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Regular moderate exercise log

Yesterday I did standard 10k steps plus 30 mins swimming lengths

Today 10mins exercise bike till I was breathless this morning. Thats about it as I’ve been driving a lot of the day. Just checked step counter - 3,000
Must do better!
 
Thought I would document my accidental result. Accidental as I normally walk after dinner. Had a medium day in general for exercise:

In a fasted state:
  • 100 knee raises to warm up (25 x 4)
  • 7 minute HiiT weights circuit
  • 18 kg bicep curls - 1 set of 6 (slow good form)
  • 18 kg shoulder press 10 x
  • 100 kg sumo dead lift - 1 set of 6 slow
  • 105 kg bench press - 1 set 6
  • 40 kg 6 x butterfly's
  • 60 kg 10 x leg curls
  • 40 kg 10 x Lat pull downs
  • 40 kg 15 x shrugs
  • 40 kg 10 x barbell shoulder landmines
  • Easy walk 11.32 for 46 mins (446 calories on Fitbit)

OMAD at 16:00 (24 hour fast):
Whole baked Seabream with a sliver of smoked salmon (try it)
500 grams of mixed nuts, third of a tin of coconut milk with cocoa powder
2 home made brownies and 2 "Diabetic Kitchen" Gourment Chocolate Brownies (had to compare)

Blood sugars were 5.8 @ 20:04 (missed my usual walk as wife worked late). Blood sugars were 5.2 @ 21:56 (nice to know body mechanisms drop this down without intervention). Decided to do the following finisher:
  • 100 knee raises to warm up (50 x 2)
  • 7 minute HiiT weights circuit
  • 18 kg bicep curls - 1 set of 6 (slow good form)
  • 18 kg shoulder press 10 x
  • 100 kg sumo dead lift - 1 set of 6 slow
  • 105 kg bench press - 1 set 6
  • 40 kg 6 x butterfly's
  • 60 kg 10 x leg curls
  • 40 kg 10 x Lat pull downs
  • 40 kg 15 x shrugs
  • 40 kg 10 x barbell shoulder landmines
  • 60 kg 20 x 2 sets leg curls
This finisher dropped blood sugars by 1.3 mmol in under an hour, which I am delighted with. It seems I can do around a total of an hour of exercise split in 2 sessions to get into the 3's (tested again at 00.16 and blood sugars are 4.6, so be interesting to see after a non-optimal sleep (which I will get to in 15 mins after another herbal drink):

  • upload_2018-8-2_0-5-34.png
 
Morning all. Didn’t get to post last night.

After a highly inactive 11 hour day working at home during which I’d accumulated the grand total of 510 steps, I headed out for a stress busting walk up a very long and steep hill to a park. That combined with park walking (slower and combined with photo taking) and a scenic walk home along the river took me to 13,077 steps of which 9,111 were aerobic.
 
kev-w said:
4 plates a side on an Olympic bar bench press, like how do you lift that? :p :p :) Them's real weights @johnpol, my own goal is 100kg, I've lifted it in the past but weighing a stone more and 20 years younger.

Swimming for me, should have been with child but she took a friend and ignored me for 26 minutes before wanting to interrupt me :) and I managed 1100m breaststroke in that time, I'm finding I've a more steady post swim blood glucose now I'm using Tresiba as my basal which is a relief....
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I have done it in the past when I was at my peak so to speak. You will get your 100kg if you start low say 50kg 5x5 then every week add 5kg for six weeks finishing with 80kg 5x2, then drop back to 60kg 5x4 and again add 5kg a week for another six weeks which will get you too 90kg 5x2, then following week try your 100kg for 2 this should work for you if the weights feel light start a bit heavier and work up.


Take care
 
DJC3 said:
Japes would you mind elaborating a bit? Were your blood sugars stable for a while and then started climbing for no obvious reason?
I’m only asking as Ive read similar things which worry me a little and I almost wonder if we’re fighting an impossible battle sometimes.
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I was pretty stable from initial diagnosis of Type 2 when I got my bloods down from an hba1c of 144 to 57 in three months in late 2015. (Also morbidly obese, so Type 2 was most likely despite clear indicators it probably wasn't, even then - they were ignored.)

They began to creep up which I blamed on Christmas and being out of routine (!) and began walking in the New Year as strict eating was doing no good. This helped keep me pretty steady, stable and was what we all attributed continued weight loss to along with LCHF eating.

