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 pretty regular one spending most of my time behind my computer. However, there is now an 18-Day break in the football schedule which I aim to turn things around as I haven't been that active and most of all my eating has been really poor which got my skin full of psoriasis flares. I did go to bed very late as I first did all my dishes and cleaned my kitchen while I'm king of getting hooked on the game downwell.
Anyway, from here on out I'm looking to improve my body stats from my smart scale again day after day by fully eating healthy and getting way more active. With the football league on a break I will have a lot more time to focus on that. I aim to get back to a routine where I join hot yoga classes 3-5 times a week for 2 months straight, keep doing my daily reps and up the numbers there, go swimming on Tuesdays, and keep playing tennis on Wednesday.
September Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 07/09/2026 | 5x50kg Incl Bench | 20 PushUp | 20 PushUp | 3x50kg Incl Bench |
| 10/09/2026 | 5x50kg Incl Bench | 21 PushUp | 21 PushUp | 3x50kg Incl Bench |
| 14/09/2026 | 5x50kg Incl Bench | 22 PushUp | 22 PushUp | 3x50kg Incl Bench |
| 17/09/2026 | 6x50kg Incl Bench | 23 PushUp | 23 PushUp | 4x50kg Incl Bench |
| 21/09/2026 | ... Incl Bench | ... PushUp | ... PushUp | ... Incl Bench |
| 24/09/2026 | ... Incl Bench | ... PushUp | ... PushUp | ... Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 08/09/2026 | 4 | 3 | 3 | 2 |
| 11/09/2026 | 4 | 3 | 3 | 3 |
| 15/09/2026 | 4 | 4 | 3 | 3 |
| 18/09/2026 | 4 | 4 | 4 | 3 |
| 22/09/2026 | . | . | . | . |
| 25/09/2026 | . | . | . | . |
| 29/09/2026 | . | . | . | . |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 09/09/2026 | 20 | 15 | 10 | 5 |
| 12/09/2026 | 21 | 21 | 21 | 21 |
| 16/09/2026 | 22 | 22 | 22 | 22 |
| 19/09/2026 | 23 | 23 | 23 | 23 |
| 23/09/2026 | . | . | . | . |
| 26/09/2026 | . | . | . | . |
| 30/09/2026 | . | . | . | . |
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 1 | 67.2 kg | 19.7% | 76.2% | 74 | 40 | 80 |
| September 2 | 67.8 kg | 20.0% | 75.8% | 77 | 40 | 80 |
| September 3 | 68.0 kg | 20.2% | 75.7% | 73 | 40 | 80 |
| September 4 | 68.6 kg | 20.4% | 75.5% | 73 | 40 | 80 |
| September 5 | 69.3 kg | 20.6% | 75.2% | 94 | 40 | 80 |
| September 6 | 68.5 kg | 20.2% | 75.8% | 71 | 40 | 80 |
| September 7 | 68.0 kg | 20.0% | 75.9% | 86 | 40 | 80 |
| September 8 | 67.6 kg | 20.0% | 75.9% | 71 | 41 | 80 |
| September 9 | 68.4 kg | 20.4% | 75.4% | 83 | 41 | 79 |
| September 10 | 68.4 kg | 20.2% | 75.7% | 78 | 41 | 80 |
| September 11 | 68.9 kg | 20.4% | 75.3% | 71 | 41 | 80 |
| September 12 | 68.4 kg | 20.1% | 75.9% | 67 | 41 | 80 |
| September 13 | 68.2 kg | 20.1% | 75.8% | 72 | 41 | 80 |
| September 14 | 68.1 kg | 20.3% | 75.6% | 68 | 41 | 79 |
| September 15 | 68.2 kg | 20.4% | 75.5% | 70 | 41 | 79 |
| September 16 | 68.3 kg | 20.5% | 75.4% | 76 | 41 | 79 |
