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Carlos — LAST MONTH

Complete health & fitness snapshot for 2026-09-01 → 2026-09-30 (30 days). Timezone America/New_York; today is 2026-10-19. Every metric theGRID tracks is included: nutrition, steps, runs, cardio, strength workouts, sleep, vitals, heart rate, bodyweight, water, habits, journal, recovery, alcohol, bowel, peptides, treatments, goals and injuries. This page is the read export. Agents that need to change data use the token-gated command API linked below, and name which profile they are writing.

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Any rolling window (/agents/45d), any single day (/agents/2026-08-01), or any explicit span (/agents/2026-01-01..2026-03-31) also resolves.

Machine endpoints for this window

  • https://itslos.com/api/agent/text/last-month — plain text
  • https://itslos.com/api/agent/json/last-month — structured JSON
  • https://itslos.com/api/agent/carlos — full all-time dump
  • https://itslos.com/llms.txt — index of this surface
  • https://itslos.com/api/agent/act — command card; POST the same URL with a bearer token to read or write a profile

Exported 2026-10-19T10:15:21.870Z · 30665 total records across all time

Raw 5-minute heart-rate buckets are omitted beyond a week; daily resting HR, HRV and min/avg/max are still below. See /agents/7d for the raw buckets.

LAST MONTH — full log

Timezone: America/New_York (today = 2026-10-19; entry dates use stored calendar day keys)

Active goals:
  - calories (weekly, down): 14000 cal
  - sleep (weekly_avg, up): 7.5 hrs
  - steps (daily, up): 10000 steps
  - running (per_session, up): 3 mi
  - water (daily, up): 150 oz
  - cardio (daily, up): 25 min

Active injuries / illness:
  (none)

Training split: Bro split (bro_split) — Choose one main muscle group per session.
  - Chest — Presses · flyes
  - Back — Rows · pulldowns
  - Shoulders & arms — Presses · raises · curls · extensions
  - Legs — Quads · hamstrings · glutes
Progression model: Classic (classic) — Two hard working sets per exercise, a heavier 6–10 rep target, and near-failure effort with no suggested extra sets.
Work rotation: 8-day cycle [day, day, night, night, off, off, off, off], anchored 2026-07-15, goal 4 workout(s) per cycle
  today is cycle day 1 (Day shift 1); current cycle runs 2026-10-19 → 2026-10-26

=== LIBRARY & ALL-TIME (visible in app) ===
Workout routines:
  - UPPER [Hypertrophy]: Plate-Loaded Chest Press (3 set rows); Sled Row (3 set rows); Pec-Deck / Butterfly (3 set rows); Pull-Down (3 set rows); Machine Triceps Extension (3 set rows); Biceps Curl Machine (3 set rows); Lateral Raise Machine (3 set rows)
  - LOWER [Hypertrophy, Lower]: Pendulum Squat (3 set rows); Romanian Deadlift (3 set rows); Leg extension (3 set rows); Lying Leg Curl Machine (3 set rows); Calf Press (3 set rows)
  - UPPER 2 [Hypertrophy]: Seated Chest Press (3 set rows); Machine Pullover (3 set rows); Shoulder Press Machine (3 set rows); Triceps Pushdown - V-Bar Attachment (3 set rows); Close-Grip EZ Bar Curl (3 set rows)
  - ARMS [Hypertrophy]: Shoulder Press Machine (3 set rows); Triceps Pushdown (3 set rows); Cable Preacher Curl (3 set rows); Lateral Raise with Dumbbells (3 set rows); Reverse Flyes (3 set rows)
  - Chest [Hypertrophy]: Incline Chest Press Machine (3 set rows); Pec-Deck / Butterfly (3 set rows); Converging Chest Press (3 set rows); High Cable Chest Fly (3 set rows)

Saved meals (top by use):
  - Rotisserie Chicken (Costco) [lunch]: 140 kcal, 19P (used 5×)
  - Chewy Bars Oats & Chocolate (Fiber One) [snack]: 150 kcal, 2P (used 4×)
  - White rice, cooked (Generic) [lunch]: 205 kcal, 4.3P (used 3×)
  - Rotisserie Seasoned Chicken Breast Strips (Tyson) [dinner]: 110 kcal, 20P (used 2×)
  - Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) [breakfast]: 230 kcal, 17P (used 2×)
  - Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) [breakfast]: 450 kcal, 37P (used 2×)
  - CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) [lunch]: 137 kcal, 13.6P (used 1×)
  - Sweet Baby Rays bbq (Sweet Baby Ray's) [lunch]: 18 kcal, 0.1P (used 1×)
  - 4 Cheese Chicken Carbonara Lasagna (Rana) [dinner]: 500 kcal, 30P (used 1×)
  - Smoked Pulled Pork (Kirkland Signature) [lunch]: 160 kcal, 16P (used 0×)

Recipes:
  - Chicken Bowl, Plain [lunch]: 404 kcal, 27.2P (used 0×; 2 ingredient(s): CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) 2serving 274kcal; Rice 100g 1serving 130kcal)
  - Pulled Pork [lunch]: 660 kcal, 47.9P (used 0×; 3 ingredient(s): Smoked Pulled Pork (Kirkland Signature) 250g 476kcal; Rice 100g 1serving 130kcal; Sweet Baby Rays bbq (Sweet Baby Ray's) 30g 54kcal)

All-time weight goal: target 175 lbs (down)
All-time weight latest: 194.6 lbs on 2026-10-18
All-time weight 7d avg: 194.1 lbs
All-time weight 30d avg: 196.5 lbs
All-time weight range: 193.6–218 lbs (96 weigh-ins all-time)
All-time weight change in period: -14.8 lbs
All-time weight weigh-ins in period:
  - 2026-04-07: 209.4 lbs
  - 2026-04-08: 207.8 lbs
  - 2026-04-09: 208 lbs
  - 2026-04-10: 207 lbs
  - 2026-04-11: 206.6 lbs
  - 2026-04-12: 207.4 lbs
  - 2026-04-13: 204.2 lbs
  - 2026-04-14: 204 lbs
  - 2026-04-15: 201.6 lbs — "Post nap & Shit 6pm"
  - 2026-04-16: 201 lbs
  - 2026-04-17: 201.6 lbs
  - 2026-04-18: 203.8 lbs
  - 2026-04-19: 204.4 lbs
  - 2026-04-20: 205 lbs
  - 2026-04-21: 206.6 lbs
  - 2026-04-22: 207.4 lbs
  - 2026-05-10: 218 lbs
  - 2026-05-11: 216.8 lbs
  - 2026-05-12: 216.2 lbs
  - 2026-05-13: 216.2 lbs
  - 2026-05-31: 216.2 lbs
  - 2026-06-01: 214 lbs
  - 2026-06-02: 213.6 lbs
  - 2026-06-03: 213.4 lbs
  - 2026-06-04: 210.1 lbs
  - 2026-06-05: 212.2 lbs
  - 2026-06-06: 212.2 lbs
  - 2026-06-07: 208.1 lbs
  - 2026-06-08: 209.4 lbs
  - 2026-06-09: 209.1 lbs
  - 2026-06-10: 209 lbs
  - 2026-06-11: 210 lbs
  - 2026-06-12: 209.9 lbs
  - 2026-06-13: 210.3 lbs
  - 2026-06-15: 209.4 lbs
  - 2026-06-16: 208.3 lbs
  - 2026-06-17: 208 lbs — "Synced from Google Health / Fitbit"
  - 2026-06-19: 206.4 lbs
  - 2026-06-20: 205.7 lbs
  - 2026-06-21: 207 lbs
  - 2026-06-22: 207.5 lbs
  - 2026-06-23: 204.8 lbs
  - 2026-06-26: 204.4 lbs
  - 2026-06-27: 204.1 lbs
  - 2026-07-04: 203.7 lbs
  - 2026-07-09: 203.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-10: 203.3 lbs
  - 2026-07-17: 202.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-18: 203.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-20: 202.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-21: 202.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-22: 201.2 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-25: 201.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-26: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-05: 200 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-07: 199.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-09: 199.7 lbs
  - 2026-08-13: 203 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-15: 201.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-16: 202.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-17: 201.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-18: 200.2 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-19: 200.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-20: 199.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-21: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-22: 199.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-23: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-26: 198.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-27: 199.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-28: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-29: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-03: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-04: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-05: 200.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-06: 201.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-07: 200.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-08: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-11: 201.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-12: 201.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-13: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-14: 199.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-15: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-16: 199.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-17: 200 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-18: 197.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-19: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-10-05: 196.9 lbs
  - 2026-10-07: 196 lbs
  - 2026-10-09: 194.2 lbs
  - 2026-10-10: 196 lbs
  - 2026-10-14: 193.6 lbs
  - 2026-10-18: 194.6 lbs

