM. A good session. My legs feel good. Had to move desks and cabinets out of my classroom this morning. No huffing and puffing. That is a good thing.

                See you Saturday.
                The world needs fewer business majors and more history majors. - Carl Sagan

                Comment


                • #9
                  July 10, 2021

                  Level 4 One Leg Squat: L 4x15
                  R 4x15
                  Level 4 Leg Curl: 4x15
                  Level 3 Shoulder Press: 4x15
                  Level 4 Pull Down: 5x15

                  Not a lot of motivation this evening. Then, just as I was hitting my groove, all heck broke out in the backyard. We live in a somewhat rural area and people just let their dogs do whatever. Unfortunately tonight's visitor was drilled by a German engineered home safety device. After that broke up I finished. I really get irked when my workout gets interupted.

                  Tonight I did one leg squats, pistols I guess. Of course they were facilitated with the glide board. But, I was able to do them modified.

                  See you Tuesday
                  The world needs fewer business majors and more history majors. - Carl Sagan

                  Comment


                  • #10

                    07-14-21 04:03 AM - Post#911849





                    July 13, 2021

                    Early evening, between 7:30 - 8:45. Something like that.

                    Level 5 Squat: 1x120
                    Level 3 Leg Curl: 1x15, 3x10
                    Level 4 Pull Over: 4x10
                    Level 4 Pull Down: 5x15
                    Level 5 Seated Row: 4x10
                    Level 3 Inverted Lateral Raise: 3x10
                    Level 3 Inverted Curl: 3x15
                    Level 6 World Famous Decline Sit Up: 1x40

                    Well I was not sure I was going to make it tonight. But, I started watching Generation Iron II, and it must have been Kai Greene, because before I knew it I was doing deep knee bends. I am going to start using free weights attached to the glide board. The weight bar attaches below my knees, so there will not be any compression. We will see.

                    See you Thursday.

                    The world needs fewer business majors and more history majors. - Carl Sagan

                    Comment


                    • #11
                      July 15, 2021

                      Thursday Evening. About 30 minutes.

                      Level 5 One Leg Squat: 2x10 (each leg)
                      Level 5 +20 lbs. Squat: 1x30
                      Level 5 +40 lbs. Squat: 1x30
                      Level 5 Dips: 4x15
                      Level 5 Pull Ups: 3x8
                      Level 5 Inverted Curls: 4x8

                      A lot of level five this evening. Saturday maybe a lighter day, and then Tuesday tackle level 5 again. My squat goal is to get to 50 reps with 50 pounds added. After that? But today and the 1x30 was not to stressful.

                      On another note I need to ride the recumbent more. More than just warm ups.

                      See you Saturday
                      The world needs fewer business majors and more history majors. - Carl Sagan

                      Comment


                      • #12
                        July 17, 2021

                        Recumbent (Cyclo Trainer) Level 12 x 22 mins
                        Level 5 Squat: 1x30
                        Level 5 Squat + 40 lbs: 2x30
                        Level 5 Jump Squat: 3x10
                        Level 5 Shoulder Press: 3x10
                        Level 5 Pull Down: 5x15
                        Level 5 Decline Sit Up: 5x15

                        All done for this week. Two straight weeks of 3 workouts. I do need to use the Cyclo Trainer more. Today was some what leg centric, Cyclo Trainer, squats, jump squats. I am going to keep that up.

                        Well, everyone have a good Sunday/Monday.
                        The world needs fewer business majors and more history majors. - Carl Sagan

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                        • #13

                          07.20.2021

                          Cyclo-Trainer Level 12 x 6 Miles
                          Level 5 Squats: 1x120
                          Super Set Level 4: Dips 3x15
                          Pull Ups 3x15
                          Level 4 Pull Downs: 5x15
                          Level 3 Inverted Lateral Raise: 4x10
                          Level 4 Inverted Curls: 4x10
                          Level 6 Decline Sit Ups: 1x50

                          I guess one of the perks of being able to put in a session of exercise at home, besides not having to share gym equipment, is being able to get right into a workout after out of state relatives head back to the Quality Inn for the evening.

                          My legs are coming along quite nice. Six miles at level 12 will not have anyone thinking I am Eddie Merckx, but each level is becoming a step to the next level.

                          The dips felt strong. Maybe by Halloween I will be doing dips with my full body weight. Pull ups, were OK. I just need to be able to pull myself over the chain link fence during the zombie war.

                          I had my doc appointment yesterday. It was time for labs. And, knowing I have just one kidney, made him make a frownie face when said I had a brand new tub of German creatine.

                          Most everything is excellent. See you Thursday.
                          You pale in comparison to Fox Mulder. - The Smoking Man

                          The world needs fewer business majors and more history majors. - Carl Sagan
                          The world needs fewer business majors and more history majors. - Carl Sagan

                          Comment


                          • #14
                            07.22.2021

                            We still have company, so an early session this morning.

                            Level 5 Deep Knee Bends: 1x150
                            Level 3 Leg Curls: 4x10
                            Level 3 Shoulder Press: 5x15
                            Level 5 Seated Rows: 4x15
                            Level 3 Inverted Curls: 4x10
                            Level 5 Pull Downs: 5x15

                            I did the pull downs after the curls. I performed it more as another biceps exercise than a latissimus exercise. Hands close together. Mike Mentzer used to write (and I hope my memory is still accurate) that the pull down was a very good biceps stimulator. I just do not do one set to failure.

                            Another observation, 150 reps of deep knee bends might not bad the most efficient route, but if someone would have told me last December I would be doing 150 reps of deep knee bends, albeit it would be on a slanted glide board, I would have laughed. This morning, and Tuesday, I forgot to add extra weight. I am too lazy to get up and add it.

                            It appears my kidney function took a dive according to Monday's lab. My new tub of creatine will have to sit. I am pretty sure the doc will demand that.

                            See you Saturday.
                            The world needs fewer business majors and more history majors. - Carl Sagan

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                            • #15
                              July 26, 2021

                              What a day. A month until school starts. I wandered into my classroom early this morning and a new teacher had all of her crap in my room, and what was left in my room, that belonged to me was piled in the middle of the floor. I emptied all of her stuff into her room. Tomorrow is my stuff's turn.

                              Then I napped. It was fantastic.

                              And the, about 5:30 I started my session.

                              As it went:

                              Level 5 Squats: 1x30
                              Level 5 Squats + 40 lbs.: 3x30
                              Level 5 One Leg Squat: 2x10
                              Level 4 Leg Curls: 3x10
                              Level 3 Inverted Lateral Raise: 4x10
                              Level 4 Pull Over: 5x10
                              Level 5 Seated Row: 4x15
                              Level 5 Inverted Curl: 3x10

                              I certainly feel worked I for-went the world famous decline sit ups. Wednesday. Adding the 40lbs. Obviously made a difference. A good one. A great pump even: delts, biceps, thighs, I still feel the little twitches.

                              See you Wednesday!
                              The world needs fewer business majors and more history majors. - Carl Sagan

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