EsteBot

Looking back · Tue 3 Nov 2026

How should you train today?

Take it easy

Held back by training load and effort (rpe).

Training loadwatch

this week's load is 0.45× your 4-week average (a light stretch); days varied enough (monotony 0.7)

Effort (RPE)watch

sessions felt RPE 8.8 this week vs 7.9 before

Sleepno data

HRV & resting HRgood

HRV 43 this week vs 47 usual; resting HR 58 this week vs 59 usual

How you feelno data

nothing in your notes for today or yesterday

Nutritionno data

under 2 complete days logged in the last 4

Weight-loss pacegood

losing 0.60% of body weight a week

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.

Ramp cap. Coming off a low-load stretch (1 vs 30 min/day norm). Cap today near 39 min rather than making up the deficit at once.

Today's session

Legs A · Barbell Squat

Next in your push → pull → legs rotation after pull on Wed 28 Oct. Exercises from your last Legs A (Wed 21 Oct); each target comes from the last time you did that exercise.

Take it easy: repeat last time's loads with one set fewer, and stop each set by RPE 8.

Exercise	Today	Why	Last time
Barbell Squat	265 × 5 at RPE 9 hold	top set 265 × 5 at RPE 10: make it cleaner first	265 × 5, 265 × 5, 265 × 4 · Wed 21 Oct
Romanian Deadlift	220 × 8 add a rep	top set 220 × 7 at RPE 9	220 × 9, 220 × 8, 220 × 7 · Wed 21 Oct
Leg Press	400 × 9 add a rep	top set 400 × 8 at RPE 9	400 × 9, 400 × 8, 400 × 8 · Wed 21 Oct
Seated Leg Curl	135 × 7 add a rep	top set 135 × 6 at RPE 9	135 × 8, 135 × 7, 135 × 6 · Wed 21 Oct
Standing Calf Raise	225 × 14 add a rep	top set 225 × 13 at RPE 8.5	225 × 13, 225 × 13, 225 × 13 · Wed 21 Oct

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

HRV 43 · resting HR 58 · slept – h

HRV 7-day

43 / 47

Resting HR

Sleep

–

Load ratio

0.45

Days since rest

0 · rest Tue 3 Nov

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 1.32 (0–3).

Training calendar

Training: lifting 5+ sets, or any workout but a walk Rest-day movement: a walk, nothing else Rest Sick or injured, from your notes or check-in

September 2026

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

October 2026

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

November 2026

1 2 3

Hover a day for its sessions; click to open the page as of that day.

Body weight

180.7 lb · -1.03 lb a week

180.7 lb 14-day average · this morning 180.9
-1.03 lb/week, line fitted through the last 4 weeks of weigh-ins (0.57% of body weight)

Average this week vs last week	not enough weigh-ins to compare (2 and 5)
Average last 4 weeks vs the 4 before	-4.4 lb (-1.09/wk)	0.60%/wk	On pace

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

12 Dec 2026 at the current pace — 5.7 lb to go from a 14-day trend of 180.7, about 6 weeks. A straight line: weight loss usually slows, so treat it as the pace you are on, not a promise.

14-day trend morning weigh-in

Strength

Squat + bench + deadlift 904 lb · DOTS 279

Lift	e1RM	× body weight	Level	Next level at	At 175 lb
Squat	309 lb	1.71	Intermediate	361 lb	Intermediate
Bench press	228 lb	1.26	Intermediate	271 lb	Intermediate
Deadlift	368 lb	2.03	Intermediate	451 lb	Intermediate
Overhead press	146 lb	0.81	Intermediate	180 lb	Intermediate

Squat + bench + deadlift: 904 lb, DOTS 279 (284 at 175 lb with the same lifts).

Levels use common 1RM-to-body-weight bands, scaled to your 181 lb 14-day average by body weight^2/3, 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

2,132 kcal a day · protein 159 g of 145 · last 14 complete days

Calories in

2,132

Deficit, logged

202

Deficit, measured

513

Protein / day

159 g / 145 target

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 311 kcal/day. Protein target: 0.8 g per lb of body weight = 145 g/day at the 14-day trend (estebot.toml); you're averaging 159 g, 110% 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
Vitamin E	8.7	–	8.7 mg	58%	sunflower seeds, almonds, peanut butter, avocado
Fiber	30	–	30 g	78%	beans and lentils, oats, berries, chia seeds, vegetables
Potassium	2,684	–	2,684 mg	79%	potatoes, beans and lentils, bananas, yogurt, spinach

Close to an upper limit (50% or more)

Nutrient	Counted	Upper limit	Of limit	Note
Magnesium	200 mg	350 mg	57%	supplements only: the limit applies to supplemental intake
Vitamin D	2,220 IU	4,000 IU	56%	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, Magnesium glycinate, Fish oil, every day, from supplements.toml. Food-log and label arithmetic, not a blood test.

Predictions

3 open

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 71 weigh-ins, 2026-08-01 to 2026-11-03	Mon 28 Dec 55 days	-1.19 lb/week inside	-2.0 to -1.0 lb/week	on track weigh-ins: 71 of 111; longest gap 5 (max 7)
P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best interim: 2026-05-31 to 2026-10-29 vs 2026-05-03 to 2026-05-30; Bench Press +5.4%, Deadlift +6.8%, Military Press +8.6%, Squat +6.0%	Mon 28 Dec 55 days	+6.4 % inside	not below -5.0 %	–
P-003 HRV ends the cut more than one SD above where it started 30-day mean to 2026-11-03 vs 2026-05-03 to 2026-05-30	Mon 28 Dec 55 days	46.5 ms (+5.3) outside	more than 47.4 ms (baseline 41.2 + 1 SD 6.3)	on track complete food logs: 128 of 169, 6 excused

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

Load ratio 0.45 · this week vs the last 4

Exercise minutes (Apple, all activity)

Hard sets (RPE 7+, or every working set where no RPE was logged)

Tonnage, thousand lb (logged weight × reps; pull-ups add sets, not pounds)

Recent context

6 recent notes

2026-10-29 — slept well, felt good this morning

2026-10-27 — poor sleep but felt strong on bench

2026-10-25 — legs heavy and low energy, cut the last set

2026-10-23 — felt great, slept well

2026-10-20 — legs heavy and low energy, cut the last set

2026-10-17 — legs heavy and low energy, cut the last set