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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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:
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.
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!
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.