September 8, 2024
Woke up at 6:20 AM.
Drank half a liter of water and meditated.
Went for a workout (ran 3 km at a pace of 6’00", feeling a drop in performance, likely due to pushing myself hard with 4 intense sessions per week).
Returned home.
Had breakfast.
Took a one-hour nap.
Ate lunch while watching MotoGP.
Relaxed.
Did some household chores.
Had dinner.
Now watching the US Open final with Sinner, an Italian 
, in the final.
Day 64 of nofap/semen retention
Urges: 7/10
Rating: 7.5/10
September 9, 2024
Woke up at 9:00 AM.
Had breakfast.
Relaxed.
Had lunch at home.
Went out to take my brother to the dentist.
Bought some food.
Took a walk with my brother.
Had dinner.
Watched the Apple event.
Went for a run (3 km at a pace of 5’58") and walked 3 km.
Relaxed.
Now preparing to go to sleep.
Day 65 of nofap/semen retention
Urges: 6/10
Rating: 8.5/10
September 10, 2024
Woke up at 10:00 AM.
Had breakfast.
Faced issues with delivery services and a technician who didn’t show up (neither arrived in the end).
Relaxed.
Had lunch.
Relaxed some more.
Had dinner.
Took my brother to buy school supplies.
Now heading to bed.
Day 66 of nofap/semen retention
Urges: 7/10
Rating: 3/10
September 10
Day 37
Discipline of the day: No phone in the bedroom
Struggle of the day: Being yelled at by my boss
Trigger of the day: YouTube
Urges: 6.5/10
Overall: 6/10
September 11, 2024
Woke up at 5:45 AM.
Had breakfast.
Took my brother to school.
Ran errands for the house.
Picked up a package from the courier.
Had lunch.
Relaxed.
Went out to run more errands.
Returned home, organized everything, and cleaned the bathroom.
Went for a run (ran 1.89 km at an average pace of 5’11", then walked 1.21 km, ran 1.17 km at an average pace of 5’59", and walked another 1.89 km).
Got home, recovered with an isotonic drink, and relaxed for a few minutes.
Cooked a very tasty Italian fish dish.
Tidied up the kitchen a bit.
Now relaxing.
Day 67 of nofap/semen retention
Urges: 6/10 (I noticed a strange tremor between the scrotum and the testicles, especially when lying down or semi-reclined. Not sure what it is—what could it be?)
Rating: 10/10
Steps: 16,658
Calories burned: 1,693
Sep 11
Wonder if it has anything to do with the retention?
Had a night fall last night so today I made sure to push myself to fight urges
Overall 6/10 Meh
Probably yes. I think it is directly linked to retention.
September 12, 2024
Woke up at 7:30 AM.
Had breakfast.
Watched YouTube.
Picked up a package.
Cooked a good lunch (7.5/10).
The technician came to fix the Wi-Fi at home.
Went out to buy dinner in the rain.
Ate dinner.
Cleaned up the kitchen.
Relaxed and went to bed.
Day 68 of nofap/semen retention
Rating: 8/10
Urges: 4/10
I will reach 40 days in 4 hours. Any good ideas to celebrate?
Sunset or sunrise, stay there in the present, think how far you come and how was your life before, try to do a lot of self-analysis, it will do you good and you will feel a little more calm.
September 13, 2024
Woke up at 6:00 AM.
Grabbed a quick breakfast.
Dropped my brother off at school.
Bought breakfast for my mom.
Relaxed.
Had lunch.
Pre-ordered the iPhone 16 Pro Max (I might have been one of the first 1,000!).
Chilled watching YouTube.
Went for a run on the beach in the rain (very dangerous, but an intense and unforgettable experience), not my best performance but not too bad either.
Came back home.
Played a football match with my new football kit.
Took a shower.
Had dinner.
Now heading to bed.
Day 69 of nofap/semen retention
Rating: 10/10
Urges: 0/10
Steps: 15,500+
Calories burned: 1,743
Yes sure!! Happy to see you on board!!
Let’s go! @zeus99 I did a 5km run today and I see why it’s part of your routine. I feel nice and mellow.
Welcome @Faith_Warrior, happy to have ya!
Congratulations bro!! If you can keep this habit at least 3 days a week for a long period of time you will see how your life will change for the better!!
Running is about discipline, resilience, mindset, improvement, working towards a goal, keeping busy, increasing your endorphins, increasing your energy, knowing better your body.
Thanks bruh. Same here
September 14, 2024
Woke up at 8:00 AM.
Had breakfast.
Relaxed.
Had lunch.
Relaxed watching scientific YouTube videos.
Did some household chores.
Watched a Serie A football match.
Had dinner.
Watched more Serie A matches while finishing some chores.
Won €130 on a bet.
Now relaxing before going to bed.
• Day 70 of nofap/semen retention
• Rating: 4/10
• Urges: 5.5/10
September 15, 2024
Woke up at 8:30 AM.
Relaxed.
Had lunch.
Watched a Serie A match of my favorite team.
Went for a run (did 2/3 km at a pace of 4’58", then did 4 km in 30 minutes to gradually recover).
Returned home and replenished some sugars.
Relaxed with YouTube and TikTok.
Took a shower.
Prepared and ate dinner.
Then went to bed.
Day 71 of nofap/semen retention
Rating: 7.5/10
Urges: 3/10
September 16, 2024
Woke up at 6:10 AM
Breakfast
Accompanied my brother to school
Returned home
Rested
Had lunch
Relaxed for 1 to 1.5 hours
Went for a 3 km run with an average pace of 5’18"
Returned home and took my brother to the dentist (5 minutes walk from home)
Waited for half an hour for the appointment to finish
Returned home, changed clothes, and went to football (burned 520 kcal, played for 1 hour and 3 minutes; unfortunately, my smartwatch did not record the distance)
Now going to take a shower
• Total calories burned: 1700
• Total steps: 14,720
September 17, 2024
Woke up at 10:00 AM
Procrastinated
Left the house at 11:20 AM
Went to the bank
Bought lunch
Had lunch
Chilled
Took my dogs out for a long walk
Went out to run some errands and bought dinner
Had dinner
Now chilling
Day Rating: 8/10
Urges: 7/10
Day 72 of Seed Retention NoFap