Day 2987 | Tennis & Regular Wednesday

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 was actually my 44th birthday but I always prefer to just keep a similar routine and not do anything special. I did however take the opportunity (excuse) to once more just eat what I felt like which was making a fresh pizza. I also could not resist some temptation and went to get m&m's in the evening to eat while watching some tv.

Aside from this I went to play tennis and also got quite some messages so it was a pretty ok day overall. I did my reps but only really half getting things started and did not end up going for a walk.

Day	Steps	Total
Monday	17464 Steps	17464 Steps
Tuesday	2619 Steps	20083 Steps
Wednesday	4195	24078 Steps

I will go straight into another push day doing more than previously on Thursday.

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September Daily Reps

Push Days	Set #1	Set #2	Set #3	Set #4
07/09/2026	5x50kg Incl Bench	20 PushUp	20 PushUp	3x50kg Incl Bench
10/09/2026	... Incl Bench	... PushUp	... PushUp	... Incl Bench
14/09/2026	... Incl Bench	... PushUp	... PushUp	... Incl Bench
17/09/2026	... Incl Bench	... PushUp	... PushUp	... Incl Bench
21/09/2026	... Incl Bench	... PushUp	... PushUp	... Incl Bench
24/09/2026	... Incl Bench	... PushUp	... PushUp	... Incl Bench

Pull Days	Set #1	Set #2	Set #3	Set #4
08/09/2026	4	3	3	2
11/09/2026	.	.	.	.
15/09/2026	.	.	.	.
18/09/2026	.	.	.	.
22/09/2026	.	.	.	.
25/09/2026	.	.	.	.
29/09/2026	.	.	.	.

Squat Days	Set #1	Set #2	Set #3	Set #4
09/09/2026	20	15	10	5
12/09/2026	.	.	.	.
16/09/2026	.	.	.	.
19/09/2026	.	.	.	.
23/09/2026	.	.	.	.
26/09/2026	.	.	.	.
30/09/2026	.	.	.	.

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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
September 1	67.2 kg	19.7%	76.2%	74	40	80
September 2	67.8 kg	20.0%	75.8%	77	40	80
September 3	68.0 kg	20.2%	75.7%	73	40	80
September 4	68.6 kg	20.4%	75.5%	73	40	80
September 5	69.3 kg	20.6%	75.2%	94	40	80
September 6	68.5 kg	20.2%	75.8%	71	40	80
September 7	68.0 kg	20.0%	75.9%	86	40	80
September 8	67.6 kg	20.0%	75.9%	71	41	80
September 9	78.4 kg	20.4%	75.4%	83	41	79

Needed Improvement (-4,0kg / -4,3kg Fat / +0,3kg Muscle)

Indicator|July|August|September
-|-|-
Muscle Mass| 50.5 kg |51.3 kg|51.6kg
Bonemineral %|4.3%| 4.2%| 4.1%
Skeleton Muscle| 26.8 kg | 26.8kg|26.7kg
Viceral Fat | 6.0 |7.0|8.0
Waist-to-hip ratio | 0.7| 0.7|0.7

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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 67.8 | 67.3 | 67.2 | 67.8 | 68.0 | 68.6 | 69.4 | 68.4 | 68.0 | 67.6 |68.4 kg (680.7/ 10 = 68.07kg)

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Daily Food Diary

Day	Food
Sunday	Smoothie, Rice-Fish-Peas, Banana
Monday	Eggs, Rice Crackers cheese, Peanut Butter, Soup, Veggies, Apples
Tuesday	Rice Crackers Peanut Butter, Rice-Veggies-eggs-Chicken-cucumber
Wednesday	curd tart, Pizza, m&ms

August Stats:

Day	Weight	Bed Time	Awake	Food	Other	Day Score
01 September	67.2 kg	00:10	09:40	0.00€	0.00€	7
02 September	67.8 kg	00:10	09:00	15.45€	0.00€	6
03 September	68.0 kg	00:00	09:40	11.92€	0.00€	6
04 September	68.6 kg	00:40	09:30	9.03€	0.00€	6
05 September	69.4 kg	01:50	10:15	13.07€	0.00€	7
06 September	68.4 kg	00:00	08:00	0.00€	0.00€	7
07 September	68.0 kg	00:20	08:40	0.00€	0.00€	8
08 September	67.6 kg	00:30	09:20	9.31€	0.00€	7
09 September	68.4 kg	00:20	09:00	15.65€	0.00€	7

Next Day Goals: I will try to have some more productivity on Thursday and aim to go for a walk with a friend from my hot yoga classes.