=== LAST MONTH (2026-09-01 → 2026-09-30) ===
Food: 57590 kcal, 3871P / 4088C / 2109F g, 196 items, 29 day(s).
  - [dinner] Maduros (sweet fried plantain, 4 pieces) — 200 kcal (—P/40C/8F) on 2026-09-30
  - [dinner] Black beans (Super Chicken Rico) — 170 kcal (11P/30C/1F) on 2026-09-30
  - [dinner] Super Chicken Rico rotisserie half chicken (breast, thigh, drumstick) — 780 kcal (85P/—C/38F) on 2026-09-30
  - [dinner] Rice (Peruvian restaurant portion) — 300 kcal (6P/60C/1F) on 2026-09-30
  - [breakfast] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-30
  - [breakfast] Famous Amos cookies (pack) — 140 kcal (1.5P/18.5C/6.5F) on 2026-09-30
  - [dinner] Lemon drop shot — 150 kcal (—P/12C/—F) on 2026-09-29
  - [dinner] Tequila shot — 100 kcal (—P/—C/—F) on 2026-09-29
  - [dinner] Michelob Ultra (bottle) — 475 kcal (—P/13C/—F) on 2026-09-29
  - [dinner] Cheesesteak (Jimmys Famous Seafood) — 950 kcal (50P/60C/40F) on 2026-09-29
  - [dinner] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-29
  - [dinner] Subway Footlong Club (Am cheese, avocado, veg; no mayo/bacon) — 890 kcal (46P/100C/32F) on 2026-09-28
  - [dinner] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-28
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-28
  - [lunch] BmoreFood Breakfast Burrito (no onions) — 1000 kcal (42P/95C/55F) on 2026-09-28
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-27
  - [dinner] 4 al pastor tacos — 800 kcal (48P/80C/20F) on 2026-09-27
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-27
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-27
  - [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-27
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-27
  - [lunch] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-09-26
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-26
  - [dinner] Air fryer chicken thighs (2) + very little rice — 635 kcal (58P/34C/38F) on 2026-09-26
  - [lunch] Subway 6in Club (herb & cheese, american, bacon, avocado) — 540 kcal (34P/47C/21F) on 2026-09-26
  - [breakfast] Protein shake — 170 kcal (26P/—C/—F) on 2026-09-26
  - [breakfast] Air popped chips — 100 kcal (—P/—C/—F) on 2026-09-26
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-26
  - [dinner] Fairlife chocolate nutrition shake — 132 kcal (26.4P/3.6C/2.1F) on 2026-09-25
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-25
  - [dinner] Air fryer chicken thighs (2) + white rice — 785 kcal (58P/45C/38F) on 2026-09-25
  - [lunch] uncrustables (Smucker's) — 253 kcal (7.2P/33.8C/10.9F) on 2026-09-25
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-25
  - [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-25
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-25
  - [lunch] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-24
  - [dinner] 8" Meatball Parmesan sub (Palmisano's of Parkville) — 720 kcal (40P/67C/33F) on 2026-09-24
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 280 kcal (2P/38C/14F) on 2026-09-24
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-24
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-24
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-24
  - [lunch] Bullshit — 150 kcal (—P/—C/—F) on 2026-09-23
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-23
  - [dinner] Outback Kookaburra wings, mild (2 wings, no dressing) — 295 kcal (17P/14C/19F) on 2026-09-23
  - [dinner] Outback homestyle mashed potatoes (1/3 serving) — 80 kcal (2P/7C/5F) on 2026-09-23
  - [dinner] Outback 12 oz NY Strip — 880 kcal (61P/2C/68F) on 2026-09-23
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-23
  - [dinner] Furnace Spot breakfast burrito (bacon) — 750 kcal (30P/60C/40F) on 2026-09-23
  - [dinner] Chicken fricasé — 2 skinless boneless chicken thighs, adobo seasoning, white rice — 600 kcal (—P/—C/—F) on 2026-09-22
  - [dinner] 3.5x vodka water + 0-cal flavor packet (1.5 oz vodka each) — 340 kcal (—P/—C/—F) on 2026-09-22
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-22
  - [lunch] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-22
  - [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-22
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 420 kcal (3P/57C/21F) on 2026-09-21
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-21
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-21
  - [dinner] 4 street tacos — white corn tortillas, shredded rotisserie chicken breast, pinch of cheese, tomatillo, guac — 825 kcal (—P/—C/—F) on 2026-09-21
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-21
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-21
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-20
  - [lunch] Costco rotisserie chicken quarter (thigh+leg), ~180g rice mixed with black beans, 3 fried sweet plantain pieces, David … — 1310 kcal (110P/140C/42F) on 2026-09-20
  - [dinner] 130g rice, 155g cooked ground turkey, splash of tomatillo salsa, 90-cal guac packet — 470 kcal (35P/43C/17F) on 2026-09-20
  - [dinner] (no description) — 1200 kcal (—P/—C/—F) on 2026-09-19
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-19
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-19
  - [lunch] Chicken, pepper jack, bacon, avocado, onion sandwich on ciabatta roll (regular size) — estimate — 700 kcal (55P/—C/—F) on 2026-09-19
  - [lunch] Lay's chips (bag) — estimate — 140 kcal (—P/—C/—F) on 2026-09-18
  - [lunch] Oatmeal cookie — estimate — 240 kcal (—P/—C/—F) on 2026-09-18
  - [dinner] Old Fashioned (Maker's Mark ~2oz, simple syrup, bitters) — estimate — 500 kcal (—P/—C/—F) on 2026-09-18
  - [dinner] Wawa panini (bacon, ham, cheese, cucumber, onion, avocado) — 800 kcal (—P/—C/—F) on 2026-09-18
  - [dinner] Ben & Jerry's Milk & Cookies ice cream (~1/4 pint, estimate) — 250 kcal (—P/—C/—F) on 2026-09-18
  - [breakfast] Butter (Generic) — 117 kcal (0.1P/0C/13.7F) on 2026-09-18
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 141 kcal (4.4P/26.3C/2.2F) on 2026-09-18
  - [breakfast] Egg (Generic) — 216 kcal (18.9P/1.2C/14.4F) on 2026-09-18
  - [dinner] Nature Valley Crunchy Oats 'n Honey (2-bar pack) — 190 kcal (3P/29C/6F) on 2026-09-17
  - [dinner] 10 honey lemon pepper wings, naked (no breading), fried — late-night hospital run — 1500 kcal (95P/30C/100F) on 2026-09-17
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-17
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 280 kcal (34P/28C/5F) on 2026-09-17
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-17
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-17
  - [lunch] (no description) — 1100 kcal (60P/—C/—F) on 2026-09-16
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-16
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 420 kcal (3P/57C/21F) on 2026-09-16
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-16
  - [dinner] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-15
  - [dinner] White rice, cooked (Generic) — 205 kcal (4.3P/45C/0.4F) on 2026-09-15
  - [dinner] Ground Turkey (Butterball) — 286 kcal (39.3P/0C/14.3F) on 2026-09-15
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-15
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-15
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-15
  - [lunch] Stick: Chicken — 50 kcal (6P/—C/—F) on 2026-09-15
  - [lunch] Stick: Chicken — 50 kcal (6P/—C/—F) on 2026-09-15
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-15
  - [lunch] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-14
  - [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-14
  - [lunch] Stick: Chicken — 50 kcal (6P/—C/—F) on 2026-09-14
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-14
  - [lunch] Grilled Nuggets, 8 count (Chick-fil-A) — 715 kcal (137.5P/5.5C/16.5F) on 2026-09-14
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-14
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-14
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-14
  - [dinner] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-13
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-13
  - [lunch] Pappardelle Tuscan Style Meat Sauce (Rana) — 800 kcal (30P/66C/46F) on 2026-09-13
  - [breakfast] Egg (Generic) — 216 kcal (18.9P/1.2C/14.4F) on 2026-09-13
  - [breakfast] Butter (Generic) — 117 kcal (0.1P/0C/13.7F) on 2026-09-13
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 141 kcal (4.4P/26.3C/2.2F) on 2026-09-13
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-13
  - [dinner] Subway w/o Avocado — 500 kcal (34P/49C/18F) on 2026-09-12
  - [dinner] Subway, Avocado (Subway) — 174 kcal (3P/9C/14F) on 2026-09-12
  - [lunch] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-12
  - [lunch] Sandwich — 700 kcal (18P/—C/—F) on 2026-09-12
  - [breakfast] Dunkin' Donuts, Glazed Chocolate Munchkin (Dunkin' Donuts) — 408 kcal (6P/48C/21F) on 2026-09-12
  - [dinner] Subway, Avocado (Subway) — 174 kcal (3P/9C/14F) on 2026-09-11
  - [dinner] Subway w/o Avocado — 500 kcal (34P/49C/18F) on 2026-09-11
  - [dinner] Cinnamon Roll (Legendary) — 200 kcal (20P/22C/15.9F) on 2026-09-11
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-11
  - [lunch] Stick: Chicken — 100 kcal (12P/—C/—F) on 2026-09-11
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-11
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-11
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-11
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-11
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-10
  - [dinner] 4 Cheese Chicken Carbonara Lasagna (Rana) — 534 kcal (32P/45.8C/25.6F) on 2026-09-10
  - [lunch] Stick: Chicken — 100 kcal (12P/—C/—F) on 2026-09-10
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-10
  - [lunch] Chicken thigh, stewed, skin not eaten — 350 kcal (48.8P/0C/17.2F) on 2026-09-10
  - [lunch] White rice, cooked (Generic) — 140 kcal (2.9P/30.8C/0.3F) on 2026-09-10