| September 17 | 68.5 kg | 20.6% | 75.3% | 75 | 41 | 79 |
| September 18 | 69.1 kg | 20.7% | 75.3% | 75 | 41 | 80 |
| September 19 | 69.6 kg | 20.9% | 75.1% | 78 | 41 | 80 |
| September 20 | 69.5 kg | 20.8% | 75.0% | 75 | 41 | 80 |
Needed Improvement (-5,1kg / -4,8kg Fat / +0,0kg Muscle)
| Indicator | July | August | September |
|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.1kg |
| Bonemineral % | 4.3% | 4.2% | 4.2% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 27.2kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 |
| Waist-to-hip ratio | 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 68.9 | 68.4 | 68.2 | 68.1 | 68.2 | 68.3 | 68.5 | 69.1 | 69.6 | 69.5 kg (686.8/ 10 = 68.68kg)
Daily Food Diary
| Day | Food |
|---|---|
| Sunday | Smoothie, Rice-Fish-Peas, Banana |
| Monday | Eggs, Rice Crackers cheese, Peanut Butter, Soup, Veggies, Apples |
| Tuesday | Rice Crackers Peanut Butter, Rice-Veggies-eggs-Chicken-cucumber |
| Wednesday | curd tart, Pizza, m&ms |
| Thursday | Toast, Sandwishes, Noodles |
| Friday | Croissant, cookies, Rice, Mcdonalds |
| Saturday | Mais Waffle Peanut Butter, rice, eggs, veggies |
| Sunday | Smoothie, Rice, Tuna, Doritos, Chicken, Mushroom |
| Monday | Lentil Pasta, Mushrooms, cream & Cheese, Apples |
| Tuesday | Smoothie, Ikea Kids meal, Rice Veggies |
| Wednesday | Cookies, Pita |
| Thursday | Smoothie, Salami; Ice Cream, Rice chicken |
| Friday | Morning pastries, sandwishes |
| Saturday | Wraps, Cheese, cucumbersalad, chicken, Wrap Pizza. |
| Sunday | Lentil Pasta, Bread Meat, chicken, Doritos, Magnum Ice Cream |
August Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 September | 67.2 kg | 00:10 | 09:40 | 0.00€ | 0.00€ | 7 |
| 02 September | 67.8 kg | 00:10 | 09:00 | 15.45€ | 0.00€ | 6 |
| 03 September | 68.0 kg | 00:00 | 09:40 | 11.92€ | 0.00€ | 6 |
| 04 September | 68.6 kg | 00:40 | 09:30 | 9.03€ | 0.00€ | 6 |
| 05 September | 69.4 kg | 01:50 | 10:15 | 13.07€ | 0.00€ | 7 |
| 06 September | 68.4 kg | 00:00 | 08:00 | 0.00€ | 0.00€ | 7 |
| 07 September | 68.0 kg | 00:20 | 08:40 | 0.00€ | 0.00€ | 8 |
| 08 September | 67.6 kg | 00:30 | 09:20 | 9.31€ | 0.00€ | 7 |
| 09 September | 68.4 kg | 00:20 | 09:00 | 15.65€ | 0.00€ | 7 |
| 10 September | 68.4 kg | 00:20 | 09:30 | 13:15€ | 0.00€ | 7 |
| 11 September | 68.9 kg | 00:50 | 09:50 | 11:67€ | 0.00€ | 6 |
| 12 September | 68.4 kg | 00:00 | 09:20 | 6.10€ | 0.00€ | 7 |
| 13 September | 68.2 kg | 00:00 | 09:35 | 9.97€ | 0.00€ | 7 |
| 14 September | 68.1 kg | 00:00 | 09:00 | 16.68€ | 0.00€ | 7 |
| 15 September | 68.2 kg | 00:00 | 09:30 | 12.91€ | 0.00€ | 7 |
| 16 September | 68.3 kg | 01:20 | 08:50 | 26.71€ | 0.00€ | 7 |
| 17 September | 68.5 kg | 00:30 | 10:20 | 7.70€ | 0.75€ | 7 |
| 18 September | 69.1 kg | 00:40 | 00:40 | 0.00€ | 94.00€ | 6 |
| 19 September | 69.6 kg | 01:45 | 09:40 | 35.91€ | 0.00€ | 7 |
| 20 September | 69.5 kg | 02:30 | 11:00 | 15.52€ | 1.99€ | 7 |
Next Day Goals: The main goal is to keep my eating healthy and limited on Monday