Spike99's Exercise Diary...

S

spike99

New member
OK. I'll try this Daily Diary detailed logging task as well. One of those "so it be written - so it be done" things in life.

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Sunday Feb 15-2009 - Cardio exercise day.

During normal day time:
- Gazelle Glider - 500 calories burn - just before lunch time.
- TM at 6% incline with 5 minute blocks of 3.5 mph & 4.5 mph speed walks - after lunch.
- Jog 5 x around city block while carrying 3 lb hand weights - just before dinner time.
- Skipping rope at 500 "double jumps" (10 minutes time) in attached garage - after dinner.
- Gazelle Glider (600 calories burn) during mid evening - while watching movie with family.

Before bed time (my longest available exercise time):
- Completed Dual Action Stationary Bike - 500 calories burn.
- Completed TM at 6% incline with 5 minute blocks of 3.5 mph & 4.5 mph speed walks
- Completed sit-ups (35) and push-ups (15) as well.

Note: If wondering, above is typical exercise day for my T2 diabetic body. 3+ hours of exercise each day to keep off the "D" meds. Especially insulin needles. I hate needles.


To prepare for future "core body" exercises, I got my new (new to me) exercise ball out and gave it a try. re: After landing on my head a few times, I realized that its much harder then it looks. I definatately need to improve my balance - before adding hand weights with this exercise task. Landing on my head hurts too much. LOL!!!!

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Seems like you are working really hard Spike66, goodluck with losing the weight!
 
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Monday Sunday Feb 15-2009 - muscle exercise day, I plan:

Usual "minimum" cardio. re:
- Completed Glider for 500 calories burn - after lunch.

Got pulled into emergency assigment at work. GGGRRRRR....

Had to perform a "double shift" back to back. All planned exercises on hold.

Thus, NO more exercises were performed rest of this day....

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Tuesday Feb 17 - slow start in morning (due to working `double work shift` yesterday).

At home - basement gym:
- Completed Glider (500 calories burn) after lunch.
- Completed Skipping rope - double jump for 500 counts (12 fast minutes).
- Completed TM at 6% incline with 3.5 / 4.5 mph "speed walk" on 5 minutes block rotations for 35 mins.
- Compelted "stretch" bands.
- Do some large "soft ball" exercises on back and stomach - to also improve "core body" balance.

Note: On course tomorrow. Thus, early to bed (for early rise next day).

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Wednesday Feb 18 2009.

While at course:
- Jogged up 12 flights of stairs 2 times - am break.
- Jogged up 12 flights of stairs 3 times - short lunch time.
- Jogged up 12 flights of stairs 1 time - pm break.

At home (after course) - basement gym:
- Completed Glider (600 calories burn) - after Dinner.
- Completed TM at 6% incline with 3.5 / 4.5 mph "speed walk" on 5 minutes block rotations for 45 mins.
- Completed Stationary bike - 500 carolies burn.
- Completed large "soft ball" exercises on my back and stomach with and without 10 lbs hand weights.

BG test 2 hours after dinner was 5.2 mmol (93.7 mg/dL) - which is within normal body range. YAHOO!!!!

Note: On course tomorrow. Thus, early to bed (for early rise tomorrow morning).

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Note: Will push below "muscle build" tasks to Feb 19 evening.

- Plan to perform new ball exercises (for the first time). See video examples at:

- Plan to peform sit ups (30-40) and push ups (15-20) as well.

- Stretch bands.


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Thursday - Feb 19 2009.

While at course:
- Jogged up 12 flights of stairs 2 times - before course started.
- Jogged up 12 flights of stairs 2 times - am break time.
- Compressed lunch and PM break (to leave early). Thus, no spare time for exercises.

At home (after course) - basement gym:
- Completed Glider (500 calories burn) - after Dinner.
- Completed TM at 6% incline with 3.5 / 4.5 mph "speed walk" on 5 minutes block rotations for 45 mins.
- Completed stationary bike - 500 carolies burn.
- Completed large "soft ball" exercises on my back and stomach with and without 10 lbs hand weights.

Note: Feeling "water bloated" today from too much sitting and lack of exercises - while on 8 hour course. Thus, focus on cardio and reducing inner water content - instead of previously planned muslce build. During evening time, "gotta squeeze the juice out" - as some might say...

