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...
Wednesday turned out to ge a near perfect day as I started out with a healthy breakfast eating some oatmeal followed by an hour of 1-on-1 tennis where I filmed myself as my girlfriend wanted to see how I play. That turned out to be very satisfying as I got a couple clips of me absolutely ripping the ball on a winner from the baseline which just by watching it gives me the great feeling of hitting the ball all over again. So I kind of watched a 5 second clip Hundred times at least getting a bit addicted to it.
When I was home, I went on a really good long walk with our dog during the golden hour with perfect weather which was super enjoyable.
My mom made some food which was delicious and healthy and I spend some time with my sister and my youngest niece. Afterward I watched some tv with my mom before driving back to my appartment.
All of this got me just shy of 20k steps on the day
I also did my legs day
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 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 18/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 22/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 25/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 28/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...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 | - | - | - | - |
| 19/10/2026 | - | - | - | - |
| 23/10/2026 | - | - | - | - |
| 26/10/2026 | - | - | - | - |
| 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 | - | - | - | - |
| 20/10/2026 | - | - | - | - |
| 24/10/2026 | - | - | - | - |
| 27/10/2026 | - | - | - | - |
| 30/10/2026 | - | - | - | - |
| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Planking | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Day | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| Planking | 0 | 60 | 70 | 80 | - | - | - | - | - | - |
| Day | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| Planking | - | - | - | - | - | - | - | - | - | - |
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 |
Needed Improvement (-4,5kg / -4,6kg Fat / +0,1kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 51.8kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.1% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.9kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 | 8.0 |
| 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 | 69.4 | 69.5 | 69.8 | 69.2 | 69.3 | 70.0 | 69.6 | 69.6 | 69.2 | 68.9kg (694.2/ 10 = 69,42kg)
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 |
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 |
Next Day Goals: My focus on Thursday will be on the football matches while maybe going for a walk and doing my daily reps.