Day 2978 | September Plans
Monday was the last day of August which ended up as a rather unhealthy month with me unable to keep up the good streak I was on from before and during my Thailand travel. The good thing is that despite to mainly poor foor choices I'm still at a weight around 67 kg and within reasonable range of the goals I have on my Smartscale.
So in September, I aim to fully get back into a healthy routine starting out with cleaning up my skin in the coming week by starting to eat very healthy and also a lot less. I also aim to do more daily walking in the coming week and basically watch basic things as my sleep. The week after, when my skin already is a bit better, I will go back taking a month subscription to the hot yoga and maybe the week after go back on weekly swims. I also aim to restart my daily reps in the entire month of September as they worked quite well in August during a large part.
September Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/09/2026 | ... Incl Bench | ... PushUp | ... PushUp | ... Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 02/09/2026 | . | . | . | . |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/09/2026 | . | . | . | . |
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 |
Needed Improvement (-2,9kg / -3,5kg Fat / +0,6kg Muscle)
Indicator|July|August|September
-|-|-
Muscle Mass| 50.5 kg |51.3 kg|-
Bonemineral %|4.3%| 4.2%|-
Skeleton Muscle| 26.8 kg | 26.8kg|-
Viceral Fat | 6.0 | 7.0|-
Waist-to-hip ratio | 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 66.9 | 67.0 | 67.1 | 66.6 | 67.0 | 67.5 | 67.2 | 67.4 | 67.8 | 67.3kg (671.8/ 10 = 67.18kg)
Daily Food Diary
| Day | Food |
|---|---|
| Saturday | Smoothie, Tempeh, Nuts |
| Sunday | Smoothie, Rice Dish Chicken, 3x Apple |
| Monday | Rice, Edamame, Peas, Tomatoes, Fish, Tuna, Mais Cracker Peanut Butter |
| Tuesday | Oatmeal, Mais Cracker Peanut Butter, Gyoza, Rice |
| Wednesday | Mais Cracker Peanut Butter, Chick Peas Cherry Tomato, Drak Chocolate |
| Thursday | Gyoza, Brown Bread Smoked Salmon, Cottage Cheese, Peanut Butter |
| Friday | Rice & Veggies, Bread cucumbersalad & Sliced Meat, Egg |
| Saturday | Bread, Rice, Ice Cream |
| Sunday | Bread, bueno spread, Doritos, Rice, Egg |
| Monday | Mais Cracker Smoked Salmon, Peanut Butter, Rice Peas |
| Tuesday | Sandwish Chicken, cheese, Snickers Ice cream, Chicken Tights |
| Wednesday | Doritos, Brownie, Stone Grill, Ice Cream |
| Thursday | Smoothie, Sandwich, Bread, Cucumber spread, deli meat, doritos |
| Friday | Rice, Chicken, carrots, edamame, cucumber |
| Saturday | Rice, Edamame Beans, chips, meatballs |
| Sunday | Smoothie, Doritos, Spaghetti |
| Monday | Eggs, Croissant, Ratatoille, couscous, m&ms |
| Tuesday | Rice Waffle Peanut Butter, Bread, eggs, apples |