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Friday - Feb 20 2009.

Wife was ill today and I had work and do "full time" parent duties as well. Thus, very little remaining time for daily exercise.

Was able to:
- Completed Glider - 500 calories burn.
- Completed Stationary bike - 400 carolies burn.
- Completed 500 "double jumps" skipping rope in attached garage (while kids were in bed).

Note: Kicked out of my basement - for kids to have sleep over event. Thus, TM and stepper box a different night.

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Note: Will push below "muscle build" tasks to Feb 21 - the weekend.

- Plan to perform new ball exercises (for the first time). See video examples at:

- Plan to peform sit ups (30-40) and push ups (15-20) as well.

- Stretch bands.

- Stepper box with 10 lbs hand weights - 100L then 100R leading.

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Saturday - Feb 21 2009.

Cardio build:
- Completed 2.5 + .5 mile jog in early afternoon (at son's hockey game).
- Completed 100 Calf Raises. re:
- Completed Glider session - 600 calories burn (approx 45 minutes) - after dinner.
- Completed skipping rope - 600 double jumps - early evening.
- Completed TM for 47 minutes (3.5 + 4.5 mph at 5 min intervals) - middle evening.
- Completed Stationary Bike - 500 carolies burn - late evening.
- Completed ball exercises. See video examples at:
- Completed situps and push ups (on ball).

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Pushed out next day:

- Plan to jog 3 times around smaller village block - with 3 lbs hand weights.

- Plan to peform sit ups (30-40) and push ups (15-20) as well.

- Usual daily "cardio burn" exercises. re: Glider, TM, SB, jog around block, etc. etc. tasks.


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Damn Spike! Looks like you're kicking ass and taking names! After reading through your journal I'm ashamed of my 35 minutes on the exercise bike today. lol!

Keep it up!
 
Schwa said:
Damn Spike! Looks like you're kicking ass and taking names! After reading through your journal I'm ashamed of my 35 minutes on the exercise bike today. lol! Keep it up!
Click to expand...

Thanks Schwa. For me, I removed my previous large lazy boy chair and positoned my Glider, TM, stepper box and stationary peddle bike infront of my large screen TV instead. I also got a set of cordless headphones. When I want to watch TV, I simply put on the wireless headphones, hop on a machine and "burn a few calories away". In a few moments, I plan to perform 500 calories burn (approx 40 minutes) on my Glider. For my diabetec body (on no "D" meds), I must exercise 30-45 minutes after each meal. And I must exercise 1.5+ hours before bed time. If I don't exercise during these time periods, my Blood Glucose numbers (from being a T2 Diabetec) go vertical upwards. The longer I can "force" my body to stay off the "D" meds (especially needle injections) via Lower Carb diet & increase in daily exercise, the better. For my body, exercising 3+ hours each day is my normal routine. Just like others brushing their teeth or having a daily shower. "One must do what one must do" to keep the body healthier. Thanks for your positive support.

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how long did it take you to build up the endurance to handle 3 hours of exercise a day?!
its very inspirational^^ i wish i could handle that much work =P
hopefully some day!
 
AngelicaHope said:
how long did it take you to build up the endurance to handle 3 hours of exercise a day?!
its very inspirational^^ i wish i could handle that much work =P
hopefully some day!
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If wondering.... It took me 12 full months (1 full year) of daily exercises to reach my current endurance level. For example:
- Initial 15 minutes on my TM - at 6% incline at 2.8 mph. And that was it.
- Today, 45 minutes of 6% incline at 3.5 / 4.5 mph "blasting" every 5 minutes.
- Initial jog 3/4 distance around my short village block. And that was it.
- Today, my body does 16 blocks out and 16 blocks back. Which is 4 miles.
- Initial 100 calories burn on my dual action stationary bike. And that was it.
- Today, 500 calories burn with 1 minute blasting in 5 minute time blocks.
- Initial 50 skips on my skipping rope. And that was it.
- Today, 500-600 "double jumps". And, often do 150-175 consecutive jumps without fumbling.
- Initial jog up 1 flight of stairs. And that was it. My lungs had dramatical Shortness of Breath.
- Today, I jog up 15 flights of stairs, walk down 15 flights and repeat for up to 30 consecutive minutes.

