Spike99's Exercise Diary...

AngelicaHope said:
keep on chugging along^^ you seem soooo knowledgeable about your body. I think we all need to know more about ourselves.
Click to expand...

Thanks for your positive feedback and entry within my Daily Exercise Diary.

During my previous 43 years of life, I really didn't care about my body. Yes. It pained when it wanted to, it added fat when it wanted to and it got typical colds/flus when it wanted to. But as a normal statement, my body was "only a vehicle to carry my brains around". Sad to say but this is how I did view my body.

After being diagnosed with Diabetes (last Feb 2008), I realized there's more to life then carrying around one's "brains". Just like any vehicle that carries around priceless cargo, one must do proper maintenance tasks (like change its oil, align its steering, replace tires / brakes, etc. etc). Without "TLC" and mandatory maintenance "every day", one's body will eventually fall apart as well. Today, I now realize what "good health" means and what it takes to keep one's body (my own body) in "proper good health" condition. Perhaps a critical "lesson learned" a little too late for my Diabetec body. But going forward, I now realize the importance of "proper eating", "proper blood test numbers", "proper physical condition" and other mandatory health stablization tasks. As one gets over age 30s, especially over age 40s, putting one's body into better health lifestyle is no longer optional. It's now `mandatory`. Something I should have realized (and implemented) after age 25+.

As a lesson learned to others, do proper eating, proper exercise and focus on better health (for their body & brains) `every day`. With better lifestyle choices, their body's "extra" body fat will be reduced as well. Which is a great thing in the long run. The more proactive "health improvement" focus on their body going forward, the less "reactive" corrections they need to perform later on. A "lesson learned" I learned the hard way...

Again, thanks for your postive feedback. Much appreciated.

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Friday - Feb 27 2009.

Today was a special day. Took day off work (vacation day), took my wife out for romantic breakfast, visited local boat show, bought a Kayak and had romantic lunch. Just the both of us. Nice "NO Kids" treat day. Thus, NO exercises planned for this morning or early afternoon.

To view the Yellow Kayak we bought for our camp site, surf "Pungo 100" details within:



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Late afternoon & before dinner time - Cardio build / Calories burn:
- Completed Glider session - 505 calories burn.

After dinner / before bed time - cardio build / Calories burn:
- Completed skipping rope - 500 double jumps - under 12 minutes to complete.
- Completed SB (Stationary Bike) - 505 carolies burn - approx 52 minutes to complete.
- Completed TM for 35 minutes (3.5 for 5 minute + 4.5 mph for 10 minute intervals).

- Completed "new" large ball exercises. (see DVD video from below note)
- Completed situps and push ups (using large ball).

Note: Earleir today, my wife & I also bought a new large "soft ball" with included exercise DVD video examples. For more detials, surf:

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Saturday - Feb 28 2009.

Morning, noon & before dinner time - Cardio build / Calories burn:
- Completed Glider session - 505 calories burn (1st daily session) - after breakfast.
- Completed Stationary Bike - 505 carolies burn - Approx 52 minutes to complete - after lunch time.
- Completed 15 minutes of shadow boxing - with 4 lbs weights in each hand - before dinner time.

After dinner / before bed time - cardio build / Calories burn:
- Completed Glider session - 505 calories burn (2nd daily session).
- Completed 100 Calf Raises with 10 lbs weights in each hand - before lunch.
- Completed 10 lbs "free hand" weights - many different arm push/pull tasks - before lunch.

Yes. Typical Saturday Exercise list for my Diabetec body.

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Today's Blood Glucose Test numbers - for Monday afternoon doctor's visit:
- 9:00 AM (wakeup) - 5.1 mmol - which is good 'normal body' number.
- 9:10 AM - before breakfast - 5.0 (going down - as expected)
- 11:25 AM - 2 hour mark after breakfast - 5.0
- 12:00 PM - before lunch - 5.1
- 2:30 PM - 2 hours after lunch - 5.0
- 5:15 PM - before dinner - 5.6
- 7:30 PM - 3.5 hours after dinner - 6.4 (*)
- 12:45 AM - before bed - 5.3

* The high BG 6.4 number was possibly caused from "too much" Stationary Bike time after dinner. If my body does 500 calories burn (50 minutes), my liver does an "extra fuel dump" task. Thus, my body's BG number dramatically increases. Going forward for my Stationary Bike, will only do max 400 calories burn (per session). Thus, hopefully stopping my "D" body from doing a liver dump.

Wakeup body weight of 181.4 lbs (as expected).
Before bed body weight of 183.2 lbs.

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Sunday - March 1 2009.

* Wakeup body weight of 183.2 lbs.

Early 1/2 day exercises tasks:
- Completed Glider session (1st session) - 505 calories burn (1st daily session) - after breakfast.
- Completed 500 "double jumps" skipping rope - under 12 minutes.
- Completed short 30 minutes basket ball game with oldest son.
- Completed 100 Calf Raises with 10 lbs weights in each hand.
- Completed 10 lbs "free hand" weights - many different arm push/pull tasks.
- Completed Stationary Bike (1st session) - 400 carolies burn - Approx 40 minutes to complete.
- Completed TM for 37 minutes (3.5 for 5 minute + 4.5 mph for 5 minute intervals).