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-10
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-10
  - [dinner] Chicken thigh, rotisserie, skin eaten — 452 kcal (45P/0.2C/30.2F) on 2026-09-09
  - [dinner] Ritz — 152 kcal (2.8P/18C/7.8F) on 2026-09-09
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-09
  - [lunch] Chicken thigh, stewed, skin not eaten — 350 kcal (48.8P/0C/17.2F) on 2026-09-09
  - [lunch] White rice, cooked (Generic) — 140 kcal (2.9P/30.8C/0.3F) on 2026-09-09
  - [lunch] Avocado oil (The Kroger Co.) — 120 kcal (0P/0C/14F) on 2026-09-09
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-09
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-09
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-09
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-08
  - [dinner] Stick: Chicken — 50 kcal (6P/—C/—F) on 2026-09-08
  - [lunch] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-08
  - [lunch] Chicken Tenders, 3 piece (Popeyes) — 527 kcal (47.6P/27.2C/25.5F) on 2026-09-08
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-08
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 141 kcal (4.4P/26.3C/2.2F) on 2026-09-08
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-08
  - [breakfast] Butter (Generic) — 117 kcal (0.1P/0C/13.7F) on 2026-09-08
  - [breakfast] Egg (Generic) — 216 kcal (18.9P/1.2C/14.4F) on 2026-09-08
  - [lunch] Battered cod fillets (Ahold USA, Inc. ) — 588 kcal (37.5P/48.3C/29.4F) on 2026-09-06
  - [breakfast] Egg (Generic) — 216 kcal (18.9P/1.2C/14.4F) on 2026-09-06
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-06
  - [breakfast] Butter (Generic) — 139 kcal (0.1P/0C/16.3F) on 2026-09-06
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 183 kcal (5.7P/34.2C/2.9F) on 2026-09-06
  - [dinner] Stella Rosa: Moscato D’asti — 550 kcal (—P/85C/—F) on 2026-09-05
  - [dinner] Rotisserie Seasoned Chicken Breast Strips (Tyson) — 340 kcal (61.9P/6.2C/9.3F) on 2026-09-05
  - [lunch] Breakfast Bites (AmyLu) — 441 kcal (41.2P/5.9C/29.4F) on 2026-09-05
  - [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-05
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-05
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 183 kcal (5.7P/34.2C/2.9F) on 2026-09-05
  - [breakfast] Butter (Generic) — 139 kcal (0.1P/0C/16.3F) on 2026-09-05
  - [breakfast] Egg (Generic) — 144 kcal (12.6P/0.8C/9.6F) on 2026-09-05
  - [dinner] ROFO Tenders — 700 kcal (77P/14C/31.5F) on 2026-09-04
  - [dinner] Cookies & Cream Protein Shake (Lean Body) — 270 kcal (40P/9C/8F) on 2026-09-04
  - [lunch] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-04
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-04
  - [breakfast] Goldfish Cheddar (Goldfish) — 140 kcal (3P/20C/5F) on 2026-09-04
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-04
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-04
  - [lunch] Banana (Generic) — 210 kcal (2.6P/54C/0.8F) on 2026-09-03
  - [dinner] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-03
  - [dinner] Subway w/o Avocado — 500 kcal (34P/49C/18F) on 2026-09-03
  - [lunch] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-03
  - [lunch] Rice 100g — 130 kcal (—P/—C/—F) on 2026-09-03
  - [breakfast] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-03
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-03
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-03
  - [dinner] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-02
  - [dinner] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-09-02
  - [dinner] Rice 100g — 130 kcal (—P/—C/—F) on 2026-09-02
  - [dinner] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-02
  - [dinner] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-02
  - [lunch] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-02
  - [lunch] Rice 100g — 130 kcal (—P/—C/—F) on 2026-09-02
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-02
  - [breakfast] Fairlife chocolate nutrition shake — 44 kcal (8.8P/1.2C/0.7F) on 2026-09-02
  - [dinner] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-01
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-01
  - [dinner] Rotisserie Chicken (Costco) — 741 kcal (100.6P/0C/37.1F) on 2026-09-01
  - [lunch] Pringles — 140 kcal (—P/—C/—F) on 2026-09-01
  - [lunch] Oatmeal cream pies (Little Debbie) — 112 kcal (9.1P/239.4C/18.6F) on 2026-09-01
  - [lunch] Ground Turkey (Butterball) — 286 kcal (39.3P/0C/14.3F) on 2026-09-01
  - [lunch] White rice, cooked (Generic) — 130 kcal (2.7P/28.5C/0.3F) on 2026-09-01
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-01
  - [breakfast] Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) — 230 kcal (17P/28C/5F) on 2026-09-01
Steps: 264357 total steps across 34 day(s), daily avg 7775, min 1000, max 15082
Steps daily goal: 10000 steps
Steps days at/above goal: 7/34
Steps by day:
  - 2026-09-30: 5,805 steps (4195 short)
  - 2026-09-29: 4,194 steps (5806 short)
  - 2026-09-28: 11,103 steps (met goal)
  - 2026-09-27: 7,737 steps (2263 short)
  - 2026-09-26: 6,395 steps (3605 short)
  - 2026-09-25: 5,979 steps (4021 short)
  - 2026-09-24: 7,728 steps (2272 short)
  - 2026-09-23: 7,925 steps (2075 short)
  - 2026-09-22: 7,280 steps (2720 short)
  - 2026-09-21: 12,676 steps (met goal)
  - 2026-09-20: 9,298 steps (702 short)
  - 2026-09-19: 10,561 steps (met goal)
  - 2026-09-18: 7,938 steps (2062 short)
  - 2026-09-17: 8,924 steps (1076 short)
  - 2026-09-16: 1,000 steps (9000 short)
  - 2026-09-16: 2,000 steps (8000 short)
  - 2026-09-16: 3,215 steps (6785 short)
  - 2026-09-15: 7,091 steps (2909 short)
  - 2026-09-14: 14,308 steps (met goal)
  - 2026-09-13: 2,000 steps (8000 short)
  - 2026-09-13: 6,887 steps (3113 short)
  - 2026-09-12: 8,858 steps (1142 short)
  - 2026-09-11: 7,985 steps (2015 short)
  - 2026-09-10: 9,668 steps (332 short)
  - 2026-09-09: 6,347 steps (3653 short)
  - 2026-09-08: 7,442 steps (2558 short)
  - 2026-09-07: 1,000 steps (9000 short)
  - 2026-09-07: 8,159 steps (1841 short)
  - 2026-09-06: 15,082 steps (met goal)
  - 2026-09-05: 7,620 steps (2380 short)
  - 2026-09-04: 9,538 steps (462 short)
  - 2026-09-03: 10,127 steps (met goal)
  - 2026-09-02: 9,068 steps (932 short)
  - 2026-09-01: 13,419 steps (met goal)
Runs: (none)
Workouts: 6 completed session(s) (+5 planned/active/superseded, not counted as training), 25685lb volume
  - 2026-09-29: Chest workout [completed] 24min, vol 1150lb, BW 197.5lb
    started 2026-09-29T21:59:01.343Z → finished 2026-09-29T22:23:16.832Z
      Plate-Loaded Chest Press (Chest)
        set 1: 115lb × 10 ✓
        set 2: 115lb × 10 ○
      Plate-Loaded Chest Press (Chest)
        set 1: 120lb × 6 ○
        set 2: 120lb × 6 ○
      Seated Chest Press (Chest)
        set 1: 140lb × 6 ○
        set 2: 140lb × 6 ○
      Converging Chest Press (Chest)
        set 1: 110lb × 6 ○
        set 2: 110lb × 6 ○
      Incline Barbell Bench Press (Chest)
        set 1: 50lb × 6 ○
        set 2: 50lb × 6 ○
  - 2026-09-25: LOWER [completed] 86min, vol 8680lb, BW 197.5lb
    started 2026-09-25T21:40:06.752Z → finished 2026-09-25T23:06:13.020Z
      Leg extension (Quadriceps)
        set 1: 165lb × 10 ✓
        set 2: 165lb × 10 ✓
        set 3: 165lb × 6 ○
      Goblet squat (Glutes, Quadriceps)
        set 1: 60lb × 8 ✓
        set 2: 60lb × 6 ✓
      Pendulum Hip Press (Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Lying Leg Curl Machine (Hamstrings)
        set 1: 130lb × 9 ✓
        set 2: 130lb × 7 ✓
      Calf Press (Calves)
        set 1: 205lb × 6 ✓
        set 2: 205lb × 6 ✓
  - 2026-09-23: Shoulders & arms workout [completed] 91min, vol 7675lb, BW 197.5lb
    started 2026-09-23T19:02:38.564Z → finished 2026-09-23T20:33:52.570Z
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 9 ✓
        set 2: 90lb × 5 ✓
      Triceps Pushdown (Triceps)
        set 1: 110lb × 13 ✓
        set 2: 110lb × 12 ✓
        set 3: 110lb × 6 ✓
      Biceps Curl Machine (Biceps)
        set 1: 40lb × 10 ✓
        set 2: 40lb × 9 ✓
      Bayesian Cable Curl (Biceps)
        set 1: 80lb × 8 ✓
        set 2: 80lb × 6 ✓
      Lateral Raise with Dumbbells (Shoulders)
        set 1: 15lb × 10 ✓
        set 2: 15lb × 9 ✓
      Reverse Barbell Curl (Biceps, Forearms)
        set 1: 40lb × 11 ✓
        set 2: 40lb × 10 ✓
  - 2026-09-23: Shoulders & arms [planned]
    started 2026-09-23T12:00:00.000Z
  - 2026-09-17: Workout [completed] 42min, vol 5870lb, BW 200lb
    started 2026-09-17T19:48:24.639Z → finished 2026-09-17T20:30:42.296Z
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 8 ✓
        set 2: 90lb × 9 ✓
      Upright Row (Shoulders)
        set 1: 80lb × 8 ✓
        set 2: 80lb × 6 ✓
      Machine Triceps Extension (Triceps)
        set 1: 100lb × 6 ✓
        set 2: 100lb × 5 ✓
      Biceps Curl Machine (Biceps)
        set 1: 40lb × 6 ✓
        set 2: 40lb × 7 ✓
      Bayesian Cable Curl (Biceps)
        set 1: 80lb × 10 ✓
        set 2: 80lb × 10 ✓
  - 2026-09-10: Workout [superseded], BW 200.4lb
    started 2026-09-11T00:36:13.162Z
      Leg press (Glutes, Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Romanian Deadlift (Hamstrings)
        set 1: 125lb × 6 ○
        set 2: 125lb × 6 ○
      Barbell Lunge (Quadriceps)
        set 1: 145lb × 6 ○
        set 2: 145lb × 6 ○
      Monster Walk (Abductors)
        set 1: — × — ○
        set 2: — × — ○
      Adductor machine (Adductors)
        set 1: 100lb × 6 ○
        set 2: 100lb × 6 ○
  - 2026-09-10: Workout [completed], BW 201.5lb
    started 2026-09-11T19:49:57.309Z → finished 2026-09-11T19:50:05.342Z
      Leg press (Glutes, Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Romanian Deadlift (Hamstrings)
        set 1: 140lb × 6 ○
        set 2: 140lb × 6 ○
      Barbell Lunge (Quadriceps)
        set 1: 145lb × 6 ○
        set 2: 145lb × 6 ○