Come late 2017 absolutely nothing was working, hbA1c was now into 60s and over the radar for attention, cue the "You're not doing enough with diet and exercise," from doctor, explosion of outrage from me ("What part of halving my body weight and walking 8 - 10 miles every day is not doing enough?"), which then went to "You've got to expect this to progress." and the next review saw me refusing outright to see this doctor again, my nice DSN had moved practice and I was reluctantly persuaded to see a new GP. Which was the best thing as he took things much more seriously, looked at the history, referred me to the clinic, who diagnosed LADA, put me on insulin fast and there we are today.

Consultant and I agreed I'd probably saved myself from an emergency DKA hospitalisation purely because I'd kept accurate records, knew myself well (I was on the verge of suggesting ketone testing at the next GP appointment or walking into A&E), had eaten sensibly for my blood sugars and that the exercise had helped overall more than anything.

Also, we agreed if I had been a classic Type 2, rather than the LADA I really was, I'd been going about helping myself in the very best ways and my walking being one of the best of all. (Doctors all happy about my LCHF. Dieticians and nurses were hysterical, but couldn't argue I was basically healthy on it, about from this extreme hyperglycemia and starvation levels of ketones, and had no answer when I pointed out my meter didn't cope if I did eat carbs so why eat them if the point was to keep my blood sugars down?)

Today, the walking helps keep blood levels at safe levels. I have no qualms about eating more carbs than I have been, but nowhere near what I used to pre-initial diagnosis. as long as I'm going to walk them off, and I stick to non-wheat grain carbs, preferably gluten-free. A smidgeon of weight has gone back on, which is why I'm doing longer walks again this summer and two or three pounds have already shifted
 
Japes said:
I was pretty stable from initial diagnosis of Type 2 when I got my bloods down from an hba1c of 144 to 57 in three months in late 2015. (Also morbidly obese, so Type 2 was most likely despite clear indicators it probably wasn't, even then - they were ignored.)

They began to creep up which I blamed on Christmas and being out of routine (!) and began walking in the New Year as strict eating was doing no good. This helped keep me pretty steady, stable and was what we all attributed continued weight loss to along with LCHF eating.

Come late 2017 absolutely nothing was working, hbA1c was now into 60s and over the radar for attention, cue the "You're not doing enough with diet and exercise," from doctor, explosion of outrage from me ("What part of halving my body weight and walking 8 - 10 miles every day is not doing enough?"), which then went to "You've got to expect this to progress." and the next review saw me refusing outright to see this doctor again, my nice DSN had moved practice and I was reluctantly persuaded to see a new GP. Which was the best thing as he took things much more seriously, looked at the history, referred me to the clinic, who diagnosed LADA, put me on insulin fast and there we are today.

Consultant and I agreed I'd probably saved myself from an emergency DKA hospitalisation purely because I'd kept accurate records, knew myself well (I was on the verge of suggesting ketone testing at the next GP appointment or walking into A&E), had eaten sensibly for my blood sugars and that the exercise had helped overall more than anything.

Also, we agreed if I had been a classic Type 2, rather than the LADA I really was, I'd been going about helping myself in the very best ways and my walking being one of the best of all. (Doctors all happy about my LCHF. Dieticians and nurses were hysterical, but couldn't argue I was basically healthy on it, about from this extreme hyperglycemia and starvation levels of ketones, and had no answer when I pointed out my meter didn't cope if I did eat carbs so why eat them if the point was to keep my blood sugars down?)

Today, the walking helps keep blood levels at safe levels. I have no qualms about eating more carbs than I have been, but nowhere near what I used to pre-initial diagnosis. as long as I'm going to walk them off, and I stick to non-wheat grain carbs, preferably gluten-free. A smidgeon of weight has gone back on, which is why I'm doing longer walks again this summer and two or three pounds have already shifted
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That’s an eye opening story @Japes. I’m really impressed. Thank goodness you were so on the ball and found that knowledgeable Dr.
It worries me that there seem to be so few well informed medical professionals re diabetes.
 
15 minuets walk with doggy as after two hours breakfast blood was 7.8 high for me so thought a small walk would help. Took it again after very small walk and was 6.9 so exercise must work and besides it was freezing hence the VERY small walk.:angelic:
 
DJC3 said:
That’s an eye opening story @Japes. I’m really impressed. Thank goodness you were so on the ball and found that knowledgeable Dr.
It worries me that there seem to be so few well informed medical professionals re diabetes.
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Which is why I stay with them when I find them... and a consultant who seeks advice from me about walking boots as well. It's all good.
 