Later 1/2 day exercises tasks:
- Completed Glider session (2nd session) - 505 calories burn (2nd daily session) - after dinner time.
- Completed Stationary Bike (2nd session) - 404 carolies burn - Approx 35 minutes to complete.
- Completed jog 3 x around small village block (with no hand weights) - approx 1 mile.

* Bed Time body weight of 183.0 lbs.

Yes. Typical Sunday Exercise Tasks - for my body.

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Pushed into next day:
- Plan 20 minutes of "Toe Bo - Basic" - which is solo boxing tasks.
- Plan large ball exercises - for body core muscles.
- Plan situps and push ups (using large ball).
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Monday - March 2 2009.

Early 1/2 day exercises tasks:
- Completed Glider session (1st session) - 505 calories burn - after breakfast.
- Completed Stationary Bike (1st session) - 400 carolies burn - Approx 40 minutes to complete.

Later 1/2 day exercises tasks:
- Completed Glider session (2nd session) - 505 calories burn.
- Completed jog 3 times around village block (with 3 lbs hand weights).

Yes. Typical Monday Exercise Tasks - for my body.

Good news. Surf: http://weight-loss.fitness.com/off-topic/28780-my-dr-visit-see-you-june-july.html#post575741

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In evening, I fell asleep on the sofa. Thus, remaining items got pushed out another day:
- Plan TM for 37 minutes (3.5 for 5 minute + 4.5 mph for 5 minute intervals).
- Plan 20 minutes of "Toe Bo - Basic" - which is solo boxing tasks.
- Plan large ball exercises - for body core muscles.
- Plan situps and push ups (using large ball).

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Tuesday - March 3 2009.

Been "pinned down" at work all day long. Even had to work through my lunch hour (so sad). Thus, only remaining time for daily exercises is after dinner time. Man, I hate it when work duties get in my way of keeping my "sensetive" T2 diabetec body in healthy condition. So sad....

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Later 1/2 day exercises tasks (if time permitting):
- Completed Glider session (2nd session) - 505 calories burn - after dinner time.
- Completed 100 Calf Raises with 10 lbs weights in each hand.
- Completed Stationary Bike - 404 carolies burn - Approx 35 minutes to complete.
- Plan TM for 37 minutes (3.5 for 5 minute + 4.5 mph for 5 minute intervals).

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Wednesday - March 4 2009.

Today has been another "crazy day at the office". Just nuts!!!! Another day where I had to work through my lunch hour (so sad). Thus, only remaining time for daily exercises is after dinner time. Man, I hate it when `work duties` come first. So sad....

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Later 1/2 day exercises tasks (if time permitting):
- Completed Glider session (1st session) - 707 calories burn - Approx 45 minutes - while watch TV.
- Completed Stationary Bike - 505 carolies burn - Approx 45 minutes - while watching TV.
- Completed TM for 37 + 3 minutes (3.5 @ 5 minutes + 4.5 mph @ 5 minutes) - while watching TV.
- Completed large ball exercises - for body core muscles.
- Completed situps and push ups (using large ball).
- Completed Glider session (2nd session) - 500 calories burn - Approx 35 minutes - while watch TV.

Note: Weather too cold and roads too icy for outside nightly jog.

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Thursday - March 5 2009.

Today has been another "non standard" day. For today and tomorrow, I'm on course. Thus, my standard daily exercises cannot be performed.

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At lunch time (while on course), walked up 6 x 12 "double" flights of stairs. While walking up stairs, also held both arms above my head - pointing fingers to the sky. Thus, working my legs, back posture and arm muscles at the same time. Walked up 12 stairs, took elevator down to "G" floor, then repeated up/down "doing the stairs" for 35 consecutive minutes. While in elevator (being alone), I also did 100 Raise Calves exercises. Thus, stengthening my ankle musles as well.

Later 1/2 day exercises tasks (at home):
- Completed Glider session (1st daily session) - 505 calories burn - Approx 45 minutes.
- Completed Stationary Bike - 505 carolies burn - Approx 55 minutes - while watching TV.

Early to bed - for early wake up - for course on Friday as well...

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Friday - March 6 2009.

Today has been another "non standard" day. Was on course from 8-6 . Thus, my standard daily exercises cannot be performed.

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At lunch time (while on course), I walked around city blocks for 40 minutes. Very fast "speed walk" - as if late for a critical appointment.

Later 1/2 day exercises tasks (at home):
- Completed Glider session (1st daily session) - 505 calories burn - Approx 45 minutes.
- Plan Stationary Bike - 505 carolies burn - Approx 55 minutes - while watching TV.

Hope to start my usual daily exercise routine tomorrow.

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Saturday - March 7 2009.

