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...
I postponed making my post in the morning and eventually forgot about it so I'm taking the last 2 days in one now here. Wednesday turned out in a fun family day where I ate too much and Thursday was an indoor day where I also didn't manage to keep my eating fully in check which made me gain some weight and from here on out the next 4 days I want to go in full weight loss mode as I really want to get below 67kg the moment that I leave to Thailand.
I also watched a good movie last night and had some productivity during the day.
Daily Steps
| Day | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | 13424 | 5339 | - | - |
| Tuesday | 6432 | 7837 | - | - |
| Wednesday | 5681 | 4289 | - | - |
| Thursday | 3908 | 5305 | - | - |
| Friday | 10117 | - | - | - |
| Saturnday | 1291 | - | - | - |
| Sunday | 1381 | - | - | - |
| Total | 42234 | - | - | - |
November Daily Reps
I also aim to catch up on my daily reps in the coming weekend.
| 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 |
| 05/11/2026 | 7 x50kg Incl Bench | 20 PushUp | 20 PushUp | 7 x 50kg Incl Bench |
| 09/11/2026 | 8 x50kg Incl Bench | x PushUp | x PushUp | x x 50kg Incl Bench |
| 12/11/2026 | x x50kg Incl Bench | x PushUp | x PushUp | x x 50kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/11/2026 | 4 | 4 | 4 | 4 |
| 06/11/2026 | 5 | 4 | 4 | 4 |
| 10/11/2026 | x | x | x | x |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 04/11/2026 | x | x | x | x |
| 07/11/2026 | x | x | x | x |
| 11/11/2026 | x | x | x | x |
| Plank | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | 70 sec | 0 Sec | - | - |
| Tuesday | 90 Sec | 0 Sec | - | - |
| Wednesday | 100 Sec | 0 Sec | - | - |
| Thursday | 110 Sec | 0 Sec | - | - |
| Friday | 120 Sec | - | - | - |
| Saturnday | 120 Sec | - | - | - |
| Sunday | 130 Sec | - | - | - |
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 |
| November 5 | 69.7 kg | 21.5% | 74.6% | 86 | 41 | 79 |
| November 6 | 69.9 kg | 21.4% | 74.6% | 75 | 41 | 79 |
| November 7 | 69.7 kg | 21.3% | 74.7% | 82 | 41 | 79 |
| November 8 | 69.9 kg | 21.4% | 74.6% | 76 | 41 | 79 |
| November 9 | 69.9 kg | 21.3% | 74.7% | 78 | 41 | 79 |
| November 10 | 69.9 kg | 21.3% | 74.7% | 80 | 41 | 79 |
| November 11 | 70.2 kg | 21.4% | 74.5% | 77 | 41 | 79 |
| November 12 | 70.2 kg | 21.5% | 74.3% | 79 | 41 | 79 |
Needed Improvement (-6,1kg / -5,5kg 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 | 69.7 | 69.9 | 69.7 | 69.9 | 69.9 | 69.9 | 70.2 | 70.5kg (699.4/ 10 = 69,94kg)
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 |
| Thursday | Smoothie, Rice Waffles Peanut Butter, Rice & Fish, Vegan Balls |
| Friday | Smoothie, Rice Waffle Peanut Butter, Cheese, rice, chicken |
| Saturday | Tom Kha Gai Soup, Cookies |
| Sunday | Scrabled eggs chicken mushroom, rice vegetable curry, kroepoek, cookies |
| Monday | Vegetable Meat Balls, Vegetable Soup, Rice Waffles peanut butter |
| Tuesday | Paprika Chips, Cookies, Baguette chicken salad |
| Wednesday | Bread, White Chocolate, onion soup, hot lightning, magnum |
| Thursday | Eggs, Cookies, Popcorn, Flat bread, cheese |
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 |
| 05 November | 22:30 | 00:40 | 09:00 | 20.05€ | 0.99€ | 8 |
| 06 November | 00:00 | 01:00 | 09:20 | 19.43€ | 0.00€ | 8 |
| 07 November | 22:00 | 00:40 | 10:45 | 1.81€ | 0.00€ | 8 |
| 08 November | 21:30 | 01:00 | 10:15 | 5.78€ | 2.99€ | 8 |
| 09 November | 17:30 | 23:10 | 10:00 | 0.00€ | 0.00€ | 7 |
| 10 November | 19:10 | 01:00 | 09:40 | 10.56€ | 0.00€ | 6 |
| 11 November | 22:00 | 00:20 | 10:00 | 0.00€ | 0.00€ | 7 |
| 12 November | 22:30 | 00:20 | 10:00 | 0.00€ | 0.00€ | 7 |
Next Day Goals: I aim to join a lunchbreak hot yoga class, maybe go on a city walk after and do some reps keeping my eating clean.