      Monster Walk (Abductors)
        set 1: — × — ○
        set 2: — × — ○
      Adductor machine (Adductors)
        set 1: 100lb × 6 ○
        set 2: 100lb × 6 ○
  - 2026-09-07: Workout [superseded], BW 200.6lb
    started 2026-09-08T05:22:23.265Z
  - 2026-09-06: Workout [completed] 55min, vol 2310lb, BW 201.9lb
    started 2026-09-06T21:08:00.573Z → finished 2026-09-06T22:02:59.465Z
      Pull-Down (Lats)
        set 1: 110lb × 12 ✓
        set 2: 110lb × 9 ✓
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Sled Row (Upper Back)
        set 1: 45lb × 6 ○
        set 2: 45lb × 6 ○
      Rhomboid Cable Row (Rhomboids)
        set 1: — × — ○
        set 2: — × — ○
      Rope Climb (Lats)
        set 1: 90lb × 6 ○
        set 2: 90lb × 6 ○
  - 2026-09-05: UPPER [superseded], BW 200.8lb
    started 2026-09-05T18:53:06.982Z
      Plate-Loaded Chest Press (Chest)
        set 1: 120lb × 6 ○
        set 2: 120lb × 6 ○
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Pec-Deck / Butterfly (Chest)
        set 1: 135lb × 6 ○
        set 2: 135lb × 6 ○
      T-Bar Row (Lats)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Triceps Pushdown - V-Bar Attachment (Triceps)
        set 1: 105lb × 6 ○
        set 2: 105lb × 6 ○
      Dumbbell Bicep Curl (Biceps)
        set 1: 25lb × 11 ○
        set 2: 25lb × 11 ○
      Lateral Raise Machine (Shoulders)
        set 1: 20lb × 8 ○
        set 2: 20lb × 8 ○
  - 2026-09-05: Chest [superseded], vol 7295lb, BW 200.8lb
    started 2026-09-05T22:06:54.673Z
      Incline Chest Press Machine (Chest)
        set 1: 105lb × 6 ✓
        set 2: 105lb × 5 ✓
      Pec-Deck / Butterfly (Chest)
        set 1: 135lb × 6 ○
        set 2: 135lb × 6 ○
      Converging Chest Press (Chest)
        set 1: 110lb × 12 ✓
        set 2: 110lb × 11 ✓
      Plate Loaded Flyes
        set 1: 50lb × 8 ✓
        set 2: 50lb × 9 ✓
        set 3: 50lb × 9 ✓
      Seated Chest Press (Chest)
        set 1: 105lb × 10 ✓
        set 2: 105lb × 12 ✓
Lift progression (25 movement(s), completed sessions only):
  Shoulder Press Machine (Shoulders) — 2 session(s), 4 working set(s), 2790lb volume, last 2026-09-23
      best this window: 90lb × 9 (est 1RM 117lb) on 2026-09-23
      all-time best: 110lb × 5 (est 1RM 128lb) on 2026-08-08
      top-set load flat 0lb (0%) from 2026-09-17 to 2026-09-23
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 90lb × 9 (est 1RM 117lb), 2 set(s), 1260lb
        2026-09-17 [Workout]: top 90lb × 9 (est 1RM 117lb), 2 set(s), 1530lb
  Bayesian Cable Curl (Biceps) — 2 session(s), 4 working set(s), 2720lb volume, last 2026-09-23
      best this window: 80lb × 10 (est 1RM 107lb) on 2026-09-17
      all-time best: 80lb × 10 (est 1RM 107lb) on 2026-09-17 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-09-17 to 2026-09-23
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 80lb × 8 (est 1RM 101lb), 2 set(s), 1120lb
        2026-09-17 [Workout]: top 80lb × 10 (est 1RM 107lb), 2 set(s), 1600lb
  Biceps Curl Machine (Biceps) — 2 session(s), 4 working set(s), 1280lb volume, last 2026-09-23
      best this window: 40lb × 10 (est 1RM 53lb) on 2026-09-23
      all-time best: 50lb × 6 (est 1RM 60lb) on 2026-06-09
      top-set load flat 0lb (0%) from 2026-09-17 to 2026-09-23
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 40lb × 10 (est 1RM 53lb), 2 set(s), 760lb
        2026-09-17 [Workout]: top 40lb × 7 (est 1RM 49lb), 2 set(s), 520lb
  Leg extension (Quadriceps) — 1 session(s), 3 working set(s), 4290lb volume, last 2026-09-25
      best this window: 165lb × 10 (est 1RM 220lb) on 2026-09-25
      all-time best: 165lb × 10 (est 1RM 220lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 165lb × 10 (est 1RM 220lb), 3 set(s), 4290lb
  Plate-Loaded Chest Press (Chest) — 1 session(s), 4 working set(s), 3740lb volume, last 2026-09-29
      best this window: 120lb × 6 (est 1RM 144lb) on 2026-09-29
      all-time best: 120lb × 6 (est 1RM 144lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 120lb × 6 (est 1RM 144lb), 2 set(s), 1440lb
        2026-09-29 [Chest workout]: top 115lb × 10 (est 1RM 153lb), 2 set(s), 2300lb
  Triceps Pushdown (Triceps) — 1 session(s), 3 working set(s), 3410lb volume, last 2026-09-23
      best this window: 110lb × 13 on 2026-09-23
      all-time best: 110lb × 13 on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 110lb × 13, 3 set(s), 3410lb
  Calf Press (Calves) — 1 session(s), 2 working set(s), 2460lb volume, last 2026-09-25
      best this window: 205lb × 6 (est 1RM 246lb) on 2026-09-25
      all-time best: 205lb × 6 (est 1RM 246lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 205lb × 6 (est 1RM 246lb), 2 set(s), 2460lb
  Leg press (Glutes, Quadriceps) — 1 session(s), 2 working set(s), 2400lb volume, last 2026-09-10
      best this window: 200lb × 6 (est 1RM 240lb) on 2026-09-10
      all-time best: 200lb × 6 (est 1RM 240lb) on 2026-09-10 ← set in this window (PR)
      by session (newest first):
        2026-09-10 [Workout]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
  Pendulum Hip Press (Quadriceps) — 1 session(s), 2 working set(s), 2400lb volume, last 2026-09-25
      best this window: 200lb × 6 (est 1RM 240lb) on 2026-09-25
      all-time best: 200lb × 6 (est 1RM 240lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
  Pull-Down (Lats) — 1 session(s), 2 working set(s), 2310lb volume, last 2026-09-06
      best this window: 110lb × 12 (est 1RM 154lb) on 2026-09-06
      all-time best: 130lb × 6 (est 1RM 156lb) on 2026-08-28
      by session (newest first):
        2026-09-06 [Workout]: top 110lb × 12 (est 1RM 154lb), 2 set(s), 2310lb
  Lying Leg Curl Machine (Hamstrings) — 1 session(s), 2 working set(s), 2080lb volume, last 2026-09-25
      best this window: 130lb × 9 (est 1RM 169lb) on 2026-09-25
      all-time best: 130lb × 9 (est 1RM 169lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 130lb × 9 (est 1RM 169lb), 2 set(s), 2080lb
  Barbell Lunge (Quadriceps) — 1 session(s), 2 working set(s), 1740lb volume, last 2026-09-10
      best this window: 145lb × 6 (est 1RM 174lb) on 2026-09-10
      all-time best: 145lb × 6 (est 1RM 174lb) on 2026-09-10 ← set in this window (PR)
      by session (newest first):
        2026-09-10 [Workout]: top 145lb × 6 (est 1RM 174lb), 2 set(s), 1740lb
  Romanian Deadlift (Hamstrings) — 1 session(s), 2 working set(s), 1680lb volume, last 2026-09-10
      best this window: 140lb × 6 (est 1RM 168lb) on 2026-09-10
      all-time best: 140lb × 6 (est 1RM 168lb) on 2026-09-10 ← set in this window (PR)
      by session (newest first):
        2026-09-10 [Workout]: top 140lb × 6 (est 1RM 168lb), 2 set(s), 1680lb
  Seated Chest Press (Chest) — 1 session(s), 2 working set(s), 1680lb volume, last 2026-09-29
      best this window: 140lb × 6 (est 1RM 168lb) on 2026-09-29
      all-time best: 140lb × 6 (est 1RM 168lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 140lb × 6 (est 1RM 168lb), 2 set(s), 1680lb
  Converging Chest Press (Chest) — 1 session(s), 2 working set(s), 1320lb volume, last 2026-09-29
      best this window: 110lb × 6 (est 1RM 132lb) on 2026-09-29
      all-time best: 110lb × 6 (est 1RM 132lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 110lb × 6 (est 1RM 132lb), 2 set(s), 1320lb
  Adductor machine (Adductors) — 1 session(s), 2 working set(s), 1200lb volume, last 2026-09-10
      best this window: 100lb × 6 (est 1RM 120lb) on 2026-09-10
      all-time best: 100lb × 6 (est 1RM 120lb) on 2026-09-10 ← set in this window (PR)
      by session (newest first):
        2026-09-10 [Workout]: top 100lb × 6 (est 1RM 120lb), 2 set(s), 1200lb
  T-Bar Row (Upper Back) — 1 session(s), 2 working set(s), 1140lb volume, last 2026-09-06
      best this window: 60lb × 10 (est 1RM 80lb) on 2026-09-06
      all-time best: 60lb × 10 (est 1RM 80lb) on 2026-09-06 ← set in this window (PR)
      by session (newest first):
        2026-09-06 [Workout]: top 60lb × 10 (est 1RM 80lb), 2 set(s), 1140lb
  Upright Row (Shoulders) — 1 session(s), 2 working set(s), 1120lb volume, last 2026-09-17
      best this window: 80lb × 8 (est 1RM 101lb) on 2026-09-17
      all-time best: 80lb × 8 (est 1RM 101lb) on 2026-09-17 ← set in this window (PR)
      by session (newest first):
        2026-09-17 [Workout]: top 80lb × 8 (est 1RM 101lb), 2 set(s), 1120lb
  Machine Triceps Extension (Triceps) — 1 session(s), 2 working set(s), 1100lb volume, last 2026-09-17
      best this window: 100lb × 6 (est 1RM 120lb) on 2026-09-17
      all-time best: 100lb × 6 (est 1RM 120lb) on 2026-09-17 ← set in this window (PR)
      by session (newest first):
        2026-09-17 [Workout]: top 100lb × 6 (est 1RM 120lb), 2 set(s), 1100lb
  Rope Climb (Lats) — 1 session(s), 2 working set(s), 1080lb volume, last 2026-09-06
      best this window: 90lb × 6 (est 1RM 108lb) on 2026-09-06
      all-time best: 90lb × 6 (est 1RM 108lb) on 2026-09-06 ← set in this window (PR)
      by session (newest first):
        2026-09-06 [Workout]: top 90lb × 6 (est 1RM 108lb), 2 set(s), 1080lb
  Goblet squat (Glutes, Quadriceps) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-25
      best this window: 60lb × 8 (est 1RM 76lb) on 2026-09-25
      all-time best: 60lb × 8 (est 1RM 76lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 60lb × 8 (est 1RM 76lb), 2 set(s), 840lb
  Reverse Barbell Curl (Biceps, Forearms) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-23
      best this window: 40lb × 11 (est 1RM 55lb) on 2026-09-23
      all-time best: 40lb × 11 (est 1RM 55lb) on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 40lb × 11 (est 1RM 55lb), 2 set(s), 840lb
  Incline Barbell Bench Press (Chest) — 1 session(s), 2 working set(s), 600lb volume, last 2026-09-29
      best this window: 50lb × 6 (est 1RM 60lb) on 2026-09-29
