Day 3029 | Upcoming Sickness

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...

I was supposed to play an hour on tennis on Wednesday but the friend I played with cancelled and it was not a bad thing as I also started to feel a tiny bit of sickness upcoming. So I made it into a cosy indoor home day which I quite enjoyed. There was 1 football match in the evening which I watched but I got myself in somewhat of a losing streak where it feels impossible for me to win a bet. This will surely pass though and I've been through it many times. I failed to eat fully healthy but also got a lot of vegetables from the supermarket and some honey to make tea.

The reps are still on puaze but by the end of the month I aim to have caught up with them.

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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	9x50kg Incl Bench	22 PushUp	22 PushUp	7x50kg Incl Bench
15/10/2026	9x50kg Incl Bench	23 PushUp	23 PushUp	7x50kg Incl Bench
19/10/2026	x x50kg Incl Bench	x PushUp	x PushUp	x x50kg Incl Bench
22/10/2026	x x50kg Incl Bench	x PushUp	x PushUp	x 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	5	5	5	5
16/10/2026	x	x	x	x
20/10/2026	x	x	x	x
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	28	28	28	28
17/10/2026	x	x	x	x
21/10/2026	x	x	x	x
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	60	70	80	90	0	0	0	0	0
Day	21	22	23	24	25	26	27	28	29	30
Planking	0	-	-	-	-	-	-	-	-	-

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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 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
October 12	69.6 kg	21.1%	74.9%	69	41	79
October 13	69.2 kg	20.9%	75.0%	66	41	79
October 14	68.9 kg	20.7%	75.2%	77	41	79
October 15	69.2 kg	20.8%	75.1%	81	41	80
October 16	69.1 kg	20.8%	75.1%	80	41	79
October 18	69.3 kg	21.0%	74.9%	89	41	79
October 19	69.5 kg	20.9%	75.1%	70	41	79
October 20	69.4 kg	20.9%	75.1%	80	41	80
October 21	69.7 kg	21.1%	74.9%	80	41	79

Needed Improvement (-5,3kg / -5,0kg Fat / +0,0kg Muscle)

Indicator	July	August	September	Okctober
Muscle Mass	50.5 kg	51.3 kg	52.0kg	52.2kg
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

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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 69.6 | 69.2 | 68.9 | 69.2 | 69.1 | 69.3 | 69.3 | 69.4 | 69.4 | 69.7kg (692.6/ 10 = 69,26kg)

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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
Monday	Rice, vegetables, chicken, 2 apples
Tuesday	Smoothie, Rice, Tuna, Soy Sprouts, Apple
Wednesday	Oatmeal, white chocolate, Beans, tomato, Sweet Potato
Thursday	Fried Rice minced meat, Rice Waffe chicken & peanut butter, chips
Friday	Chocolate, bread, chicken, cheese, butter
Sunday	Banana, Rice, Fries
Monday	Bread, Minced Meat, Cookies, Rice
Tuesday	Croissant custard, Caulliflower Potatoes
Wednesday	Rice waffle Peanut Butter, Bread, salad, doritos, chocolate

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
12 October	69.6 kg	00:20	09:20	3.76€	0.00€	8
13 October	69.2 kg	00:00	09:10	0.00€	0.00€	7
14 October	68.9 kg	00:00	09:30	0.00€	0.00€	9
15 October	69.2 kg	02:30	10:10	9.81€	0.00€	7
16 October	69.1 kg	00:20	09:15	20.91€	0.00€	7
18 October	69.3 kg	00:00	09:30	6.80€	0.00€	8
19 October	69.4 kg	01:00	10:15	11.44€	0.00€	7
20 October	69.4 kg	00:00	09:15	2.98€	0.00€	8
21 October	69.7 kg	01:00	10:10	22;43€	0.00€	7

Next Day Goals: The main goal will be to eat more healthy, take it slow and put some effort in the football matches.