At my initial exercise levels, my body was either too sore, too much SOB (Shortness of Breath) or my body felt too weak. Initially, that's all my body could do - with additional 60 "extra" lbs on its stomach area as well.

Every other week, I added more and more. Sometimes, no additional time or distance could be added. My body simply wasn't ready for an increase. And 1 month later, my distance or time was surprisingly doubled (without huge effort). For example, adding 2 stairs instead of 1 stair level every other week. Yet 2 weeks ago, I could NOT even add 1 more set of stairs.

Due to recent bad weather in my woods, I had to stop my "every other night" 4 mile jogs. Today, I jogged 2.5 miles (one session) and that was it. I then jogged .5 miles approx 1 hour later. This Monday night (weather permitting), I'm hoping my body will be back to its usual 4 "consecutive" mile jogging session. YES. It takes time to "raise the bar" (sort of speaking) each time. Especially if one's body hasn't done that level of exercise for a while. If you can, add another 2 minutes, 1/2 city block or 25 calories burn "more" every other week as well. If your body is ready to increase, it will let you. If your body isn't ready, do NOT push your body too hard. Simply wait another 2 weeks and try raising your body's exercise level again. Always try to do more - to reach a higher fitness / health level. Works for my middle age body. Hope this "add a little bit more every other week" ideas work on your body as well...

Hope this helps...

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Sunday - Feb 22 2009.

Cardio build / Calories burn:
- Completed skipping rope - 600 double jumps - before lunch
- Completed Glider session - 505 calories burn (approx 40 minutes) - after lunch.
- Completed 30 minutes of snow shoveling off driveway - before son's hockey game.
- Completed 5 x around smaller village block while carrying 3 lbs hand weights. re: 35 minutes of jogging.
- Completed 100 Calf Raises while I watched my son's hockey game. re:

After dinner / before bed time - cardio burn:
- Completed Glider session - 606 calories burn (approx 45 minutes). Yes, 2 x Glider sessions today.
- Completed SB (Stationary Bike) - 500 carolies burn - Approx 1 hour to complete.
- Completed large ball exercises. See video examples at:
- Completed situps and push ups (using large ball).
- Completed 10 lbs hand weights during "on floor" exercises as well.

Note: This night, I "dramatically" increased my "muscle build" exercises. Added hand weights with "on floor" exercises and also used with large ball exercises. Did these extra muscle build tasks while watching large screen TV in basement Rec room.

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Pushed out next day (or when weather permitting):

- Plan 4 mile jog - hoping this Monday night (if roads are clear).

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Monday - Feb 23 2009.

Morning & noon time - Cardio build / Calories burn:
- Completed Glider session - 505 calories burn (1st daily session) - after breakfast.
- Completed TM for 35 minutes (3.5 + 4.5 mph at 5 min intervals with 10 minutes at 4.5 mph).
- Completed skipping rope - 500 double jumps - during PM break.

After dinner / before bed time - cardio burn:
- Completed Glider session - 606 calories burn (2nd daily session).
- Completed TM for 35 minutes (3.5 mph at 5 min with 10 minutes at 4.5 mph intervals).
- Completed SB (Stationary Bike) - 505 carolies burn - Approx 55 minutes to complete.

Yes. Normal Monday exercise routines for my body.

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Pushed into next day (which is muscle build day):
- Plan large ball exercises. See video examples at:
- Plan situps and push ups (using large ball).
- Plan 100 Calf Raises in my basement office. re:

- Plan 4 mile jog tonight (weather permitting) - Too cold to jog Monday night.

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Tuesday - Feb 24 2009.


This morning and afternoon was a total "write off". Had too many personal appointments to complete first. Thus, my usual 1/2 day "planned" exercises had to be pushed outwards.


After dinner / before bed time - cardio burn:
- Completed Glider session - 500 calories burn - approx 35-40 minutes to complete.
- Completed SB (Stationary Bike) - 505 carolies burn - approx 55 minutes to complete.
- Plan TM for 35 minutes (3.5 mph at 5 min with 10 minutes at 4.5 mph intervals).