      all-time best: 50lb × 6 (est 1RM 60lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 50lb × 6 (est 1RM 60lb), 2 set(s), 600lb
  Sled Row (Upper Back) — 1 session(s), 2 working set(s), 540lb volume, last 2026-09-06
      best this window: 45lb × 6 (est 1RM 54lb) on 2026-09-06
      all-time best: 45lb × 6 (est 1RM 54lb) on 2026-09-06 ← set in this window (PR)
      by session (newest first):
        2026-09-06 [Workout]: top 45lb × 6 (est 1RM 54lb), 2 set(s), 540lb
  Lateral Raise with Dumbbells (Shoulders) — 1 session(s), 2 working set(s), 285lb volume, last 2026-09-23
      best this window: 15lb × 10 (est 1RM 20lb) on 2026-09-23
      all-time best: 15lb × 10 (est 1RM 20lb) on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 15lb × 10 (est 1RM 20lb), 2 set(s), 285lb
Cardio: 6 session(s), 183 min, 2.02 mi, 1129 kcal, 89 active-zone min
  - 2026-09-29: Activity [google-health] — 30 min, 127 kcal, avg HR 119, 24 AZM
  - 2026-09-15: Activity [google-health] — 29 min, 86 kcal, avg HR 116, 20 AZM
  - 2026-09-13: Stationary bike [google-health] — 25 min, 278 kcal, avg HR 131, 23 AZM
  - 2026-09-13: Activity [google-health] — 23 min, 99 kcal, avg HR 112, 10 AZM
  - 2026-09-11: Activity [google-health] — 17 min, 118 kcal, avg HR 112, 12 AZM
  - 2026-09-08: Run [google-health] — 58 min, 2.02 mi, 421 kcal, avg HR 94
Sleep: 30 nights, avg 7.5h, quality 4.6/5
  - 2026-09-30: 8.2h, quality 4/5, bed 2026-09-30T05:33:00.000Z → wake 2026-09-30T14:47:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-29: 8.9h, quality 4/5, bed 2026-09-29T07:04:00.000Z → wake 2026-09-29T17:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-28: 6.2h, quality 5/5, bed 2026-09-28T10:38:00.000Z → wake 2026-09-28T17:04:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-27: 9.2h, quality 4/5, bed 2026-09-27T05:29:00.000Z → wake 2026-09-27T15:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-26: 6.6h, quality 5/5, bed 2026-09-26T03:06:00.000Z → wake 2026-09-26T09:54:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-25: 6.1h, quality 5/5, bed 2026-09-25T03:39:00.000Z → wake 2026-09-25T09:50:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-24: 6h, quality 4/5, bed 2026-09-24T03:28:00.000Z → wake 2026-09-24T09:39:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-23: 9.2h, quality 5/5, bed 2026-09-23T05:52:00.000Z → wake 2026-09-23T15:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-22: 8.4h, quality 5/5, bed 2026-09-22T06:01:00.000Z → wake 2026-09-22T14:33:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-21: 7.6h, quality 5/5, bed 2026-09-21T07:00:00.000Z → wake 2026-09-21T14:40:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-20: 8.2h, quality 5/5, bed 2026-09-20T06:40:00.000Z → wake 2026-09-20T14:55:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-19: 5.3h, quality 4/5, bed 2026-09-19T07:01:00.000Z → wake 2026-09-19T12:29:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-18: 6.9h, quality 5/5, bed 2026-09-18T04:34:00.000Z → wake 2026-09-18T11:33:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-17: 6.3h, quality 5/5, bed 2026-09-17T02:04:00.000Z → wake 2026-09-17T08:29:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-16: 3.9h, quality 4/5, bed 2026-09-16T12:49:00.000Z → wake 2026-09-16T16:47:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-15: 7.5h, quality 5/5, bed 2026-09-15T09:32:00.000Z → wake 2026-09-15T17:16:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-14: 8h, quality 5/5, bed 2026-09-14T07:18:00.000Z → wake 2026-09-14T15:19:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-13: 7.5h, quality 4/5, bed 2026-09-13T08:03:00.000Z → wake 2026-09-13T17:16:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-12: 6.6h, quality 4/5, bed 2026-09-12T10:27:00.000Z → wake 2026-09-12T17:30:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-11: 8.1h, quality 5/5, bed 2026-09-11T08:05:00.000Z → wake 2026-09-11T16:14:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-10: 5.6h, quality 5/5, bed 2026-09-10T02:36:00.000Z → wake 2026-09-10T08:27:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-09: 5.9h, quality 5/5, bed 2026-09-09T02:16:00.000Z → wake 2026-09-09T08:39:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-08: 9.2h, quality 5/5, bed 2026-09-08T06:05:00.000Z → wake 2026-09-08T15:28:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-07: 5.9h, quality 4/5, bed 2026-09-07T08:13:00.000Z → wake 2026-09-07T14:20:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-06: 7.2h, quality 5/5, bed 2026-09-06T07:23:00.000Z → wake 2026-09-06T14:41:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-05: 6.6h, quality 5/5, bed 2026-09-05T10:22:00.000Z → wake 2026-09-05T17:09:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-04: 6.3h, quality 5/5, bed 2026-09-04T10:25:00.000Z → wake 2026-09-04T17:30:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-03: 10.5h, quality 5/5, bed 2026-09-03T05:42:00.000Z → wake 2026-09-03T16:28:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-02: 3.4h, quality 4/5, bed 2026-09-02T05:08:00.000Z → wake 2026-09-02T08:43:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-01: 6.3h, quality 4/5, bed 2026-09-01T01:59:00.000Z → wake 2026-09-01T08:40:00.000Z — Synced from Google Health / Fitbit
Vitals: 30 day(s), avg resting HR 62 bpm, avg HRV 47 ms
  - 2026-09-30: RHR 68 bpm, HRV 25 ms, HR avg 84, range 51–171
  - 2026-09-29: RHR 66 bpm, HRV 39 ms, HR avg 88, range 55–170
  - 2026-09-28: RHR 64 bpm, HRV 37 ms, HR avg 79, range 51–148
  - 2026-09-27: RHR 63 bpm, HRV 58 ms, HR avg 70, range 48–127
  - 2026-09-26: RHR 64 bpm, HRV 51 ms, HR avg 72, range 51–132
  - 2026-09-25: RHR 65 bpm, HRV 46 ms, HR avg 76, range 48–159
  - 2026-09-24: RHR 65 bpm, HRV 46 ms, HR avg 82, range 56–166
  - 2026-09-23: RHR 65 bpm, HRV 30 ms, HR avg 79, range 55–216
  - 2026-09-22: RHR 63 bpm, HRV 42 ms, HR avg 78, range 54–164
  - 2026-09-21: RHR 61 bpm, HRV 41 ms, HR avg 76, range 49–180
  - 2026-09-20: RHR 61 bpm, HRV 49 ms, HR avg 71, range 47–138
  - 2026-09-19: RHR 62 bpm, HRV 55 ms, HR avg 71, range 50–139
  - 2026-09-18: RHR 63 bpm, HRV 42 ms, HR avg 72, range 55–119
  - 2026-09-17: RHR 62 bpm, HRV 49 ms, HR avg 74, range 51–138
  - 2026-09-16: RHR 63 bpm, HRV 39 ms, HR avg 75, range 53–141
  - 2026-09-15: RHR 61 bpm, HRV 52 ms, HR avg 75, range 51–156
  - 2026-09-14: RHR 61 bpm, HRV 45 ms, HR avg 79, range 53–206
  - 2026-09-13: RHR 58 bpm, HRV 48 ms, HR avg 76, range 49–146
  - 2026-09-12: RHR 57 bpm, HRV 33 ms, HR avg 76, range 53–145
  - 2026-09-11: RHR 55 bpm, HRV 66 ms, HR avg 66, range 42–162
  - 2026-09-10: RHR 57 bpm, HRV 63 ms, HR avg 68, range 47–138
  - 2026-09-09: RHR 58 bpm, HRV 57 ms, HR avg 69, range 49–137
  - 2026-09-08: RHR 58 bpm, HRV 60 ms, HR avg 65, range 49–134
  - 2026-09-07: RHR 58 bpm, HRV 52 ms, HR avg 67, range 47–118
  - 2026-09-06: RHR 60 bpm, HRV 51 ms, HR avg 71, range 47–146
  - 2026-09-05: RHR 60 bpm, HRV 50 ms, HR avg 71, range 51–147
  - 2026-09-04: RHR 61 bpm, HRV 45 ms, HR avg 71, range 50–128
  - 2026-09-03: RHR 61 bpm, HRV 58 ms, HR avg 71, range 47–150
  - 2026-09-02: RHR 63 bpm, HRV 48 ms, HR avg 72, range 49–124
  - 2026-09-01: RHR 66 bpm, HRV 38 ms, HR avg 73, range 51–130
Water: 1474 oz across 74 log(s)
  - 2026-09-01: 148 oz
  - 2026-09-02: 146 oz
  - 2026-09-03: 132 oz
  - 2026-09-04: 144 oz
  - 2026-09-05: 96 oz
  - 2026-09-06: 64 oz
  - 2026-09-08: 48 oz
  - 2026-09-09: 64 oz
  - 2026-09-10: 40 oz
  - 2026-09-11: 120 oz
  - 2026-09-12: 108 oz
  - 2026-09-15: 76 oz
  - 2026-09-17: 60 oz
  - 2026-09-18: 96 oz
  - 2026-09-20: 84 oz
  - 2026-09-24: 48 oz
Weight goal: target 175 lbs (down)
Weight latest: 194.6 lbs on 2026-10-18
Weight 7d avg: 194.1 lbs
Weight 30d avg: 196.5 lbs
Weight range: 193.6–218 lbs (96 weigh-ins all-time)
Weight change in period: -3.6 lbs
Weight weigh-ins in period:
  - 2026-09-03: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-04: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-05: 200.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-06: 201.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-07: 200.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-08: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-11: 201.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-12: 201.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-13: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-14: 199.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-15: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-16: 199.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-17: 200 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-18: 197.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-19: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
Habits (5 active):
  - One Piece (daily, icon eye): 0 completion(s)
  - Reading (daily, icon book): 0 completion(s)
  - No Porn (daily, icon droplets): 0 completion(s)
  - Podcast (daily, icon brain): 0 completion(s)
  - Meditation (daily, icon moon): 0 completion(s)
Journal 2026-09-29: "Chest workout · 24 min · 1 set · 1.1k lb"
Journal 2026-09-25: "LOWER · 1h 26m · 8 sets · 8.7k lb"
Journal 2026-09-23: "Shoulders & arms workout · 1h 31m · 13 sets · 7.7k lb"
Journal 2026-09-23 mood 3/5: "Weekly calorie plan (flexible, not hard daily): Mon 2,182 + Tue 2,000 + Wed 2,485 = 6,667 of 14,000 weekly goal. Thu-Sun target ~1,833/day to stay on pace. Bias protein the rest of the week — Wed was only 114g protein vs 149g fat."
Alcohol: 3 drinks, 6 std units
  - 2026-09-29: beer ×4 (4 u)
  - 2026-09-29: tequila shot ×1 (1 u)
  - 2026-09-29: lemon drop shot ×1 (1 u)
Peptides: 3 injection(s)
  - 2026-09-27 @ 2026-09-27T18:25:00.000Z: Retatrutide (Reta) 3mg at Abdomen
  - 2026-09-20 @ 2026-09-21T01:36:00.000Z: Retatrutide (Reta) 3mg at Leg
  - 2026-09-11 @ 2026-09-11T19:49:00.000Z: Retatrutide (Reta) 3mg at Abdomen

