EsteBot
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A live demo on a made-up athlete, rebuilt every day. Every number comes from EsteBot's own algorithms, never an AI guess.
Looking back · Sat 15 Aug 2026
How should you train today?
Nothing is holding you back.
Training loadgood
last 7 days averaged 25 exercise min a day vs 29 over the last 4 weeks (0.86×): within the normal range; a mix of harder and easier days in the last 7 (monotony 1.3)
Effort (RPE)good
sessions felt RPE 8.5 this week vs 8.4 before
Sleepgood
7.1 h last night; 6.2 h a night lately vs 6.6 h usual
HRV & resting HRgood
HRV 49 this week vs 44 usual; resting HR 58 this week vs 60 usual
How you feelno data
nothing in your notes for today or yesterday
Nutritiongood
eating 2,259 kcal a day vs ~2,540 to maintain; protein 158 g a day vs 142 g target
Weight-loss pacegood
losing 0.35% of body weight a week
i
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
i
Next in your push → pull → legs rotation after pull on Fri 14 Aug. Exercises from your last Legs B (Tue 4 Aug); each target comes from the last time you did that exercise.
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.
| Exercise | Today | Why | Last time |
|---|---|---|---|
| Barbell Front Squat | 195 × 6 add a rep |
top set 195 × 5 at RPE 8.5 | 195 × 5, 195 × 5, 195 × 5 · Tue 4 Aug |
| Barbell Hip Thrust | 280 × 8 add a rep |
top set 280 × 7 at RPE 9 | 280 × 8, 280 × 8, 280 × 7 · Tue 4 Aug |
| Machine Leg Extension | 150 × 13 add a rep |
top set 150 × 12 at RPE 9 | 150 × 13, 150 × 12, 150 × 12 · Tue 4 Aug |
| Seated Calf Raise | 165 × 13 add a rep |
top set 165 × 12 at RPE 8.5 | 165 × 13, 165 × 12, 165 × 12 · Tue 4 Aug |
Recovery
HRV 49 · resting HR 58 · slept 7.1 h
Recovery
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 0.63 · pull 1.25 · legs 1.32 (0–3).i
Training calendar
June 2026
July 2026
August 2026
i
Hover a day for its sessions; click to open the page as of that day.
Body weight
177.9 lb · -0.45 lb a week
Body weight
-0.45 lb a week · 0.26% of body weight
| Average this week vs last week | +0.0 lb | -0.01%/wk | Gaining |
| Average last 4 weeks vs the 4 before | -2.5 lb (-0.62/wk) | 0.35%/wk | Losing less than expected |
i
The goal date is a straight line at today's pace. Loss usually slows, so it's the pace you're on, not a promise.
The weekly rate is a line fitted through the last 4 weeks of weigh-ins; the headline is the 14-day average, since one morning swings ±1.5 lb on water.
Planned pace: losing 0.5–1.0% of body weight a week (estebot.toml). Loss is slowing: this week is well under the 4-week pace. 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
Goal by 29 Sep 2026 at this pace · 2.9 lb to go · about 6 weeks
Strength
Squat + bench + deadlift 904 lb · DOTS 281
Strength
| Lift | e1RM | × body weight | Level | Next level at | At 175 lb |
|---|---|---|---|---|---|
| Squat | 303 lb | 1.70 | Intermediate | 357 lb | Intermediate |
| Bench press | 228 lb | 1.28 | Intermediate | 268 lb | Intermediate |
| Deadlift | 373 lb | 2.10 | Intermediate | 447 lb | Intermediate |
| Overhead press | 146 lb | 0.82 | Intermediate | 179 lb | Intermediate |
Squat + bench + deadlift: 904 lb, DOTS 281 (284 at 175 lb with the same lifts).
i
Levels use common 1RM-to-body-weight bands, scaled to your 178 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
2,336 kcal a day · protein 153 g of 142 · last 14 complete days
Nutrition
Running low means under 90% of the reference intake, from food and supplements; near an upper limit means 50% of it or more. kcal/day over 11 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 300 kcal/day.
Protein target: 0.8 g per lb of body weight = 142 g/day at the 14-day trend (estebot.toml); you're averaging 153 g, 107% 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. 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, Magnesium glycinate, Fish oil, every day, from supplements.toml.
Estimated from food logs and labels, not a blood test.i
Running low · last 28 days
| Nutrient | Food | + Supplements | Total | Of reference | Foods that close it |
|---|---|---|---|---|---|
| Vitamin E | 9.3 | – | 9.3 mg | 62% | sunflower seeds, almonds, peanut butter, avocado |
Near an upper limit
| Nutrient | Counted | Upper limit | Of limit | Note |
|---|---|---|---|---|
| Magnesium | 200 mg | 350 mg | 57% | supplements only: the limit applies to supplemental intake |
| Vitamin D | 2,229 IU | 4,000 IU | 56% | food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it. |
| Phosphorus | 2,009 mg | 4,000 mg | 50% | food + supplements |
Predictions
3 open
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 88 weigh-ins, 2026-04-30 to 2026-08-15
|
Mon 28 Dec 135 days |
-0.71 lb/week
outside
|
-2.0 to -1.0 lb/week | on track
weigh-ins: 88 of 181; longest gap 2 (max 7) |
| P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best
interim: 2025-11-27 to 2026-08-15 vs 2025-10-30 to 2025-11-26; Bench Press +5.4%, Deadlift +6.6%, Military Press +4.1%, Squat +6.0%
|
Mon 28 Dec 135 days |
+5.7 %
inside
|
not below -5.0 % | – |
| P-003 HRV ends the cut more than one SD above where it started
30-day mean to 2026-08-15 vs 2025-10-30 to 2025-11-26
|
Mon 28 Dec 135 days |
44.3 ms (+4.3)
inside
|
more than 43.9 ms (baseline 40.0 + 1 SD 3.8) | on track
complete food logs: 218 of 317, 8 excused |
i
Interim progress only. Each prediction resolves in ledger.md by its criterion as written, including the judgement calls a number can't make.
Training load
Last 7 days at 0.86× your 4-week norm
Training load
Exercise minutes
Hard sets
Tonnage, thousand lb
i
Exercise minutes are Apple's, from all activity. Hard sets are sets at RPE 7 or more, or every working set where no RPE was logged. Tonnage is logged weight × reps; pull-ups add sets, not pounds.
Load ratio is exercise minutes a day over the last 7 days divided by the same over the last 4 weeks, through yesterday. 1.0 is a normal week. Over 1.3 is a sharp jump and over 1.5 is where injury risk climbs; under 0.8 is a light week, flagged because a big session straight after one is the classic way to get hurt.