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Day 3043 | Morning Yoga & Tennis

Jo@byebyehamburgers (74)20h

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...

Wednesday started really active as I managed to join a morning hot yoga class followed directly by going to play tennis which is just a bit too tight as I was 10 minutes late and only had 50 minutes of actual play time. At the same time, I kind of like the combination of joining a morning hot yoga class follwing that up with some tennis to really start the day active.

In the afternoon, I did some work, made dinner which was a cup of rice with the vegetable curry I had in my freezer which was really delicious.

I took also a late afternoon nap and had fun with the 2 football matches from my couch and stayed up quite late after before going to bed eventually to end e good day. I did just shy of 6000 steps on the day, skipped on my reps but did do the planking. I also failed on eating late but kept it healthy at least so that is something.

Daily Steps

Day Week 1 Week 2 Week 3 Week 4
Monday 13424 - - -
Tuesday 6432 - - -
Wednesday 5681 - - -
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 100 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
November 4 69.7 kg 21.3% 74.7% 79 41 79

Needed Improvement (-5,3kg / -5,1kg Fat / +0,0kg Muscle)

Indicator July August September October November
Muscle Mass 50.5 kg 51.3 kg 52.0kg 52.1kg 52.1 kg
Bonemineral % 4.3% 4.2% 4.0% 4.0% 4.0%
Skeleton Muscle 26.8 kg 26.8kg 26.8kg 26.5kg 26.7kg
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 69.7 | 70.0 | 70.0 | 70.0 | 70.0 | 70.0 | 70.6 | 70.2 | 70.0 | 69.7kg (699.6/ 10 = 69,96kg)

Daily Food Diary

Day Food
Monday Eggs, Rice Waffle Peanut Butter, Apples (x3), Mais Waffle Smoked Salmon
Tuesday Breakfast, scorzonera potantoes, chocolate
Wednesday Rice Waffle Peanut Butter, Pineapple, Rice & Vegetable Curry, Apple

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
04 November 22:00 01:00 08:50 0.00€ 0.00€ 8

Next Day Goals: I'm having a no obligations day on Thursday and look to get in some reps and amso maybe spend some kitchen time making thai coconut chicken soup.

Comments · 5

  • @horrorweapon(59)· 9h

    Hot yoga straight into tennis on a Wednesday morning, that is a properly active start before the rest of the day even gets going.

  • @crstypatata(70)· 9h

    You’re so full of energy right from the start of the day! No wonder you never seem to get tired—you participate in so many games and get plenty of exercise.

    By the way, yeah! that food looks delicious! 🤩

  • @leighdalisay(71)· 12h

    Morning yoga followed by tennis? That's the kind of energy I wish I could borrow some days! 😁Also, vegetable curry from the freezer saving the day is an underrated life hack. 😍

  • @shopstratfordhp(51)· 13h

    Morning yoga then tennis is a solid way to start the day, and day 3043 of showing up is no small thing.

  • @blockgators(68)· 15h

    I really admire your commitment to improving your health and documenting your progress along the way. I’m currently working on my own health plan, focusing on building muscle, improving cardiovascular fitness, and maintaining a healthier lifestyle. My diet is primarily plant-based, eliminating meat, dairy, processed sugars, and most starches while focusing on alkaline foods, vegetables, fruits, nuts, and other natural sources of nutrition. I’m also incorporating strength training and cardiovascular exercise to improve my overall fitness. Your combination of yoga, tennis, and daily activity reminds me that staying healthy doesn’t have to mean spending every day in the gym. Keep up the great work, and I look forward to following your progress as we both work toward better health!