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...
Tuesday was a good day with an earlt healthy breakfast and some early productivity also doing some reps.
I followed that up by a drive to my parents where I had some family time and also helped my dad with some garden work dragging some dead branches to his firepit while letting our dog run loose.
I had an appointment to get some vaccinations which went smoothly and I also don't seem to have much pain in my arms the day after which is good. In the evening I met up with a friend to go have a drink before driving home and no longer turning on the tv but instead get to bed early after taking a baht so I can join a morning hot yoga class on Wednesdat which I'm not getting myself mentally ready for. All this got me to doing 6432 steps on the day.
Daily Steps
| Day | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | 13424 | 6432 | - | - |
| Tuesday | - | - | - | - |
| Wednesday | - | - | - | - |
| Thursday | - | - | - | - |
| Friday | - | - | - | - |
| Saturnday | - | - | - | - |
| Sunday | - | - | - | - |
November Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 02/11/2026 | 6 x50kg Incl Bench | 17 PushUp | 20 PushUp | 7 x50kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/11/2026 | 4 | 4 | 4 | 4 |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 04/11/2026 | x | x | x | x |
| Plank | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | 70 sec | 90 Sec | - | - |
| Tuesday | - | - | - | - |
| Wednesday | - | - | - | - |
| Thursday | - | - | - | - |
| Friday | - | - | - | - |
| Saturnday | - | - | - | - |
| Sunday | - | - | - | - |
November 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 31 | 70.0 kg | 21.5% | 74.5% | 77 | 41 | 79 |
| November 1 | 70.7 kg | 21.7% | 74.3% | 76 | 41 | 79 |
| November 2 | 70.2 kg | 21.4% | 74.6% | 72 | 41 | 79 |
| November 3 | 70.0 kg | 21.4% | 74.6% | 84 | 41 | 79 |
Needed Improvement (-5,6kg / -5,3kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | October | November |
|---|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.1kg | 52.2 kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.5kg | 26.8kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 | 9.0 | 8.0 |
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 70.0 | 69.7 | 70.0 | 70.0 | 70.0 | 70.0 | 70.0 | 70.6 | 70.2 | 70.0 kg (699.9/ 10 = 69,99kg)
Daily Food Diary
| Day | Food |
|---|---|
| Monday | Eggs, Rice Waffle Peanut Butter, Apples (x3), Mais Waffle Smoked Salmon |
| Tuesday | Breakfast, scorzonera potantoes, chocolate |
November Stats:
| Day | Last Eaten | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 November | - | 00:20 | 09:10 | 6.11€ | 0.00€ | 7 |
| 02 November | 16:50 | 23:40 | 08:30 | 8.23€ | 0.00€ | 7 |
| 03 November | 18:20 | 23:30 | 08:30 | 6.60€ | 5.00€ | 8 |
Next Day Goals: Busy day ahead on Wednesday as I will be joining a morning hot yoga class followed directly by an hour of tennis. In the evening, there are 2 football mathes that I will follow.