Just been messing with my spreadsheet - with any luck, tomorrow will see me caught up on on the Continous Walking, Brisk Pace target. This bodes well for the rest of the year as I have traditionally (well, both years I've been keeping records) totally overachieved in August and finished the year's targets ahead of schedule as a result. Which, considering the numerous minor setbacks I've had this year is pleasing. (Do we call adjusting to walking whilst on insulin a minor setback? I think so.)

Total Steps target is well ahead. I didn't really think how much extra I do during term time as I'd only had six weeks in what was then the "new" pattern of work. Having done a full year with this area this year, I've realised I do nearer to 10,000 steps a day at work, rather than the 6,000 or so I used to do with the more academic group I was with the previous year.
 
Hot and humid here today with me not feeling at my best. Will reach the 10K by fitbit but nothing especially useful today.
 
:D My Regular Moderate Exercise Friends, I am now well and truly back on target in all areas, and could now, if I choose, have a relatively gentle August. Except, I like getting well ahead before the dark mornings and dark nights appear again!!

I am rewarding my current backpack, my meter bags, any other bag which goes in my backpack on my travels, and the term time meds bag with a wash! Also means I'm sat down quietly for a bit until everything has dried out.
 
Japes said:
:D My Regular Moderate Exercise Friends, I am now well and truly back on target in all areas, and could now, if I choose, have a relatively gentle August. Except, I like getting well ahead before the dark mornings and dark nights appear again!!

I am rewarding my current backpack, my meter bags, any other bag which goes in my backpack on my travels, and the term time meds bag with a wash! Also means I'm sat down quietly for a bit until everything has dried out.
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@Japes fantastic news that you are back on target in all areas and testament to your indomitable spirit. Total respect madam.
 
Legs today no swim, squats up to 110kg x 6, starting set was 60kg x 15, leg raises & extensions and calf raises, 4 sets of each and heaviest calf raise at 110kg x 10, I've cycled 5 miles today too and ache a bit now.

A good ache though :)
 
kev-w said:
Legs today no swim, squats up to 110kg x 6, starting set was 60kg x 15, leg raises & extensions and calf raises, 4 sets of each and heaviest calf raise at 110kg x 10, I've cycled 5 miles today too and ache a bit now.

A good ache though :)
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They breed 'em tough round your way sir, good man. I doff my hat to you
 
Hi all. Very slow day yesterday - work got in the way and didn’t get to do much - paltry 8,969 steps.

Made up for it today. Afternoon off and headed to one of only 6 annual open days at Lambeth Palace garden, followed by walk along Thames. That combined with general activity added to 28,545 steps.
 
@Goonergal outstanding effort after a hard week at work and in hot humid conditions. I will have managed 10.5K steps not much but I would not have done that much without wearing a fitbit and trying for the 250 steps every hour. Definitely eased off exercise after Tuesday but I have had some aches and pains. The most important task this week was to make my grandson not feel pushed out while mum recovered from C section.
 
ianpspurs said:
@Goonergal outstanding effort after a hard week at work and in hot humid conditions. I will have managed 10.5K steps not much but I would not have done that much without wearing a fitbit and trying for the 250 steps every hour. Definitely eased off exercise after Tuesday but I have had some aches and pains. The most important task this week was to make my grandson not feel pushed out while mum recovered from C section.
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Sorry to hear about your aches and pains - always frustrating. Sounds like you’ve had a busy week too.

Scorching here today but great to leave work early and have some time in the sun. I only learned of the Lambeth Palace garden open day yesterday. Each one is hosted by a charity and coincidentally today’s host was a charity that a friend of mine works for and she was there, so had an unexpected catch up.

Take care of those grandchildren!
 
Today I tried to live up to the idea just because you can't do it all doesn't mean you do nothing, I will end up with 15.5K steps on fitbit and did 40 mins exercise bike carefully 65%. The carefully because I could feel my left side from poor technique splitting wood Monday. Teach me not to do it in a bad mood:banghead:
 
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Hi all. An energetic weekend.

Yesterday clocked up 21,574 steps, mostly getting to/from and wandering around Kew Gardens plus a bit of retail therapy.

Today’s exercise was a bit more purposeful. 40 lengths at the pool and nearly 10 miles of walking, about 6 miles of which was in one hit along the Waterlink Way.

Feeling very ready for bed.
 
An energetic day for me, swimming with child this morning, 13.5 miles cycled with a mate this aft and an evening shoulder session to make up for skipping yesterday, I was pretty weak on my shoulders but I managed an ok session but am quite weary now.
 
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