| Wednesday | Apples, Sandwich surimi, Fries, Doritos |
| Thursday | Bread, Chicken Salad, Rice Cracker, Peanut Butter, Chipolata, apples |
| Friday | Sandwishes, bueno Spread, chicken, doritos, Apples; Rice Cracker Peanut Butter |
| Saturday | Rice Waffle Peanut Butter, Apples, Rice veggies chicken egg. |
| Sunday | Toast, Pizza, Apple, Rice Waffle Peanut Butter |
| Monday | Rice, Bread, Sausage, cheese, pastry, Gyoza |
| Tuesday | Croissant, some cheese |
| Wednesday | Sandwish, surimi, crackers, hamburgers |
| Thursday | Hamburgers, Apple, Mais Waffle Peanus Butter, |
| Friday | Rice Dish, Hamburger, Apples |
| Saturday | Rice, Fish, Peas, Bread, Meat, Doritos |
| Sunday | Fried Rice minced meat, Hamburgers,Monster drink x3 |
| Monday | Mcdonalds, ham |
August Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 August | 65.0 kg | 00:10 | 08:50 | 24.30€ | 0.00€ | 8 |
| 02 August | 64.6 kg | 00:00 | 06:45 | 6.63€ | 0.00€ | 7 |
| 03 August | 64.6 kg | 00:00 | 08:00 | 1.27€ | 11.5€ | 7 |
| 04 August | 64.5 kg | 00:00 | 08:00 | 14.5€ | 9.00€ | 7 |
| 05 August | 64.1 kg | 00:35 | 07.50 | 4.45€ | 10.0€ | 7 |
| 06 August | 64.6 kg | 00:10 | 08:00 | 10.76€ | 0.00€ | 7 |
| 07 August | 65.3 kg | 00:00 | 08:20 | 12.11€ | 0.00€ | 9 |
| 08 August | 65.5 kg | 00:20 | 08:20 | 15.87€ | 0.00€ | 7 |
| 09 August | 66.5 kg | 01:30 | 10:20 | 6.93€ | 0.00€ | 7 |
| 10 August | 66.3 kg | 00:10 | 08:40 | 4.23€ | 3.00€ | 7 |
| 11 August | 66.4 kg | 00:00 | 08:40 | 18.61€ | 0.00€ | 6 |
| 12 August | 66.6 kg | 00:40 | 09:20 | 8.20€ | 0.00€ | 7 |
| 13 August | 67.5 kg | 01:30 | 09:20 | 6.98€ | 0.00€ | 7 |
| 14 August | 67.6 kg | 01:40 | 09:20 | 15.13€ | 0.00€ | 7 |
| 15 August | 66.1 kg | 00:20 | 09:00 | 6.97€ | 0.00€ | 6 |
| 16 August | 67.2 kg | 00:30 | 09:00 | 9.99€ | 0.00€ | 6 |
| 17 August | 66.4 kg | 00:20 | 09:15 | 72.15€ | 0.00€ | 7 |
| 18 August | 66.9 kg | 02:10 | 10:00 | 11.02€ | 0.00€ | 6 |
| 19 August | 67.2 kg | 01:20 | 09:00 | 18.00€ | 0.00€ | 6 |
| 20 August | 67.0 kg | 00:30 | 09:40 | 20.73€ | 0.00€ | 6 |
| 21 August | 67.1 kg | 00:20 | 09:20 | 17.91€ | 0.00€ | 7 |
| 22 August | 66.9 kg | 00:00 | 10:00 | 6.01€ | 0.00€ | 6 |
| 23 August | 77.0 kg | 00:20 | 09:30 | 9.01€ | 0.00€ | 6 |
| 24 August | 77.1kg | 01:30 | 11:00 | 14.07€ | 0.00€ | 6 |
| 25 August | 66,6 kg | 00:20 | 09:20 | 0.00€ | 0.00€ | 8 |
| 26 August | 67.0 kg | 00:00 | 10:00 | 20.44€ | 0.00€ | 7 |
| 27 August | 67.5 kg | 00:10 | 08:30 | 7.03€ | 0.00€ | 6 |
| 28 August | 67.2 kg | 00:00 | 09:30 | 5.15€ | 0.00€ | 7 |
| 29 August | 67.4 kg | 00:40 | 10:00 | 8.79€ | 0.00€ | 6 |
| 30 August | 67.8 kg | 05:00 | 09:40 | 11.21€ | 0.00€ | 5 |
| 31 August | 67.3 kg | 01:00 | 09:00 | 13.77€ | 0.00€ | 5 |
Next Day Goals: I aim to have some productivity in the morning and have a family time day otherwise.