Day 3019 | New Week, New Goals
I kind of failed on all my goals of last week as I only joined 2 Hot Yoga Classes, did not limit my eating to 2 times a day and no Gluten, only went on 1 walk, and didn't do a single plank.
Instead, I got quite hooked on trying out the FOMO app and kind of let myself go in food once again. The thing is that at this point there are 7 more weeks before I go back to Thailand which still feels enough to get in great shape at the time when I leave but I will have to start and take it seriously at some point.
So the goal is for this week to be that point (again). So pretty much all the goals I had last week I will push a week forward and I have the aim to be around 68kg by next week having joined hot yoga classes on Monday, Tuesday, Friday, Saturday. Limiting my food to Twide a day max and cutting out all the unhealthy things. I also will take my daily reps more serious and add daily planks and want to do a water fasting day on Sunday.
October Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/10/2026 | 7x50kg Incl Bench | 17 PushUp | 20 PushUp | 6x50kg Incl Bench |
| 05/10/2026 | 8x50kg Incl Bench | 20 PushUp | 20 PushUp | 6 x50kg Incl Bench |
| 08/10/2026 | 8 x50kg Incl Bench | 21 PushUp | 21 PushUp | 6 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 | 4 | 3 | 3 | 3 |
| 06/10/2026 | 4 | 4 | 4 | 4 |
| 09/10/2026 | 5 | 4 | 4 | 4 |
| 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 | 25 | 25 | 25 | 25 |
| 07/10/2026 | 26 | 26 | 26 | 26 |
| 10/10/2026 | 27 | 27 | 27 | 27 |
| 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 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Day | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| Planking | 0 | - | - | - | - | - | - | - | - | - |
| 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 |
| October 2 | 68.6 kg | 20.5% | 75.4% | 72 | 41 | 79 |
| October 3 | 68.5 kg | 20.5% | 75.5% | 80 | 41 | 80 |
| October 4 | 69.0 kg | 20.7% | 75.2% | 95 | 41 | 80 |
| October 5 | 69.4 kg | 20.9% | 75.1% | 85 | 41 | 80 |
| October 6 | 69.5 kg | 20.9% | 75.1% | 78 | 41 | 80 |
| October 7 | 69.8 kg | 21.1% | 74.9% | 80 | 41 | 80 |
| October 8 | 69.2 kg | 20.7% | 75.3% | 78 | 41 | 80 |
| October 9 | 69.3 kg | 20.9% | 75.0% | 82 | 41 | 79 |
| October 10 | 70.0 kg | 21.2% | 74.9% | 79 | 41 | 79 |
| October 11 | 69.6 kg | 21.1% | 74.9% | 75 | 41 | 79 |
Needed Improvement (-5,2kg / -5,0kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.1kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.9kg |
| 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 68.6 | 68.5 | 69.0 | 69.4 | 69.5 | 69.8 | 69.2 | 69.3 | 70.0 | 69.6kg (692.6/ 10 = 69,26kg)
Daily Food Diary
| Day | Food |
|---|---|
| Thursday | Smoothie, Rice, Tuna, Eggs, Veggies, Rice Waffle Peanut Butter x3, Yoghurt |
| Friday | Rice Chicken veggies, chocolate |
| Saturday | Yoghurt Banana, Bread, meat, Sausage, pudding |
| Sunday | Bread, Salami, chicken, doritos |
| Monday | Fried Rice, Cookies, Chips |
| Tuesday | Croissant pudding, Potatoes, veggies, waffle, chocolate |
| Wednesday | Bread, butter, lunch Meat, Cookies, Apple Crumble |
| Thursday | Rice Waffle Butter, Rice Tuna Eggs |
| Friday | Rice, Chicken, Veggies, butter, chips |
| Saturday | Spaghetti, cookies |
| Sunday | Bread, chicken salad, minced meat, Doritos |
October Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 October | 69.4 kg | 00:00 | 09:00 | 0.00€ | 0.00€ | 7 |
| 02 October | 68.6 kg | 00:00 | 09:00 | 5.37€ | 0.00€ | 8 |
| 03 October | 68.5 kg | 00:00 | 10:00 | 7.21€ | 0.00€ | 7 |
| 04 October | 69.0 kg | 00:00 | 09:30 | 12.30€ | 0.00€ | 6 |
| 05 October | 69.4 kg | 00:50 | 09:20 | 13.72€ | 0.00€ | 6 |
| 06 October | 69.5 kg | 00:00 | 09:30 | 0.00€ | 0.00€ | 8 |
| 07 October | 69.8 kg | 00:00 | 08:00 | 17.50€ | 0.00€ | 6 |
| 08 October | 69.2 kg | 00:40 | 09:00 | 3.72€ | 0.00€ | 7 |
| 09 October | 69.3 kg | 01:40 | 10:20 | 5.39€ | 2.99€ | 7 |
| 10 October | 70.0 kg | 00:20 | 10:00 | 11.35€ | 0.00€ | 6 |
| 11 October | 69.6 kg | 00:00 | 09:40 | 13.64€ | 0.00€ | 7 |
Next Day Goals: I aim to have some productivity during the day, limit my eating, do my reps and join an evening hot yoga class.
Falling short on last week's goals stings, but seven weeks until Thailand is still plenty of runway to rebuild the routine one yoga class at a time.
I tend to procrastinate things but now with 7 weeks left and quite some progress to make I hope I really start to get things going.
Carrying the same goals forward instead of inventing new ones is the honest version of starting over, and the seven weeks until Thailand gives the 68kg target a real shape.
It pretty much always goes this way, really good disciplined period where some slacking kicks in and turns into letting myself go fully to the point where I need to change again which takes a while of procrastination and fail weeks but I always evenyually find back to discipline. The goal is to overcome these swings or at least increase always extend the periods.