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...
Sunday was a fairly typical day with 4 football matches but I also spend time in my kitchen to prepare a vegetable curry which turned out great. I did also clean my kitchen afterward and put out the trash.
I'm looking to really cut the amount of food I eat to drop some weight again as I reached my max acceptable 70kg. there are now exactly 5 weeks left before I leave to Thailand which kind is the sweet spot to have a period that is not to short to get something going and not too long to fail along the way.
On Monday, I will start to catch up on the daily reps to get all of them in still by Sunday.
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 | ...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 | x | x | x | x |
| 20/10/2026 | x | x | x | x |
| 23/10/2026 | x | x | x | x |
| 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 | x | x | x | x |
| 21/10/2026 | x | x | x | x |
| 24/10/2026 | x | x | x | x |
| 27/10/2026 | - | - | - | - |
| 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 |
Needed Improvement (-5,5kg / -5,3kg 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 69.1 | 69.3 | 69.3 | 69.4 | 69.4 | 69.7 | 69.5 | 69.7 | 69.8 | 70.0kg (694.7/ 10 = 69,47kg)
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 |
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 |
Next Day Goals: I want to start out with some productivity, keep my eating clean, do some reps and join a hot yoga class to finish watching some tv on my couch