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 very rainy day which I mostly spend indoors behind my computer which I always kind of enjoy. I'm still waiting for September to come to fully switch to health mode but I did eat quite ok as I used my rice cooker to prepare some fresh rice dish with some fish.
| 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 kg Incl Bench | 21 PushUp | 21 PushUp | 425kg Incl Bench |
| 23/08/2026 | 553 kg Incl Bench | 22 PushUp | 22 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 |
| 24/08/2026 | 5 | 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 |
| 25/08/2026 | 35 | x | x | x |
| 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 |
| August 22 | 66.9 kg | 18.9% | 77.0% | 77 | 40 | 80 |
| August 23 | 67.0 kg | 19.3% | 76.6% | 81 | 40 | 80 |
| August 24 | 67.1 kg | 19.3% | 76.5% | 73 | 40 | 80 |
| August 25 | 66.6 kg | 19.2% | 76.6% | 71 | 40 | 80 |
| August 26 | 67.0 kg | 19.3% | 76.6% | 74 | 40 | 80 |
| August 27 | 67.5 kg | 19.6% | 76.3% | 70 | 40 | 80 |
| August 28 | 67.2 kg | 19.4% | 76.5% | 83 | 40 | 80 |
Needed Improvement (-2,8kg / -3,3kg Fat / +0,5kg Muscle)
- Muscle Mass = 50.5 kg -> 51.4 kg (v)
- Bonemineral % = 4.3% -> 4.2% (-)
- Skeleton Muscle = 26.8 kg -> 26.8kg (-)
- Viceral Fat = 6.0 -> 7.0 (x)
- Waist-to-hip ratio = 0.7 -> 0.7 (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 67.2 | 67.0 | 67.1 | 66.9 | 67.0 | 67.1 | 66.6 | 67.0 | 67.5 | 67.2 kg (670.6/ 10 = 67.06kg)
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 |
| Saturday | Rice Waffle Peanut Butter, Apples, Rice veggies chicken egg. |
| Sunday | Toast, Pizza, Apple, Rice Waffle Peanut Butter |
| Monday | Rice, Bread, Sausage, cheese, pastry, Gyoza |
| Tuesday | Croissant, some cheese |
| Wednesday | Sandwish, surimi, crackers, hamburgers |
| Thursday | Hamburgers, Apple, Mais Waffle Peanus Butter, |
| Friday | Rice Dish, Hamburger, Apples |
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 |
| 22 August | 66.9 kg | 00:00 | 10:00 | 6.01€ | 0.00€ | 6 |
| 23 August | 77.0 kg | 00:20 | 09:30 | 9.01€ | 0.00€ | 6 |
| 24 August | 77.1kg | 01:30 | 11:00 | 14.07€ | 0.00€ | 6 |
| 25 August | 66,6 kg | 00:20 | 09:20 | 0.00€ | 0.00€ | 8 |
| 26 August | 67.0 kg | 00:00 | 10:00 | 20.44€ | 0.00€ | 7 |
| 27 August | 67.5 kg | 00:10 | 08:30 | 7.03€ | 0.00€ | 6 |
| 28 August | 67.2 kg | 00:00 | 09:30 | 5.15€ | 0.00€ | 7 |
Next Day Goals: Most focus on Saturday will be on the 4 football matches