Day 3009 | Afternoon Walk & Evening Hot Yoga
It was a good start of the new month going for a walk with a friend in the afternoon while I also joined a hot yoga class in the evening which git me to 16k steps on the day and plenty of activity overall. I still ate a bit too large portions of food though with a big smoothie in the morning and a full cup of rice with tuna and some veggies in the late afternoon. I was not going to eat anything in the evening after getting back from the Hot Yoga but I failed as I ate some Yoghurt and also some rice waffles with Peanut butter. That still is a part that I really need to work on.
I also started with the daily reps where I'm not so much focused on the numbers but more on doing clean reps.
October Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/10/2026 | 7x50kg Incl Bench | 7 PushUp | 20 PushUp | 6x50kg Incl Bench |
| 05/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 08/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 12/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 15/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 18/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 22/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 25/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| 28/10/2026 | ...x50kg Incl Bench | ... PushUp | ... PushUp | ...x50kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 02/10/2026 | - | - | - | - |
| 06/10/2026 | - | - | - | - |
| 09/10/2026 | - | - | - | - |
| 13/10/2026 | - | - | - | - |
| 16/10/2026 | - | - | - | - |
| 19/10/2026 | - | - | - | - |
| 23/10/2026 | - | - | - | - |
| 26/10/2026 | - | - | - | - |
| 29/10/2026 | - | - | - | - |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/10/2026 | - | - | - | - |
| 07/10/2026 | - | - | - | - |
| 10/10/2026 | - | - | - | - |
| 14/10/2026 | - | - | - | - |
| 17/10/2026 | - | - | - | - |
| 20/10/2026 | - | - | - | - |
| 24/10/2026 | - | - | - | - |
| 27/10/2026 | - | - | - | - |
| 30/10/2026 | - | - | - | - |
| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Planking | 0 | - | - | - | - | - | - | - | - | - |
| Day | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| Planking | - | - | - | - | - | - | - | - | - | - |
| Day | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| Planking | - | - | - | - | - | - | - | - | - | - |
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 30 | 69.4 kg | 21.0% | 74.9% | 69 | 41 | 79 |
| October 1 | 69.3 kg | 20.9% | 75.0% | 64 | 41 | 79 |
Needed Improvement (-4,9kg / -4,6kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.0kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.8kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 | 8.0 |
| Waist-to-hip ratio | 0.7 | 0.7 | 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 68.5 | 68.4 | 68.7 | 68.6 | 68.6 | 68.8 | 68.7 | 68.5 | 69.4 | 69.4kg (687.3/ 10 = 68.73kg)
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 |
| Thursday | Toast, Sandwishes, Noodles |
| Friday | Croissant, cookies, Rice, Mcdonalds |
| Saturday | Mais Waffle Peanut Butter, rice, eggs, veggies |
| Sunday | Smoothie, Rice, Tuna, Doritos, Chicken, Mushroom |
| Monday | Lentil Pasta, Mushrooms, cream & Cheese, Apples |
| Tuesday | Smoothie, Ikea Kids meal, Rice Veggies |
| Wednesday | Cookies, Pita |
| Thursday | Smoothie, Salami; Ice Cream, Rice chicken |
| Friday | Morning pastries, sandwishes |
| Saturday | Wraps, Cheese, cucumbersalad, chicken, Wrap Pizza. |
| Sunday | Lentil Pasta, Bread Meat, chicken, Doritos, Magnum Ice Cream |
| Monday | Smoothie, Rice-Veggies-Chicken-eggs, Rice Waffle Peanut Butter |
| Tuesday | Eggs, Rice Waffle Peanut Butter, White Chocolate, Veggies eggs cheese |
| Wednesday | Smoothie, Mais Cracker Smoked Salmon,Wraps, Rice |
| Thursday | Rice Waffle Peanut Butter, Sausages & Beans, Chocolate, Sausages |
| Friday | Eggs, Yoghurt, Rice Waffle Peanut Butter, Fries & mayonese |
| Saturday | Rice, Veggies, Minced Meat, Eggs, greek yoghurt |
| Sunday | Rice Chicken, Fries, tofu vegetables, cookies. |
| Monday | Baguette Chickensalad, Doritos |
| Tuesday | mais waffles Smoked Salmon, Ice Cream |
| Wednesday | Bread, bueno Spread, salami, Eggs Toast |
| Thursday | Smoothie, Rice, Tuna, Eggs, Veggies, Rice Waffle Peanut Butter x3, Yoghurt |
August Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 Oktober | 69.4 kg | 00:00 | 09:00 | 0.00€ | 0.00€ | 7 |
Next Day Goals: I might skip a hot yoga class and make it into a water fasting day. I also will make it into a family day in the late afternoon and evening.
I think it’s normal to eat a bit more sometimes, especially after so much movement. A big smoothie in the morning and rice with tuna and veggies sounds healthy overall. Even if you ate yoghurt and rice waffles later, it’s okay. Balance is more important than perfection. Don’t be too hard on yourself, you’re already doing great. 😁😅