Day 2968 | Productivity & Texting

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...

Friday was a pretty regular day getting in some productivity and also texting with my girlfriend along with having a couple of video calls. I did prepare properly for the football matches and did quite well on the evening match looking forward to the weekend.

I again didn't fully eat clean but I have everything in place now to switch that around and I kept doing my daily sets still increasing the numbers. Yesterday was leg day doing a total of 130 Squats and plan to get that to 140 on the next leg day.

Push Days	Set #1	Set #2	Set #3	Set #4
07/08/2026	456kg Incl Bench	17 PushUp	17 PushUp	532kg Incl Bench
11/08/2026	570kg Incl Bench	19 PushUp	19 PushUp	570kg Incl Bench
15/08/2026	600 kg Incl Bench	20 PushUp	20 PushUp	600kg Incl Bench
19/08/2026	510 kgIncl Bench	21 PushUp	21 PushUp	425kg Incl Bench

Pull Days	Set #1	Set #2	Set #3	Set #4
08/08/2026	2	3	3	3
12/08/2026	4	3	3	3
16/08/2026	4	4	3	3
20/08/2026	4	4	4	4

Squat Days	Set #1	Set #2	Set #3	Set #4
09/08/2026	40	20	20	20
14/08/2026	30	20	30	30
17/08/2026	30	30	30	30
21/08/2026	35	35	30	30

Day	Weight	Fat %	Muscle	BPM	Age	Score
July 31	65.5 kg	18.2%	77.6%	70	40	80
August 01	65.0 kg	17.9%	77.8%	78	40	80
August 02	64.6 kg	17.7%	78.0%	76	40	80
August 03	64.6 kg	17.6%	78.0%	84	40	80
August 04	64.5 kg	17.4%	78.3%	80	40	80
August 05	64.1 kg	17.2%	78.5%	79	40	80
August 06	64.6 kg	17.5%	78.2%	73	40	80
August 07	65.3 kg	17.8%	77.9%	72	40	80
August 08	65.6 kg	18.0%	77.7%	77	40	80
August 09	66.5 kg	18.6%	77.1%	85	40	80
August 10	66.3 kg	18.4%	77.4%	63	40	80
August 11	66.4 kg	18.5%	77.3%	66	40	80
August 12	66.8 kg	18.9%	76.9%	75	40	80
August 13	67.5 kg	19.3%	76.6%	86	40	80
August 14	67.6 kg	19.2%	76.5%	82	40	80
August 15	66.1 kg	18.5%	77.3%	73	40	80
August 16	67.2 kg	19.2%	76.6%	69	40	80
August 17	66.4 kg	18.8%	77.0%	85	40	80
August 18	66.9 kg	19.0%	76.8%	78	40	80
August 19	67.2 kg	19.6%	76.2%	77	40	80
August 20	67.0 kg	19.4%	76.4%	57	40	80
August 21	67.1 kg	19.0%	76.9%64	40	80

Needed Improvement (-2,7kg / -3,0kg Fat / +0,3kg Muscle)

Muscle Mass = 50.5 kg -> 51.6 kg (v)
Bonemineral % = 4.3% -> 4.2% (-)
Skeleton Muscle = 26.8 kg -> 25.0kg (x)
Viceral Fat = 6.0 -> 9.0 (x)
Waist-to-hip ratio = 0.7 -> 1.2 (x)

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 66.6 | 67.5 | 67.6 | 66.1 | 67.2 | 66.4 | 66.9 | 67.2 | 67.0 | 67.1 kg (669.5/ 10 = 66.95kg)

Daily Food Diary

Day	Food
Saturday	Smoothie, Tempeh, Nuts
Sunday	Smoothie, Rice Dish Chicken, 3x Apple
Monday	Rice, Edamame, Peas, Tomatoes, Fish, Tuna, Mais Cracker Peanut Butter
Tuesday	Oatmeal, Mais Cracker Peanut Butter, Gyoza, Rice
Wednesday	Mais Cracker Peanut Butter, Chick Peas Cherry Tomato, Drak Chocolate
Thursday	Gyoza, Brown Bread Smoked Salmon, Cottage Cheese, Peanut Butter
Friday	Rice & Veggies, Bread cucumbersalad & Sliced Meat, Egg
Saturday	Bread, Rice, Ice Cream
Sunday	Bread, bueno spread, Doritos, Rice, Egg
Monday	Mais Cracker Smoked Salmon, Peanut Butter, Rice Peas
Tuesday	Sandwish Chicken, cheese, Snickers Ice cream, Chicken Tights
Wednesday	Doritos, Brownie, Stone Grill, Ice Cream
Thursday	Smoothie, Sandwich, Bread, Cucumber spread, deli meat, doritos
Friday	Rice, Chicken, carrots, edamame, cucumber
Saturday	Rice, Edamame Beans, chips, meatballs
Sunday	Smoothie, Doritos, Spaghetti
Monday	Eggs, Croissant, Ratatoille, couscous, m&ms
Tuesday	Rice Waffle Peanut Butter, Bread, eggs, apples
Wednesday	Apples, Sandwich surimi, Fries, Doritos
Thursday	Bread, Chicken Salad, Rice Cracker, Peanut Butter, Chipolata, apples
Friday	Sandwishes, bueno Spread, chicken, doritos, Apples; Rice Cracker Peanut Butter

August Stats:

Day	Weight	Bed Time	Awake	Food	Other	Day Score
01 August	65.0 kg	00:10	08:50	24.30€	0.00€	8
02 August	64.6 kg	00:00	06:45	6.63€	0.00€	7
03 August	64.6 kg	00:00	08:00	1.27€	11.5€	7
04 August	64.5 kg	00:00	08:00	14.5€	9.00€	7
05 August	64.1 kg	00:35	07.50	4.45€	10.0€	7
06 August	64.6 kg	00:10	08:00	10.76€	0.00€	7
07 August	65.3 kg	00:00	08:20	12.11€	0.00€	9
08 August	65.5 kg	00:20	08:20	15.87€	0.00€	7
09 August	66.5 kg	01:30	10:20	6.93€	0.00€	7
10 August	66.3 kg	00:10	08:40	4.23€	3.00€	7
11 August	66.4 kg	00:00	08:40	18.61€	0.00€	6
12 August	66.6 kg	00:40	09:20	8.20€	0.00€	7
13 August	67.5 kg	01:30	09:20	6.98€	0.00€	7
14 August	67.6 kg	01:40	09:20	15.13€	0.00€	7
15 August	66.1 kg	00:20	09:00	6.97€	0.00€	6
16 August	67.2 kg	00:30	09:00	9.99€	0.00€	6
17 August	66.4 kg	00:20	09:15	72.15€	0.00€	7
18 August	66.9 kg	02:10	10:00	11.02€	0.00€	6
19 August	67.2 kg	01:20	09:00	18.00€	0.00€	6
20 August	67.0 kg	00:30	09:40	20.73€	0.00€	6
21 August	67.1 kg	00:20	09:20	17.91€	0.00€	7

Next Day Goals: Most of my focus on Saturday as always will be on the football matches.

Day 2968 | Productivity & Texting | Ecency