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.

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.

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.

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.

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!

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.

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.

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.

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

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.

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

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.

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

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.

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!

07.28.2021

Not one of my better days of exercise in any venue. Sluggish, my back hurts. My work mate worked out with me. That was great, but I pretty much sucked.

I did the recumbent for a few minutes on level 15. It felt like I was trying to ride through mud. Then I did:

Level 5 Squats: 1x30
Level 5 Squats + 40 lbs: 1x50
Level 4 Shoulder Press: 3x15, 1x10
Level 4 Pull Overs: 4x10
Level 3 Inverted Lateral Raise: 4x10
Level 4 Pull Downs: 4x15
Level 5 Seated Row: 4x15

I had labs done last week. The found my one and only kidney is slowing down. Earlier today I went and watched RoadRunner. Great biopic, but I drank a tanker of Mt. Dew. My kidney sped up.

07.31.2021

I thought today was Friday. About 9:15 I realized it was not, it was Saturday. So put in a shorter effort, but I made an effort.

Level 5 Squats: 1x170
Level 5 Dips: 5x15
Level 5 Pull Downs: 5x15

Wednesday, after using the weight discs, I had lower back pain. Today I just went with the body weight doing the squats and did a lot of reps.

We have been out of town. Now we are back in town. Today was a “welcome back” workout. It felt good. One nice thing about living at 5000 ft, when I return home to 300 ft (above sea level), I do not get winded.

Well, here is today’s offering:

August 12, 2021

Cyclo Trainer Level 12: 5 mins

Level 5 Deep Knee Bends: 3x30

Level 4 Pull Ups: 4x10

Level 4 Dips: 4x15

Level 4 Pull overs: 3x10

As a side note I have been having “breakthrough pain”, where it usually occurs, on my lower right side. Then while traveling on Tuesday, the sciatica kicked in. That made the Ogden to the Gates of Yellowstone stretch seem much longer.

But, today is good, the post workout feel is good. See you Saturday!

August 14, 2021

Level 5 One Legged Squat: 5x10
Super Set Two Leg Squat: 5x10

Level 5 Shoulder Press: 3x10

Level 3 Pull Down: 4x15

Short, hopefully effective. See you Tuesday.

I am seeing what appears to be a reduction in my session time in regards to the increase in my blood pressure meds. I do believe that has not hit its “happy medium”. The med need to be readjusted. On to Tuesday.
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August 19, 2021

6:00 AM

Level 5 Squats: 1x100
Level 3 Inverted Lateral Raise: 3x10
Level 4 Pull Overs: 4x15
Level 4 Seated Row: 4x15
Level 4 Pull Downs: 4x15
Level 4 Inverted Curls: 4x12

I should have upped Seated Rows to Level 5, as well as pull downs. At 6:00 AM I was not paying much attention.