Before dinner exercises:
- Completed Glider session (1st session) - 505 calories burn - after breakfast.
- Completed Stationary Bike (1st session) - 400 carolies burn - Approx 40 minutes to complete.
- Completed 2 mile jog - which is 1/2 my usual 4 mile distance.
- Completed Glider session (2nd session) - 505 calories burn.
- Completed skipping rope - 500 double jumps - under 12 minutes to complete.
- Completed Basket Ball (to 21 points) game with oldest son - 30 minutes to complete.

Note: Need to perform Office Work in evening. Mandatory reports due Monday AM.


After Dinner exercises:
- Completed Stationary Bike (2nd session) - 330 carolies burn - Approx 30 minutes to complete.

Early to bed / early to rise. 1 hour time change tonight.

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Sunday - March 8 2009.

Before dinner exercises:
- Completed Glider session (1st session) - 505 calories burn - after breakfast.
- Completed Stationary Bike (1st session) - 400 carolies burn - Approx 40 minutes to complete.
- Completed 600 "double jumps" skipping rope - under 14 minutes.
- Completed Glider session (2nd session) - 505 calories burn.

Note: Need to perform Office Work in evening. Mandatory reports due Monday AM.

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Monday - March 9 2009 (not a good day today).

Got a "head / sinus" cold settling in. Currently, very weak and tired feeling. And, a headache as well.

After dinner - if remaining energy lasts:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.
- Completed Stationary Bike (legs only) - 404 carolies burn - Approx 45 minutes to complete.

Not feeling well at all. Thus, directly to bed.

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Tuesday - March 10 2009 (not a good day today).

STILL. I got a "head / sinus" cold trying to lock-in. Currently, my body has a very weak and over tired feeling. And, a headache as well. Definately, not a good day for me.

After dinner - if remaining energy lasts:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.
- Plan Stationary Bike (legs only) - 404 carolies burn - Approx 45 minutes to complete.

Not feeling well at all. Thus, due to minor office work and into bed. My body isn't up for some intense exercise sessions.

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Wednesday - March 11 2009 (not a good day today).

STILL. I got a "head / sinus" cold trying to lock-in. Currently, my body has a very weak and over tired feeling. And, a headache as well. Definately, not a good day for me.

After dinner - if remaining energy lasts:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.

Not feeling well at all. Thus, due to minor office work and into bed. My body isn't up for some intense exercise sessions.

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Thursday - March 12 2009 (not a good day today).

STILL. I got a "head / sinus" cold trying to lock-in. Currently, my body has a very weak and over tired feeling. And, a headache as well. Definately, not a good day for me.

After dinner - if remaining energy lasts:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.

Not feeling well at all. Thus, due to minor office work and into bed. My body isn't up for some intense exercise sessions.

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Friday - March 13 2009 (not a good day today).

STILL. I got a "head / sinus" cold trying to lock-in. But... Am feeling better.

After dinner - if remaining energy lasts:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.
- Completed Stationary Bike - 404 carolies burn - Approx 45 minutes to complete.

Hope to feel much better tomorrow... Thus, have energy for more exercise time....

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Saturday - March 14 2009.

STILL. My body isn't back up to 100% But... Am feeling better then a few days ago.

For today:
- Completed Glider session (1st session) - 505 calories burn - Approx 40 minutes to complete.
- Took approx 3 hours and cleaned out my attached garage. Packed snow sleds in back yard shed and brought our peddle bikes from our shed to our attached garage. Lots of walking back / forth and lots of body bending.
- My wife bought me another 18 Speed 26" peddle bike today. She also got me a large padded seat with it. Adjusted its seat height, handle bars height, mounted the wider (softer) seat and did back / forth to the hardware store. Nice little 30 minute peddle bike ride. Felt great to be exercising again. But, I could feel it draining my body.

Tonight, completed Glider session (2nd session) - 505 calories burn - Approx 40 minutes to complete.

Hopefully, my body will be back to 100% energy levels again. Getting tired of the over drained / "yuck! feeling" for the previous 5 days....

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Sunday - March 15 2009.

My body is feeling much better day. Thus, good time to increase daily exercise sessions.

For today:
- Completed Glider session (1st session) - 505 calories burn.
- Completed short 4 mile peddle bike ride - using my new thick tires with suspension peddle bike.
- Completed TM for 37 minutes (5 min @ 3.5 mph + 5 min @ 4.2 mph intervals).
- Completed 500 "double jumps" skipping rope - under 12 minutes.
- Completed 4 mile jog (with thick sweater and winter coat on).
- Completed Stationary Bike (1st session) - 400 carolies burn.
- Completed Glider session (2nd session) - 505 calories burn.

So far, so good. Energy level is holding up...

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Thursday March 19 - while on VACaction.

- Completed short 4 mile peddle bike ride - after breakfast.
- Completed 1 hour of "mall walking / power shopping" - after lunch.
- Compelted 4 mile jog - after dinner.

Plan to perform simular exercise tasks tomorrow (while also on VAC).

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Friday March 20 - while on VACaction.

- Completed short 4 mile peddle bike ride - after breakfast.
- Completed 1.5 hours of swimming - public pool.
- Planned to perform short 4 mile jog (after dinner) but ran out of daylight hours.

Plan to perform simular exercise tasks tomorrow (while also on VAC).

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