7-day coach snapshot

Today is Monday, Oct 19, 2026 (local date 2026-10-19, tz America/New_York, source: device).
User: Carlos.
Active goals:
- calories (weekly, down): target 14000 cal
- sleep (weekly_avg, up): target 7.5 hrs
- steps (daily, up): target 10000 steps
- running (per_session, up): target 3 mi
- water (daily, up): target 150 oz
- cardio (daily, up): target 25 min
Long-term goals:
  - Bodyweight (bodyweight): target 175 lbs (down)
Bodyweight: 194.6 lbs on 2026-10-18 — -4.7 lbs over 10 weigh-ins (30d), target 175.0 lbs (down).
  Recent weigh-ins: 2026-10-18 194.6, 2026-10-14 193.6, 2026-10-10 196.0, 2026-10-09 194.2.
Nutrition 7d avg: 2255 kcal, 112P / 157C / 80F g per day (6 days logged). Each row below is a separate CalorieEntry (same as the food log).
Today (2026-10-19): no CalorieEntry rows for this calendar day — if the user logged food, confirm their timezone matches the device (stored under User.timeZone) so "today" aligns.
  Prior days: 2026-10-18 1780 kcal / 108P; 2026-10-17 2740 kcal / 100P.
Sleep 7d: avg 8.1 hrs/night, quality 4.7/5 (6 nights).
  Recent nights: 2026-10-18 7.2h q5, 2026-10-17 8.2h q5, 2026-10-16 6.3h q4, 2026-10-15 7.1h q4.
Steps 7d avg: 4208/day (today 364).
Recent workouts: none in last 7d.
Habits (last 7d hit-rate):
  - One Piece (daily): 0/7
  - Reading (daily): 0/7
  - No Porn (daily): 0/7
  - Podcast (daily): 0/7
  - Meditation (daily): 0/7
Alcohol: none in last 7d.
Window totals (JSON)
{
  "nutrition": {
    "totalCalories": 57590,
    "totalProteinG": 3871.3000000000015,
    "totalCarbsG": 4087.7999999999984,
    "totalFatG": 2109.2000000000016,
    "mealCount": 196,
    "daysWithFood": 29,
    "dailyCalories": {
      "2026-09-30": 1780,
      "2026-09-29": 1865,
      "2026-09-28": 2220,
      "2026-09-27": 1870,
      "2026-09-26": 1925,
      "2026-09-25": 2187,
      "2026-09-24": 2021,
      "2026-09-23": 2485,
      "2026-09-22": 2000,
      "2026-09-21": 2182,
      "2026-09-20": 1850,
      "2026-09-19": 2160,
      "2026-09-18": 2404,
      "2026-09-17": 2454,
      "2026-09-16": 1850,
      "2026-09-15": 1665,
      "2026-09-14": 1965,
      "2026-09-13": 1758,
      "2026-09-12": 1922,
      "2026-09-11": 1998,
      "2026-09-10": 1994,
      "2026-09-09": 2098,
      "2026-09-08": 1675,
      "2026-09-06": 1280,
      "2026-09-05": 2141,
      "2026-09-04": 2014,
      "2026-09-03": 1884,
      "2026-09-02": 1784,
      "2026-09-01": 2159
    },
    "dailyProteinG": {
      "2026-09-30": 107.5,
      "2026-09-29": 54,
      "2026-09-28": 119,
      "2026-09-27": 108,
      "2026-09-26": 126,
      "2026-09-25": 139.60000000000002,
      "2026-09-24": 145.8,
      "2026-09-23": 114,
      "2026-09-22": 70,
      "2026-09-21": 84.5,
      "2026-09-20": 153.5,
      "2026-09-19": 66.5,
      "2026-09-18": 23.4,
      "2026-09-17": 193.8,
      "2026-09-16": 83,
      "2026-09-15": 155.39999999999998,
      "2026-09-14": 246.5,
      "2026-09-13": 115.2,
      "2026-09-12": 78,
      "2026-09-11": 182.8,
      "2026-09-10": 194.70000000000002,
      "2026-09-09": 212.3,
      "2026-09-08": 155.8,
      "2026-09-06": 93,
      "2026-09-05": 155.29999999999998,
      "2026-09-04": 227.8,
      "2026-09-03": 156.4,
      "2026-09-02": 133.8,
      "2026-09-01": 175.7
    }
  },
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        "hours": 8.1,
        "quality": 5,
        "bedtime": "2026-09-11T08:05:00.000Z",
        "wakeTime": "2026-09-11T16:14:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-10",
        "hours": 7,
        "quality": 5,
        "bedtime": "2026-09-10T02:36:00.000Z",
        "wakeTime": "2026-09-10T08:27:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-09",
        "hours": 6.9,
        "quality": 5,
        "bedtime": "2026-09-09T02:16:00.000Z",
        "wakeTime": "2026-09-09T08:39:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-08",
        "hours": 9.2,
        "quality": 5,
        "bedtime": "2026-09-08T06:05:00.000Z",
        "wakeTime": "2026-09-08T15:28:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-07",
        "hours": 5.9,
        "quality": 4,
        "bedtime": "2026-09-07T08:13:00.000Z",
        "wakeTime": "2026-09-07T14:20:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-06",
        "hours": 7.2,
        "quality": 5,
        "bedtime": "2026-09-06T07:23:00.000Z",
        "wakeTime": "2026-09-06T14:41:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-05",
        "hours": 6.6,
        "quality": 5,
        "bedtime": "2026-09-05T10:22:00.000Z",
        "wakeTime": "2026-09-05T17:09:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-04",
        "hours": 6.3,
        "quality": 5,
        "bedtime": "2026-09-04T10:25:00.000Z",
        "wakeTime": "2026-09-04T17:30:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-03",
        "hours": 10.5,
        "quality": 5,
        "bedtime": "2026-09-03T05:42:00.000Z",
        "wakeTime": "2026-09-03T16:28:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-02",
        "hours": 5.4,
        "quality": 4,
        "bedtime": "2026-09-02T05:08:00.000Z",
        "wakeTime": "2026-09-02T08:43:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-01",
        "hours": 7.5,
        "quality": 4,
        "bedtime": "2026-09-01T01:59:00.000Z",
        "wakeTime": "2026-09-01T08:40:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      }
    ]
  },
  "bodyweight": {
    "unit": "lbs",
    "target": 175,
    "direction": "down",
    "startValue": null,
    "latest": {
      "date": "2026-10-18",
      "value": 194.6,
      "notes": null
    },
    "periodEntries": [
      {
        "date": "2026-09-03",
        "value": 201.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-04",
        "value": 201.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-05",
        "value": 200.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-06",
        "value": 201.9,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-07",
        "value": 200.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-08",
        "value": 200.4,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-11",
        "value": 201.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-12",
        "value": 201.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-13",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-14",
        "value": 199.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-15",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-16",
        "value": 199.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-17",
        "value": 200,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-18",
        "value": 197.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-19",
        "value": 197.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-20",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-21",
        "value": 198,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-22",
        "value": 198.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-23",
        "value": 197.5,
        "notes": "Synced from Google Health / Fitbit"
      }
    ],
    "periodDelta": -3.6,
    "avg7": 194.1,
    "avg30": 196.5,
    "allTimeHigh": 218,
    "allTimeLow": 193.6,
    "totalWeighIns": 96
  },
  "habits": [
    {
      "habitName": "One Piece",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Reading",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "No Porn",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Podcast",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Meditation",
      "frequency": "daily",
      "dates": []
    }
  ],
  "journal": [
    {
      "date": "2026-09-29",
      "mood": null,
      "content": "Chest workout · 24 min · 1 set · 1.1k lb",
      "images": "[\"/uploads/journal/cmun8toa460yf3grx5kuwfeca\"]",
      "attachedStats": "{\"weight\":{\"value\":197.5,\"unit\":\"lb\"},\"workouts\":{\"count\":1}}"
    },
    {
      "date": "2026-09-25",
      "mood": null,
      "content": "LOWER · 1h 26m · 8 sets · 8.7k lb",
      "images": "[\"/uploads/journal/cmuhkl7jl22jm3grx8huqu214\"]",
      "attachedStats": "{\"weight\":{\"value\":197.5,\"unit\":\"lb\"},\"workouts\":{\"count\":1}}"
    },
    {
      "date": "2026-09-23",
      "mood": null,
      "content": "Shoulders & arms workout · 1h 31m · 13 sets · 7.7k lb",
      "images": "[\"/uploads/journal/cmuekiaxc05s13gqqn66qwiqy\"]",
      "attachedStats": "{\"weight\":{\"value\":197.5,\"unit\":\"lb\"},\"workouts\":{\"count\":1}}"
    },
    {
      "date": "2026-09-23",
      "mood": 3,
      "content": "Weekly calorie plan (flexible, not hard daily): Mon 2,182 + Tue 2,000 + Wed 2,485 = 6,667 of 14,000 weekly goal. Thu-Sun target ~1,833/day to stay on pace. Bias protein the rest of the week — Wed was only 114g protein vs 149g fat.",
      "images": "[]",
      "attachedStats": "{}"
    }
  ],
  "recovery": [],
  "alcohol": {
    "drinks": 3,
    "totalUnits": 6,
    "items": [
      {
        "date": "2026-09-29",
        "drinkType": "beer",
        "quantity": 4,
        "units": 4
      },
      {
        "date": "2026-09-29",
        "drinkType": "tequila shot",
        "quantity": 1,
        "units": 1
      },
      {
        "date": "2026-09-29",
        "drinkType": "lemon drop shot",
        "quantity": 1,
        "units": 1
      }
    ]
  },
  "bowel": {
    "count": 0,
    "avgBristol": 0,
    "items": []
  },
  "peptides": {
    "injections": 3,
    "items": [
      {
        "id": "cmuk5fr6k3wpa3grxzoxwodng",
