I started a challenge of taking 100 days off to mainly focus on my health and overall personal development and used this account as a personal blog to keep track of all my activity. I enjoyed it and continued afterward trying to build better habits and find a good balance between health, fitness, work, entertainment, and my personal life...
Tuesday was a pretty regular Family Day where I didn't fully manage to keep my discipline when it came down to eating as I got tempted by some patries from the supermarket and my mom also brought a baguette which I could not resist. The weather was also pretty grey so I mostly stayed indoors on the couch at my parents place watching some youtube on my laptop.
I did walk our dog but quickly after it started raining so that t-didn't last too long.
I also ate some coated nuts in the evening on my way back to my appartment and watched some tv. All this while skipping on my daily reps and kind of giving up on them for this month with the intention to double down in November.
October Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/10/2026 | 7x50kg Incl Bench | 17 PushUp | 20 PushUp | 6x50kg Incl Bench |
| 05/10/2026 | 8x50kg Incl Bench | 20 PushUp | 20 PushUp | 6 x50kg Incl Bench |
| 08/10/2026 | 8 x50kg Incl Bench | 21 PushUp | 21 PushUp | 6 x50kg Incl Bench |
| 12/10/2026 | 9x50kg Incl Bench | 22 PushUp | 22 PushUp | 7x50kg Incl Bench |
| 15/10/2026 | 9x50kg Incl Bench | 23 PushUp | 23 PushUp | 7x50kg Incl Bench |
| 19/10/2026 | x x50kg Incl Bench | x PushUp | x PushUp | x x50kg Incl Bench |
| 22/10/2026 | x x50kg Incl Bench | x PushUp | x PushUp | x x50kg Incl Bench |
| 25/10/2026 | x x50kg Incl Bench | x PushUp | x PushUp | x x50kg Incl Bench |
| 28/10/2026 | x x50kg Incl Bench | x PushUp | x PushUp | x x50kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 02/10/2026 | 4 | 3 | 3 | 3 |
| 06/10/2026 | 4 | 4 | 4 | 4 |
| 09/10/2026 | 5 | 4 | 4 | 4 |
| 13/10/2026 | 5 | 5 | 5 | 5 |
| 16/10/2026 | 5 | x | x | x |
| 20/10/2026 | x | x | x | x |
| 23/10/2026 | x | x | x | x |
| 26/10/2026 | x | x | x | x |
| 29/10/2026 | - | - | - | - |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/10/2026 | 25 | 25 | 25 | 25 |
| 07/10/2026 | 26 | 26 | 26 | 26 |
| 10/10/2026 | 27 | 27 | 27 | 27 |
| 14/10/2026 | 28 | 28 | 28 | 28 |
| 17/10/2026 | x | x | x | x |
| 21/10/2026 | x | x | x | x |
| 24/10/2026 | x | x | x | x |
| 27/10/2026 | x | x | x | x |
| 30/10/2026 | - | - | - | - |
September Smart Scale Metrics
| Day | Weight | Fat % | Muscle | BPM | Age | Score |
|---|---|---|---|---|---|---|
| July 31 | 65.5 kg | 18.2% | 77.6% | 70 | 40 | 80 |
| August 31 | 67.3 kg | 19.6% | 76.2% | 78 | 40 | 80 |
| September 30 | 69.4 kg | 21.0% | 74.9% | 69 | 41 | 79 |
| October 1 | 69.3 kg | 20.9 % | 75.0% | 64 | 41 | 79 |
| October 2 | 68.6 kg | 20.5% | 75.4% | 72 | 41 | 79 |
| October 3 | 68.5 kg | 20.5% | 75.5% | 80 | 41 | 80 |
| October 4 | 69.0 kg | 20.7% | 75.2% | 95 | 41 | 80 |
| October 5 | 69.4 kg | 20.9% | 75.1% | 85 | 41 | 80 |
| October 6 | 69.5 kg | 20.9% | 75.1% | 78 | 41 | 80 |
| October 7 | 69.8 kg | 21.1% | 74.9% | 80 | 41 | 80 |
| October 8 | 69.2 kg | 20.7% | 75.3% | 78 | 41 | 80 |
| October 9 | 69.3 kg | 20.9% | 75.0% | 82 | 41 | 79 |
| October 10 | 70.0 kg | 21.2% | 74.9% | 79 | 41 | 79 |
| October 11 | 69.6 kg | 21.1% | 74.9% | 75 | 41 | 79 |
| October 12 | 69.6 kg | 21.1% | 74.9% | 69 | 41 | 79 |
| October 13 | 69.2 kg | 20.9% | 75.0% | 66 | 41 | 79 |
| October 14 | 68.9 kg | 20.7% | 75.2% | 77 | 41 | 79 |
| October 15 | 69.2 kg | 20.8% | 75.1% | 81 | 41 | 80 |
| October 16 | 69.1 kg | 20.8% | 75.1% | 80 | 41 | 79 |
| October 18 | 69.3 kg | 21.0% | 74.9% | 89 | 41 | 79 |
| October 19 | 69.5 kg | 20.9% | 75.1% | 70 | 41 | 79 |
| October 20 | 69.4 kg | 20.9% | 75.1% | 80 | 41 | 80 |
| October 21 | 69.7 kg | 21.1% | 74.9% | 80 | 41 | 79 |
| October 22 | 69.5 kg | 21.1% | 74.8% | 76 | 41 | 79 |
| October 23 | 69.7 kg | 21.3% | 74.7% | 77 | 41 | 79 |
| October 24 | 69.8 kg | 21.4% | 74.6% | 81 | 41 | 79 |
