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...
Friday started out pretty good as I got myself to join a Hot Yoga class and I followed that up by an afternoon walk in the city which lasted quite long. My dad asked me to get some magnets in the form of letters for on his fridge so I kind of turned that into a quest going to all the stores where they possibly could have them.
The weather was somewhere inbetween grey, sunny and at times slight rain which was enjoyable. I did initially found some of the magnet letters but they were not the best ones. I bought them and afterward I continued my quest to eventually find others who were better.
The journey was also filled with temptations of unhealthy food which I managed to resist, at least that was until the point where I reached the last store which was right next to supermarket Aldi where I almost never go. However, I know they have cheap monster white drinks at 1.29€ while in other places those cost 1.79€ or even 2.11€ so I got 2 of those and I also took with me some crab salad which is good there. That got me to pass by the 2nd supermarket where I bought a baguette and some sliced chicken as something easy to eat. On top of that while watching tv I got some more craving for Rice with Tuna and eggs so I made that which resulted in me gaining some weight once again today instead of dropping it. I also skipped on my reps since I already did around 20k steps on 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 | 18839 | - | - |
| 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 |
| 13/11/2026 | 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 | 0 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 |
| November 13 | 70.7 kg | 21.5% | 74.4% | 86 | 41 | 80 |
Needed Improvement (-6,3kg / -5,5kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | October | November |
|---|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.1kg | 52.6 kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% | 4.1% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.5kg | 27.3kg |
| 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 | 69.7 | 69.9 | 69.7 | 69.9 | 69.9 | 69.9 | 70.2 | 70.5 | 70.7 kg (700.1/ 10 = 70,01kg)
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 |
| Friday | Bread, crab salad, Chicken, Rice Tuna, eggs |
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 |
| 13 November | 22:15 | 01:00 | 09:00 | 13.84€ | 4.98€ | 7 |
Next Day Goals: Saturday will be a busy day with a lunchbreak hot yoga class, I will afterward make it a family day and I plan to make the coconut soup vegetarian style and go to a comedy/science show in the evening.