        "date": "2026-09-27T12:00:00.000Z",
        "injectedAt": "2026-09-27T18:25:00.000Z",
        "compound": "retatrutide",
        "doseMg": 3,
        "injectionSite": "abd",
        "sideEffectsJson": "[]",
        "notes": null,
        "userId": "carlos",
        "createdAt": "2026-09-27T18:25:36.860Z"
      },
      {
        "id": "cmuakqs342i073gqv5kovvr0w",
        "date": "2026-09-20T12:00:00.000Z",
        "injectedAt": "2026-09-21T01:36:00.000Z",
        "compound": "retatrutide",
        "doseMg": 3,
        "injectionSite": "leg",
        "sideEffectsJson": "[]",
        "notes": null,
        "userId": "carlos",
        "createdAt": "2026-09-21T01:36:23.728Z"
      },
      {
        "id": "cmtxddk840nqr3gqf3wwdoqtt",
        "date": "2026-09-11T12:00:00.000Z",
        "injectedAt": "2026-09-11T19:49:00.000Z",
        "compound": "retatrutide",
        "doseMg": 3,
        "injectionSite": "abd",
        "sideEffectsJson": "[]",
        "notes": null,
        "userId": "carlos",
        "createdAt": "2026-09-11T19:49:09.412Z"
      }
    ],
    "daily": []
  },
  "treatments": [],
  "cardio": {
    "sessions": 6,
    "totalMinutes": 183,
    "totalCalories": 1129,
    "totalMiles": 2.02,
    "totalActiveZoneMinutes": 89,
    "items": [
      {
        "date": "2026-09-29",
        "activityType": "cardio",
        "displayName": "Activity",
        "minutes": 30.2,
        "calories": 127,
        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 119,
        "activeZoneMinutes": 24,
        "startedAt": "2026-09-29T23:51:44.000Z",
        "endedAt": "2026-09-30T00:21:54.000Z",
        "source": "google-health",
        "notes": null
      },
      {
        "date": "2026-09-15",
        "activityType": "cardio",
        "displayName": "Activity",
        "minutes": 28.8,
        "calories": 86,
        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 116,
        "activeZoneMinutes": 20,
        "startedAt": "2026-09-16T04:12:55.000Z",
        "endedAt": "2026-09-16T04:41:43.000Z",
        "source": "google-health",
        "notes": null
      },
      {
        "date": "2026-09-13",
        "activityType": "cycling",
        "displayName": "Stationary bike",
        "minutes": 25.4,
        "calories": 278,
        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 131,
        "activeZoneMinutes": 23,
        "startedAt": "2026-09-13T19:28:15.200Z",
        "endedAt": "2026-09-13T19:53:41.600Z",
        "source": "google-health",
        "notes": null
      },
      {
        "date": "2026-09-13",
        "activityType": "cardio",
        "displayName": "Activity",
        "minutes": 23.4,
        "calories": 99,
        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 112,
        "activeZoneMinutes": 10,
        "startedAt": "2026-09-14T04:05:02.000Z",
        "endedAt": "2026-09-14T04:28:23.000Z",
        "source": "google-health",
        "notes": null
      },
      {
        "date": "2026-09-11",
        "activityType": "cardio",
        "displayName": "Activity",
        "minutes": 16.7,
        "calories": 118,
        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 112,
        "activeZoneMinutes": 12,
        "startedAt": "2026-09-11T22:14:22.000Z",
        "endedAt": "2026-09-11T22:31:06.000Z",
        "source": "google-health",
        "notes": null
      },
      {
        "date": "2026-09-08",
        "activityType": "running",
        "displayName": "Run",
        "minutes": 58.1,
        "calories": 421,
        "distanceMeters": 3246.6,
        "distanceMi": 2.02,
        "avgHeartRate": 94,
        "activeZoneMinutes": null,
        "startedAt": "2026-09-08T17:51:42.800Z",
        "endedAt": "2026-09-08T18:49:47.600Z",
        "source": "google-health",
        "notes": null
      }
    ]
  },
  "vitals": {
    "daysLogged": 30,
    "avgRestingHeartRate": 62,
    "avgHrvMs": 47,
    "days": [
      {
        "date": "2026-09-30",
        "restingHeartRate": 68,
        "hrvMs": 24.8,
        "hrAvg": 84,
        "hrMin": 51,
        "hrMax": 171,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-29",
        "restingHeartRate": 66,
        "hrvMs": 38.8,
        "hrAvg": 88,
        "hrMin": 55,
        "hrMax": 170,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-28",
        "restingHeartRate": 64,
        "hrvMs": 36.7,
        "hrAvg": 79,
        "hrMin": 51,
        "hrMax": 148,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-27",
        "restingHeartRate": 63,
        "hrvMs": 58.1,
        "hrAvg": 70,
        "hrMin": 48,
        "hrMax": 127,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-26",
        "restingHeartRate": 64,
        "hrvMs": 50.5,
        "hrAvg": 72,
        "hrMin": 51,
        "hrMax": 132,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-25",
        "restingHeartRate": 65,
        "hrvMs": 46.3,
        "hrAvg": 76,
        "hrMin": 48,
        "hrMax": 159,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-24",
        "restingHeartRate": 65,
        "hrvMs": 45.6,
        "hrAvg": 82,
        "hrMin": 56,
        "hrMax": 166,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-23",
        "restingHeartRate": 65,
        "hrvMs": 30.1,
        "hrAvg": 79,
        "hrMin": 55,
        "hrMax": 216,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-22",
        "restingHeartRate": 63,
        "hrvMs": 41.9,
        "hrAvg": 78,
        "hrMin": 54,
        "hrMax": 164,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-21",
        "restingHeartRate": 61,
        "hrvMs": 41.2,
        "hrAvg": 76,
        "hrMin": 49,
        "hrMax": 180,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-20",
        "restingHeartRate": 61,
        "hrvMs": 49.2,
        "hrAvg": 71,
        "hrMin": 47,
        "hrMax": 138,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-19",
        "restingHeartRate": 62,
        "hrvMs": 55.4,
        "hrAvg": 71,
        "hrMin": 50,
        "hrMax": 139,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-18",
        "restingHeartRate": 63,
        "hrvMs": 41.6,
        "hrAvg": 72,
        "hrMin": 55,
        "hrMax": 119,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-17",
        "restingHeartRate": 62,
        "hrvMs": 48.8,
        "hrAvg": 74,
        "hrMin": 51,
        "hrMax": 138,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-16",
        "restingHeartRate": 63,
        "hrvMs": 39.4,
        "hrAvg": 75,
        "hrMin": 53,
        "hrMax": 141,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-15",
        "restingHeartRate": 61,
        "hrvMs": 51.8,
        "hrAvg": 75,
        "hrMin": 51,
        "hrMax": 156,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-14",
        "restingHeartRate": 61,
        "hrvMs": 44.6,
        "hrAvg": 79,
        "hrMin": 53,
        "hrMax": 206,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-13",
        "restingHeartRate": 58,
        "hrvMs": 48.2,
        "hrAvg": 76,
        "hrMin": 49,
        "hrMax": 146,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-12",
        "restingHeartRate": 57,
        "hrvMs": 32.7,
        "hrAvg": 76,
        "hrMin": 53,
        "hrMax": 145,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-11",
        "restingHeartRate": 55,
        "hrvMs": 65.9,
        "hrAvg": 66,
        "hrMin": 42,
        "hrMax": 162,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-10",
        "restingHeartRate": 57,
        "hrvMs": 62.8,
        "hrAvg": 68,
        "hrMin": 47,
        "hrMax": 138,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-09",
        "restingHeartRate": 58,
        "hrvMs": 56.7,
        "hrAvg": 69,
        "hrMin": 49,
        "hrMax": 137,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-08",
        "restingHeartRate": 58,
        "hrvMs": 59.9,
        "hrAvg": 65,
        "hrMin": 49,
        "hrMax": 134,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-07",
        "restingHeartRate": 58,
        "hrvMs": 52.1,
        "hrAvg": 67,
        "hrMin": 47,
        "hrMax": 118,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-06",
        "restingHeartRate": 60,
        "hrvMs": 50.8,
        "hrAvg": 71,
        "hrMin": 47,
        "hrMax": 146,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-05",
        "restingHeartRate": 60,
        "hrvMs": 49.5,
        "hrAvg": 71,
        "hrMin": 51,
        "hrMax": 147,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-04",
        "restingHeartRate": 61,
        "hrvMs": 44.7,
        "hrAvg": 71,
        "hrMin": 50,
        "hrMax": 128,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-03",
        "restingHeartRate": 61,
        "hrvMs": 57.8,
        "hrAvg": 71,
        "hrMin": 47,
        "hrMax": 150,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-02",
        "restingHeartRate": 63,
        "hrvMs": 47.6,
        "hrAvg": 72,
        "hrMin": 49,
        "hrMax": 124,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      },
      {
        "date": "2026-09-01",
        "restingHeartRate": 66,
        "hrvMs": 38.3,
        "hrAvg": 73,
        "hrMin": 51,
        "hrMax": 130,
        "zones": [],
        "thresholds": [],
        "source": "google-health"
      }
    ]
  },
  "heartRate": {
    "sampleCount": 0,
    "daysLogged": 0,
    "days": []
  },
  "water": {
    "totalOz": 1474,
    "entries": 74,
    "daily": {
      "2026-09-24": 48,
