Day 2953 | New Workout Routine Plan
Thursday was a fairly slow day where I didn't actually do that much. However, I did come up (find on the internet) a workout plan to gain some muscle that might work for me as I haven't really gotten to it yet otherwise.
New Workout Plan...
So basically I want to keep it as simple as possible and also have something I can realistically do even on days where I don't feel like it while also making it somewhat of a challenge. I saw that all that is needed (especilly when starting) is just3 basic movements. Push (for chest), Pull (for back), & Squat (for legs)
So what I will do is to have push/squat/rest days only doing 1 (or 2) exercises in 4 sets throughout the day each time close to the max I can do with proper form and keep track of the numbers always trying to improve or add weight. On Friday I will start with a push day. I also don't really need any equipment.
I wanted to get some candy and went at the hour of the week when it was -33% off. I did eat all of it and also had cravings for bread so I optend for the 'healthy option' taking a small dark brown bread with nuts in it along with smoked salmon, cottage cheese and peanut butter eating the entire thing. On the cottage cheese I did some of the nori seasoning which was a really good combination. I also avoided going out for chips or anything else that is bad so at least there it was a win.
| Day | Weight | Fat % | Muscle | BPM | Age | Score |
|---|---|---|---|---|---|---|
| July 31 | 65.5 kg | 18.2% | 77.6% | 70 | 40 | 80 |
| August 1 | 65.0 kg | 17.9% | 77.8% | 78 | 40 | 80 |
| August 2 | 64.6 kg | 17.7% | 78.0% | 76 | 40 | 80 |
| August 3 | 64.6 kg | 17.6% | 78.0% | 84 | 40 | 80 |
| August 4 | 64.5 kg | 17.4% | 78.3% | 80 | 40 | 80 |
| August 5 | 64.1 kg | 17.2% | 78.5% | 79 | 40 | 80 |
| August 6 | 64.6 kg | 17.5% | 78.2% | 73 | 40 | 80 |
Needed Improvement (-0,2kg / -1,6kg Fat / +1,4kg Muscle)
- Muscle Mass = 50.5 kg -> 50.5 kg (-)
- Bonemineral % = 4.3% -> 4.3% (-)
- Skeleton Muscle = 26.8 kg -> 26.7 kg (x)
- Viceral Fat = 6.0 -> 6.0 (x)
- Waist-to-hip ratio = 0.7 -> 0.8 (v)
Activity Tracking
| Day | Activity | Push | Squat | Pull | crunch | Plank |
|---|---|---|---|---|---|---|
| Saturday | Dog Walk | 0x50kg | 0 | 0 | 0 | 0 Sec |
| Sunday | Evening Walk | 0x50kg | 0 | 0 | 4 | 0 Sec |
| Monday | Morning Walk | 0x50kg | 0 | 0 | 0 | 0 Sec |
| Tuesday | - | 0x50kg | 0 | 0 | 1 | 0 Sec |
| Wednesday | Dog Walk | 0x50kg | 0 | 0 | 3 | 0 Sec |
| Thursday | - | 0x50kg | 0 | 15 | 2 | 0 Sec |
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 65.5 | 65.0 | 64.6 | 64.6 | 64.5 | 64.1 | 64.6kg (7/ 10 = 64.70kg)
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 |
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 |
Next Day Goals: Friday should be a fun day as I plan an afternoon cooking session with my youngest niece. In the evening, the new football season starts and I'm looking forward to that.