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...
It was a good start of the new month going for a walk with a friend in the afternoon while I also joined a hot yoga class in the evening which git me to 16k steps on the day and plenty of activity overall. I still ate a bit too large portions of food though with a big smoothie in the morning and a full cup of rice with tuna and some veggies in the late afternoon. I was not going to eat anything in the evening after getting back from the Hot Yoga but I failed as I ate some Yoghurt and also some rice waffles with Peanut butter. That still is a part that I really need to work on.
I also started with the daily reps where I'm not so much focused on the numbers but more on doing clean reps.
October Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/10/2026 | 7x50kg Incl Bench | 7 PushUp | 20 PushUp | 6x50kg Incl Bench |
| 05/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 08/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 12/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg 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 | - | - | - | - |
| 06/10/2026 | - | - | - | - |
| 09/10/2026 | - | - | - | - |
| 13/10/2026 | - | - | - | - |
| 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 | - | - | - | - |
| 07/10/2026 | - | - | - | - |
| 10/10/2026 | - | - | - | - |
| 14/10/2026 | - | - | - | - |
| 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 | - | - | - | - | - | - | - | - | - |
| Day | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| Planking | - | - | - | - | - | - | - | - | - | - |
| 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 |
Needed Improvement (-4,9kg / -4,6kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.0kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.8kg |
| 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 68.5 | 68.4 | 68.7 | 68.6 | 68.6 | 68.8 | 68.7 | 68.5 | 69.4 | 69.4kg (687.3/ 10 = 68.73kg)
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 |
| Monday | Smoothie, Rice-Veggies-Chicken-eggs, Rice Waffle Peanut Butter |
| Tuesday | Eggs, Rice Waffle Peanut Butter, White Chocolate, Veggies eggs cheese |
| Wednesday | Smoothie, Mais Cracker Smoked Salmon,Wraps, Rice |
| Thursday | Rice Waffle Peanut Butter, Sausages & Beans, Chocolate, Sausages |
| Friday | Eggs, Yoghurt, Rice Waffle Peanut Butter, Fries & mayonese |
| Saturday | Rice, Veggies, Minced Meat, Eggs, greek yoghurt |
| Sunday | Rice Chicken, Fries, tofu vegetables, cookies. |
| Monday | Baguette Chickensalad, Doritos |
| Tuesday | mais waffles Smoked Salmon, Ice Cream |
| Wednesday | Bread, bueno Spread, salami, Eggs Toast |
| Thursday | Smoothie, Rice, Tuna, Eggs, Veggies, Rice Waffle Peanut Butter x3, Yoghurt |
August Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 Oktober | 69.4 kg | 00:00 | 09:00 | 0.00€ | 0.00€ | 7 |
Next Day Goals: I might skip a hot yoga class and make it into a water fasting day. I also will make it into a family day in the late afternoon and evening.