| October 25 | 70.0 kg | 21.5% | 74.5% | 69 | 41 | 79 |
| October 26 | 69.7 kg | 21.4% | 74.6% | 77 | 41 | 79 |
| Octover 27 | 70.0 kg | 21.5% | 74.5% | 85 | 41 | 79 |
Needed Improvement (-5,6kg / -5,4kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.1kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.5kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 | 9.0 |
| Waist-to-hip ratio | 0.7 | 0.7 | 0.7 | 0.7 |
Average Weight Tracking
I will be tracking my 10-Day Average Weight from here on out to see if that brings some moitivation to the table. Last 10 Days I was at 69.3 | 69.4 | 69.4 | 69.7 | 69.5 | 69.7 | 69.8 | 70.0 | 69.7 | 70.0kg (696.0/ 10 = 69,60kg)
Daily Food Diary
| Day | Food |
|---|---|
| Thursday | Smoothie, Rice, Tuna, Eggs, Veggies, Rice Waffle Peanut Butter x3, Yoghurt |
| Friday | Rice Chicken veggies, chocolate |
| Saturday | Yoghurt Banana, Bread, meat, Sausage, pudding |
| Sunday | Bread, Salami, chicken, doritos |
| Monday | Fried Rice, Cookies, Chips |
| Tuesday | Croissant pudding, Potatoes, veggies, waffle, chocolate |
| Wednesday | Bread, butter, lunch Meat, Cookies, Apple Crumble |
| Thursday | Rice Waffle Butter, Rice Tuna Eggs |
| Friday | Rice, Chicken, Veggies, butter, chips |
| Saturday | Spaghetti, cookies |
| Sunday | Bread, chicken salad, minced meat, Doritos |
| Monday | Rice, vegetables, chicken, 2 apples |
| Tuesday | Smoothie, Rice, Tuna, Soy Sprouts, Apple |
| Wednesday | Oatmeal, white chocolate, Beans, tomato, Sweet Potato |
| Thursday | Fried Rice minced meat, Rice Waffe chicken & peanut butter, chips |
| Friday | Chocolate, bread, chicken, cheese, butter |
| Sunday | Banana, Rice, Fries |
| Monday | Bread, Minced Meat, Cookies, Rice |
| Tuesday | Croissant custard, Caulliflower Potatoes |
| Wednesday | Rice waffle Peanut Butter, Bread, salad, doritos, chocolate |
| Thursday | Eggs, Meatballs, cookies |
| Friday | Bread, crab salad, toast, cheese, chocolate, chips |
| Saturday | Bread, Minced Meat, Meatballs, Rice Waffles Peanut Butter |
| Sunday | Cookies, Rice, Vegetable Curry, Salami |
| Monday | Smoothie, Vegetable Curry, Rice Waffle Peanut Butter |
| Tuesday | Eggs, Pastries, Bread, Soup, Nuts |
October Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 October | 69.4 kg | 00:00 | 09:00 | 0.00€ | 0.00€ | 7 |
| 02 October | 68.6 kg | 00:00 | 09:00 | 5.37€ | 0.00€ | 8 |
| 03 October | 68.5 kg | 00:00 | 10:00 | 7.21€ | 0.00€ | 7 |
| 04 October | 69.0 kg | 00:00 | 09:30 | 12.30€ | 0.00€ | 6 |
| 05 October | 69.4 kg | 00:50 | 09:20 | 13.72€ | 0.00€ | 6 |
| 06 October | 69.5 kg | 00:00 | 09:30 | 0.00€ | 0.00€ | 8 |
| 07 October | 69.8 kg | 00:00 | 08:00 | 17.50€ | 0.00€ | 6 |
| 08 October | 69.2 kg | 00:40 | 09:00 | 3.72€ | 0.00€ | 7 |
| 09 October | 69.3 kg | 01:40 | 10:20 | 5.39€ | 2.99€ | 7 |
| 10 October | 70.0 kg | 00:20 | 10:00 | 11.35€ | 0.00€ | 6 |
| 11 October | 69.6 kg | 00:00 | 09:40 | 13.64€ | 0.00€ | 7 |
| 12 October | 69.6 kg | 00:20 | 09:20 | 3.76€ | 0.00€ | 8 |
| 13 October | 69.2 kg | 00:00 | 09:10 | 0.00€ | 0.00€ | 7 |
| 14 October | 68.9 kg | 00:00 | 09:30 | 0.00€ | 0.00€ | 9 |
| 15 October | 69.2 kg | 02:30 | 10:10 | 9.81€ | 0.00€ | 7 |
| 16 October | 69.1 kg | 00:20 | 09:15 | 20.91€ | 0.00€ | 7 |
| 18 October | 69.3 kg | 00:00 | 09:30 | 6.80€ | 0.00€ | 8 |
| 19 October | 69.4 kg | 01:00 | 10:15 | 11.44€ | 0.00€ | 7 |
| 20 October | 69.4 kg | 00:00 | 09:15 | 2.98€ | 0.00€ | 8 |
| 21 October | 69.7 kg | 01:00 | 10:10 | 22.43€ | 0.00€ | 7 |
| 22 October | 69.5 kg | 00:30 | 09:30 | 10.89€ | 0.00€ | 6 |
| 23 October | 69.7 kg | 01:00 | 09:40 | 18.65€ | 0.00€ | 7 |
| 24 October | 69.8 kg | 00:00 | 09:00 | 7.85€ | 0.00€ | 6 |
| 25 October | 70.0 kg | 00:20 | 09:40 | 10.45€ | 0.00€ | 7 |
| 26 October | 69.7 kg | 00:30 | 10:00 | 0.00€ | 0.00€ | 7 |
| 27 October | 70.0 kg | 00:00 | 09:00 | 5.16€ | 90.34€ | 7 |
Next Day Goals: I will play an hour of tennis, try to have some productivity and join a hot yoga class in the evening.
