Tuesday is back becoming my weekly Family day. I went to my parents place quite late and took my mom who is otherwise stuck at home on revalidation from hip surgery to some places. I also suggested her to drive her to her friend which she really appreciated. Once back home, I spend some time with my sister and brother in law followed by watching some tv with my mom and eventually going back to my appartment.
I kind of resisted the temptation to eat extra and unhealthy so that is a big win but I also failed my leg day only doing 1 set breaking that good streak. Howester, I kind of showed that this way of going about muscle exercises possibly can work. I will put them on hold now a couple of days and resume in September making it something to track month by month.
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 07/08/2026 | 456kg Incl Bench | 17 PushUp | 17 PushUp | 532kg Incl Bench |
| 11/08/2026 | 570kg Incl Bench | 19 PushUp | 19 PushUp | 570kg Incl Bench |
| 15/08/2026 | 600 kg Incl Bench | 20 PushUp | 20 PushUp | 600kg Incl Bench |
| 19/08/2026 | 510 kg Incl Bench | 21 PushUp | 21 PushUp | 425kg Incl Bench |
| 23/08/2026 | 553 kg Incl Bench | 22 PushUp | 22 PushUp | 425kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 08/08/2026 | 2 | 3 | 3 | 3 |
| 12/08/2026 | 4 | 3 | 3 | 3 |
| 16/08/2026 | 4 | 4 | 3 | 3 |
| 20/08/2026 | 4 | 4 | 4 | 4 |
| 24/08/2026 | 5 | 4 | 4 | 4 |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 09/08/2026 | 40 | 20 | 20 | 20 |
| 14/08/2026 | 30 | 20 | 30 | 30 |
| 17/08/2026 | 30 | 30 | 30 | 30 |
| 21/08/2026 | 35 | 35 | 30 | 30 |
| 25/08/2026 | 35 | x | x | x |
| Day | Weight | Fat % | Muscle | BPM | Age | Score |
|---|---|---|---|---|---|---|
| July 31 | 65.5 kg | 18.2% | 77.6% | 70 | 40 | 80 |
| August 01 | 65.0 kg | 17.9% | 77.8% | 78 | 40 | 80 |
| August 02 | 64.6 kg | 17.7% | 78.0% | 76 | 40 | 80 |
| August 03 | 64.6 kg | 17.6% | 78.0% | 84 | 40 | 80 |
| August 04 | 64.5 kg | 17.4% | 78.3% | 80 | 40 | 80 |
| August 05 | 64.1 kg | 17.2% | 78.5% | 79 | 40 | 80 |
| August 06 | 64.6 kg | 17.5% | 78.2% | 73 | 40 | 80 |
| August 07 | 65.3 kg | 17.8% | 77.9% | 72 | 40 | 80 |
| August 08 | 65.6 kg | 18.0% | 77.7% | 77 | 40 | 80 |
| August 09 | 66.5 kg | 18.6% | 77.1% | 85 | 40 | 80 |
| August 10 | 66.3 kg | 18.4% | 77.4% | 63 | 40 | 80 |
| August 11 | 66.4 kg | 18.5% | 77.3% | 66 | 40 | 80 |
| August 12 | 66.8 kg | 18.9% | 76.9% | 75 | 40 | 80 |
| August 13 | 67.5 kg | 19.3% | 76.6% | 86 | 40 | 80 |
| August 14 | 67.6 kg | 19.2% | 76.5% | 82 | 40 | 80 |
| August 15 | 66.1 kg | 18.5% | 77.3% | 73 | 40 | 80 |
| August 16 | 67.2 kg | 19.2% | 76.6% | 69 | 40 | 80 |
| August 17 | 66.4 kg | 18.8% | 77.0% | 85 | 40 | 80 |
| August 18 | 66.9 kg | 19.0% | 76.8% | 78 | 40 | 80 |
| August 19 | 67.2 kg | 19.6% | 76.2% | 77 | 40 | 80 |
| August 20 | 67.0 kg | 19.4% | 76.4% | 57 | 40 | 80 |
| August 21 | 67.1 kg | 19.0% | 76.9% | 64 | 40 | 80 |
| August 22 | 66.9 kg | 18.9% | 77.0% | 77 | 40 | 80 |
| August 23 | 67.0 kg | 19.3% | 76.6% | 81 | 40 | 80 |
| August 24 | 67.1 kg | 19.3% | 76.5% | 73 | 40 | 80 |
| August 25 | 66.6 kg | 19.2% | 76.6% | 71 | 40 | 80 |
Needed Improvement (-2,7kg / -3,3kg Fat / +0,6kg Muscle)
- Muscle Mass = 50.5 kg -> 51.0 kg (v)
- Bonemineral % = 4.3% -> 4.2% (-)
- Skeleton Muscle = 26.8 kg -> 26.1kg (x)
- Viceral Fat = 6.0 -> 8.0 (x)
- Waist-to-hip ratio = 0.7 -> 1.0 (x)
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 67.2 | 66.4 | 66.9 | 67.2 | 67.0 | 67.1 | 66.9 | 67.0 | 67.1 | 66.6 kg (669.4/ 10 = 66.94kg)
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 |
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 |
Next Day Goals: I will play tennis on Wednesday, have a bit of productivity in the afternoon and help my sister who will be fixing the students room of my oldest niece in the early evening.
1 comments
That’s still a win! Resisting the urge to eat extra unhealthy food shows discipline, and even if leg day didn’t go perfectly, you proved that your approach can work. Putting it on hold and tracking month by month sounds like a smart way to stay consistent without burning out. Keep it up! Progress isn’t always perfect, but it’s definitely happening!😇