Other exercise tasks (if time permitting):
- Plan large ball exercises. See video examples at:
- Plan situps and push ups (using large ball).
- Plan 100 Calf Raises in my basement office. re:

Too cold outside - for evening 4 mile jog. Pushed out another day.

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whoooh! you are like a machine =]
im up to about 100 minutes of powerwalking a day...
which is about 8 miles. i started at 4 a month ago.

you are doing great^^
 
AngelicaHope said:
whoooh! you are like a machine =] im up to about 100 minutes of powerwalking a day... which is about 8 miles. i started at 4 a month ago. you are doing great^^
Click to expand...


Thanks for your positive support AngelicaHope. Much appreciated.

Yes. I am currently pushing my body "as hard as a machine". I started dropping my extra body weight 1 year (12 months) ago. During that time, my body hit 4 major plateaus. Points in time where it stopped dropping its extra body weight. Mostly because my body got "too comfortable" with its daily amount of exercise. Thus, I had to "raise the bar" (sort of speaking) many times since day 1. Thus, why today my usual 3 hours of exercise is a normal day - for my body. Yet for a body that isn't used to exercise, 1 hour consecutive walk is above their body's comfort zone. Each body is different and does need time to "climb" to higher exercise levels.

As seen by my Weight Loss Ticker, my body is only a few lbs away from my goal. My goal to have BMI "normal weight range" - for my T2 Diabetec body. If wondering, BMI "normal range" is where my doctor needs my body as well. A weight range in which my body fat ratio is "most optiminal" - for my weaker pancreas to support (sort of speaking).

What's after reaching my BMI normal range goal? I'll probably focus on less cardio / calories burn exercises and more focus on Mucle Build exercises. Would like to "add more" muscles on my arms, legs and shoulders. For a diabetec person, more muscle ratio means greater tools to better manage their body's daily Blood Glucose numbers. More muscles (even at body rest) means more background blood sugars are being burned out of their body. Thus, I'll probably add 10 - 15 lbs of "more" muscle this spring / summer. Which is also great for summer time canoe / kayak adventures, 7+ mile summer time jogs, 15+ mile pedde bike rides, 10 mile roller blading runs, fresh water lake swimming and cliff jumping. The many summer sports I like doing with my kids and wife - at our summer seasonal camp site.

Again, thanks for your postive feedback. Much appreciated.

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Wednesday - Feb 25 2009.

Morning & noon time - Cardio build / Calories burn:
- Completed Glider session - 505 calories burn (1st daily session) - after breakfast.
- Completed skipping rope - 500 double jumps - after breakfast.
- Completed Glider session - 505 calories burn (2nd daily session).

After dinner / before bed time - cardio burn:
- Completed SB (Stationary Bike) - 505 carolies burn - Approx 55 minutes to complete.
- Completed 100 Calf Raises . re:

Not feeling well - Pushed other "planned" exercises out the next day. re:
- Plan TM for 35 minutes (3.5 + 4.5 mph at 5 min intervals with 10 minutes at 4.5 mph).
- Plan large ball exercises. See video examples at:
- Plan situps and push ups (using large ball).

* Plan 4 mile jog tonight (weather permitting) -> too much ice on the roads / pushed out.
* If not, 5 times around small block with 3lb hand weights. -> too much ice on the roads / pushed out.

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Thursday - Feb 26 2009.

Morning & noon & before dinner time - Cardio build / Calories burn:
- Completed Glider session - 505 calories burn (1st daily session) - after breakfast.
- Completed skipping rope - 500 double jumps - under 12 minutes to complete.
- Completed 7 times around small village block (no added hand weights)
- Completed Glider session - 505 calories burn (2nd daily session).
- Completed 100 Calf Raises with 10 lbs weights in each hand. re:
- Completed 10 lbs "free hand" weights - many different arm push/pull tasks.

After dinner / before bed time - cardio build / Calories burn:
- Completed SB (Stationary Bike) - 505 carolies burn - Approx 52 minutes to complete.
- Completed large ball exercises. See video examples at:
- Completed situps and push ups (using large ball).
- Completed 15 minutes of shadow boxing - with 4 lbs weights in each hand.

Yes. Normal Thursday exercise list (for my T2 Diabetec body).

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keep on chugging along^^
you seem soooo knowledgeable about your body.
i think we all need to know more about ourselves.
 
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