EsteBot
Sign inLooking back · Sat 9 May 2026
How should you train today?
Held back by training load.
Training loadstrain
this week's load is 4.00× your 4-week average (a jump); days varied enough (monotony 1.6)
Effort (RPE)no data
not enough sessions with RPE yet
Sleepgood
7.6 h last night
HRV & resting HRgood
HRV 38 this week vs 38 usual; resting HR 63 this week vs 63 usual
How you feelgood
energy 3/3 yesterday
Nutritiongood
protein 191 g a day vs 170 g target
Weight-loss paceno data
not enough weigh-ins for a 4-week comparison
The call counts these: rest when two or more areas show strain, take it easy with one strain or two to watch, go all out only when everything is good. No single signal decides the day. The score sits inside the call's band (rest 0–24, take it easy 25–49, normal 50–74, all out 75–100), higher the more areas are clear.
Today's session
Next in your push → pull → legs rotation after push on Fri 8 May. Exercises from your last Pull B (Tue 5 May); each target comes from the last time you did that exercise.
| Exercise | Today | Why | Last time |
|---|---|---|---|
| Barbell Bent-Over Row | 165 × 5 add load |
top set 160 × 5 at RPE 8 | 160 × 5, 160 × 5, 160 × 5 · Tue 5 May |
| Face Pull | 55 × 13 add a rep |
top set 55 × 12 at RPE 6 | 55 × 12, 55 × 12, 55 × 12 · Tue 5 May |
| Lat Pulldown | 155 × 8 add a rep |
top set 155 × 7 at RPE 9 | 155 × 8, 155 × 8, 155 × 7 · Tue 5 May |
| Dumbbell Hammer Curl | 40 × 9 add a rep |
top set 40 × 8 at RPE 7 | 40 × 8, 40 × 8, 40 × 8 · Tue 5 May |
One rule for every exercise, applied to its last session. Strength work (top set of 5 or fewer): RPE 8 or under adds load, 8.5–9 adds a rep. Accessories: add a rep up to 12 (15 for calves, laterals, shrugs, face pulls, leg extensions, flyes), then add load and drop to the bottom of the range. Bodyweight: beat the last total reps by 1–2. Any top set at RPE 9.5+: hold the load and make it cleaner. No RPE logged: repeat it. A take-it-easy verdict holds every load; a sore back drops the spine-loading lifts.
Recovery
From your notes, Fri 8 May: energy 3/3 — “good session, felt good”
Overnight HRV (ms)
Resting heart rate (bpm)
Sleep (hours asleep)
Load ratio (7-day vs 28-day)
Spinal load by day type, from your own sessions: push 0.62 · pull 1.25 · legs 1.40 (0–3).
Training calendar
March 2026
April 2026
May 2026
Hover a day for its sessions; click to open the page as of that day.
Body weight
-1.98 lb/week, line fitted through the last 4 weeks of weigh-ins (0.93% of body weight)
| Average this week vs last week | not enough weigh-ins to compare (7 and 0) | ||
| Average last 4 weeks vs the 4 before | not enough weigh-ins to compare (7 and 0) | ||
Planned pace: losing 0.5–1.0% of body weight a week (estebot.toml). A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 175 lb
20 Sep 2026 at the current pace — 37.8 lb to go from a 14-day trend of 212.8, about 19 weeks. A straight line: weight loss usually slows, so treat it as the pace you are on, not a promise.
Strength standards — best estimated 1RM, last 8 weeks
| Lift | e1RM | × body weight | Level | Next level at | At 175 lb |
|---|---|---|---|---|---|
| Squat | 268 lb | 1.26 | Novice | 302 lb | Intermediate |
| Bench press | 204 lb | 0.96 | Intermediate | 302 lb | Intermediate |
| Deadlift | 332 lb | 1.56 | Novice | 352 lb | Intermediate |
| Overhead press | 128 lb | 0.60 | Novice | 151 lb | Novice |
Squat + bench + deadlift: 805 lb, DOTS 228 (253 at 175 lb with the same lifts).
Levels use common 1RM-to-body-weight bands, scaled to your 213 lb 14-day average by body weight2/3, because a plain ratio underrates heavier lifters. e1RM comes from your best set (Epley), so lifts trained in sets of 3–5 read a little high or low against a tested single. The bands are a rough guide, not a federation standard. DOTS compares totals across body weights: roughly 300–350 is a good recreational lifter, about 400 national level, 500+ world class.
Nutrition — last 14 days marked complete
kcal/day over 7 complete days. Logged = Apple's burn (active + resting) minus Cronometer intake. Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7). They differ by 380 kcal/day. Protein target: 0.8 g per lb of body weight = 170 g/day at the 14-day trend (estebot.toml); you're averaging 194 g, 114% of it. For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight.
Micronutrients under 90% of the reference intake — food + supplements, last 28 days
| Nutrient | Food | + Supplements | Total | Of reference | Foods that close it |
|---|---|---|---|---|---|
| Fiber | 15 | – | 15 g | 40% | beans and lentils, oats, berries, chia seeds, vegetables |
| Vitamin E | 8.4 | – | 8.4 mg | 56% | sunflower seeds, almonds, peanut butter, avocado |
| Potassium | 2,582 | – | 2,582 mg | 76% | potatoes, beans and lentils, bananas, yogurt, spinach |
| Magnesium | 330 | – | 330 mg | 79% | pumpkin seeds, almonds, spinach, black beans, dark chocolate |
| Vitamin A | 749 | – | 749 µg | 83% | sweet potato, carrots, spinach, eggs |
Close to an upper limit (50% or more)
| Nutrient | Counted | Upper limit | Of limit | Note |
|---|---|---|---|---|
| Vitamin D | 2,196 IU | 4,000 IU | 55% | food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it. |
Reference: US Dietary Reference Intakes and upper limits, men 31–50. Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient. Supplements: Vitamin D3, Fish oil, every day, from supplements.toml. Food-log and label arithmetic, not a blood test.
Predictions
| Prediction | Resolves | So far | Target | Data logged |
|---|---|---|---|---|
| P-001 The cut keeps a pace of 1 to 2 lb a week until it ends
OLS over 0 weigh-ins, 2026-08-01 to 2026-05-09
|
Mon 28 Dec 233 days |
no data yet | -2.0 to -1.0 lb/week | on track
weigh-ins: 0 of 111; longest gap 0 (max 7) |
| P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best
interim: 2026-05-31 to 2026-05-09 vs 2026-05-03 to 2026-05-30;
|
Mon 28 Dec 233 days |
no data yet | not below -5.0 % | – |
| P-003 HRV ends the cut more than one SD above where it started
30-day mean to 2026-05-09 vs 2026-05-03 to 2026-05-30
|
Mon 28 Dec 233 days |
37.5 ms (-3.6)
outside
|
more than 47.4 ms (baseline 41.2 + 1 SD 6.3) | on track
complete food logs: 0 of 169 |
Interim progress only. Each prediction resolves in ledger.md by its criterion as written, including the judgement calls a number can't make.