EsteBot
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Looking back · Wed 4 Nov 2026
How should you train today?
Held back by training load and hrv & resting hr.
Training loadwatch
12 hard sets in the last 7 days vs 46 a week over the last 4 (0.26×): a light week, build back up rather than going all out; a mix of harder and easier days in the last 7 (monotony 0.4)
Effort (RPE)no data
not enough sessions with RPE yet
Sleepno data
HRV & resting HRwatch
HRV 39 this week vs 46 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 0.59% 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 Wed 28 Oct. Exercises from your last Legs A (Wed 21 Oct); 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 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 |
Recovery
HRV 39 · resting HR 58 · slept – 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 0.62 · pull 1.25 · legs 1.32 (0–3).i
Training calendar
September 2026
October 2026
November 2026
i
Hover a day for its sessions; click to open the page as of that day.
Body weight
180.8 lb · -0.99 lb a week
Body weight
-0.99 lb a week · 0.55% of body weight
| Average this week vs last week | not enough weigh-ins to compare (1 and 5) | ||
| Average last 4 weeks vs the 4 before | -4.3 lb (-1.07/wk) | 0.59%/wk | On pace |
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). 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 15 Dec 2026 at this pace · 5.8 lb to go · about 6 weeks
Strength
Squat + bench + deadlift 904 lb · DOTS 279
Strength
| 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 | 181 lb | Intermediate |
Squat + bench + deadlift: 904 lb, DOTS 279 (284 at 175 lb with the same lifts).
i
Levels use common 1RM-to-body-weight bands, scaled to your 181 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
2,186 kcal a day · protein 163 g of 145 · 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 6 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 348 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 163 g, 113% 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 | 8.8 | – | 8.8 mg | 58% | sunflower seeds, almonds, peanut butter, avocado |
| Fiber | 30 | – | 30 g | 79% | beans and lentils, oats, berries, chia seeds, vegetables |
| Potassium | 2,707 | – | 2,707 mg | 80% | potatoes, beans and lentils, bananas, yogurt, spinach |
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 | 2,223 IU | 4,000 IU | 56% | food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it. |
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 71 weigh-ins, 2026-08-01 to 2026-11-04
|
Mon 28 Dec 54 days |
-1.19 lb/week
inside
|
-2.0 to -1.0 lb/week | behind
weigh-ins: 71 of 111; longest gap 6 (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 54 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 2026-11-04 vs 2026-05-03 to 2026-05-30
|
Mon 28 Dec 54 days |
46.1 ms (+4.9)
outside
|
more than 47.4 ms (baseline 41.2 + 1 SD 6.3) | on track
complete food logs: 128 of 169, 6 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 0.26× 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 hard sets in the last 7 days divided by a week's worth at your 4-week average, through yesterday. Walks and cardio aren't in it. 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.