      "2026-09-20": 84,
      "2026-09-18": 96,
      "2026-09-17": 60,
      "2026-09-15": 76,
      "2026-09-12": 108,
      "2026-09-11": 120,
      "2026-09-10": 40,
      "2026-09-09": 64,
      "2026-09-08": 48,
      "2026-09-06": 64,
      "2026-09-05": 96,
      "2026-09-04": 144,
      "2026-09-03": 132,
      "2026-09-02": 146,
      "2026-09-01": 148
    }
  }
}
Window entries — every raw row (JSON)
{
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      "notes": "Synced from Google Health / Fitbit",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/3433473897477706160",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/6568580041203328008",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
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      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
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      "notes": "Synced from Google Health / Fitbit",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/1884771551480030184",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/8529058185706427576",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/7306272745510850272",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/9215151260149540344",
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      "stagesJson": "[{\"type\":\"AWAKE\",\"startTime\":\"2026-09-19T07:01:00Z\",\"endTime\":\"2026-09-19T07:09:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T07:09:00Z\",\"endTime\":\"2026-09-19T07:20:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-19T07:20:30Z\",\"endTime\":\"2026-09-19T08:03:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T08:03:00Z\",\"endTime\":\"2026-09-19T08:05:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-19T08:05:00Z\",\"endTime\":\"2026-09-19T08:26:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T08:26:00Z\",\"endTime\":\"2026-09-19T08:57:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-19T08:57:00Z\",\"endTime\":\"2026-09-19T09:30:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T09:30:30Z\",\"endTime\":\"2026-09-19T09:33:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-19T09:33:00Z\",\"endTime\":\"2026-09-19T09:40:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T09:40:30Z\",\"endTime\":\"2026-09-19T09:43:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-19T09:43:00Z\",\"endTime\":\"2026-09-19T09:49:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T09:49:00Z\",\"endTime\":\"2026-09-19T11:04:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-19T11:04:00Z\",\"endTime\":\"2026-09-19T11:47:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-19T11:47:00Z\",\"endTime\":\"2026-09-19T12:28:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-19T12:28:00Z\",\"endTime\":\"2026-09-19T12:29:00Z\"}]",
      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/2752905222107325584",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/8656010226191262920",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/4799333859725215616",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/4014728530856998640",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
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      "notes": "Synced from Google Health / Fitbit",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/3539561365054327536",
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      "interruptionCount": 1,
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/4330763053922625352",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/5766023084686034152",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/5708964429805490736",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/7728884091007310688",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/7743265321734016760",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/1754372325044987264",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/776008973589490184",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/8917040972858082760",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/6637614776551720728",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/1122712467879987984",
      "userId": "carlos",
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      "interruptionCount": 1,
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/67114536580957872",
      "userId": "carlos",
      "createdAt": "2026-09-02T07:38:12.636Z"
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    {
      "id": "cmtkpixye55143gma8qa5gzwf",
      "date": "2026-09-02T12:00:00.000Z",
      "bedtime": "2026-09-02T20:46:00.000Z",
      "wakeTime": "2026-09-02T22:49:00.000Z",
      "quality": 3,
      "score": 68,
      "remMinutes": 39,
      "lightMinutes": 43,
      "deepMinutes": 36,
      "awakeMinutes": 4,
      "minutesAsleep": 118,
      "minutesInSleepPeriod": 123,
      "minutesToFallAsleep": 0,
      "minutesAfterWakeUp": 0,
      "restlessMinutes": 0,
      "interruptionCount": 1,
      "efficiency": 95.9,
      "stagesJson": "[{\"type\":\"AWAKE\",\"startTime\":\"2026-09-02T20:46:00Z\",\"endTime\":\"2026-09-02T20:50:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-02T20:50:30Z\",\"endTime\":\"2026-09-02T21:04:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-02T21:04:00Z\",\"endTime\":\"2026-09-02T21:40:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-02T21:40:30Z\",\"endTime\":\"2026-09-02T21:54:30Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-02T21:54:30Z\",\"endTime\":\"2026-09-02T22:31:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-02T22:31:00Z\",\"endTime\":\"2026-09-02T22:32:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-02T22:32:00Z\",\"endTime\":\"2026-09-02T22:34:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-02T22:34:30Z\",\"endTime\":\"2026-09-02T22:49:00Z\"}]",
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  "habitCompletions": [
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      "dates": []
    },
    {
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      "dates": []
    },
    {
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      "dates": []
    },
    {
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      "dates": []
    },
    {
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      "notes": "Synced from Google Health / Fitbit",
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}
Library & all-time catalog (JSON)
{
  "workoutRoutines": [
    {
      "name": "UPPER",
      "tags": "[\"Hypertrophy\"]",
      "sortOrder": 0,
      "exercises": "[{\"id\":\"g70y9z26\",\"name\":\"Plate-Loaded Chest Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"6pujuntr\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"zv6xlf1w\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"5gplbqr2\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"r3tqb0wp\",\"name\":\"Sled Row\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Upper Back\",\"color\":\"#1E40AF\",\"code\":\"UPPER_BACK\"}],\"preferredSubstituteName\":\"T-Bar Row\",\"recentSubstitutes\":[\"T-Bar Row\"],\"setRows\":[{\"id\":\"oa4ronpl\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"hr5gtm8u\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"51e78d65\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"veakv6qp\",\"name\":\"Pec-Deck / Butterfly\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"2x9y8z1v\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"4ufkzefr\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"8b13gdc1\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"3zyq6t0x\",\"name\":\"Pull-Down\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Lats\",\"color\":\"#2563EB\",\"code\":\"LATS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"ncgt2ubh\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"a692mv6x\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"c37y2al1\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"f6k3rktd\",\"name\":\"Machine Triceps Extension\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"preferredSubstituteName\":\"Triceps Pushdown - V-Bar Attachment\",\"recentSubstitutes\":[\"Triceps Pushdown - V-Bar Attachment\"],\"setRows\":[{\"id\":\"s807uzat\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"kyd78htn\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"yqrzrtkz\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"o3gntmfb\",\"name\":\"Biceps Curl Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Dumbbell Bicep Curl\",\"recentSubstitutes\":[\"Dumbbell Bicep Curl\"],\"setRows\":[{\"id\":\"u14exbd6\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"snzkdy34\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"lywv3xrd\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"aujtzbj9\",\"name\":\"Lateral Raise Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"n5b8x7p7\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"trw2zuvu\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"ez586tic\",\"weight\":\"\",\"reps\":\"10\"}]}]"
    },
    {
      "name": "LOWER",
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        "date": "2026-06-08",
        "value": 209.4,
        "notes": null
      },
      {
        "date": "2026-06-09",
        "value": 209.1,
        "notes": null
      },
      {
        "date": "2026-06-10",
        "value": 209,
        "notes": null
      },
      {
        "date": "2026-06-11",
        "value": 210,
        "notes": null
      },
      {
        "date": "2026-06-12",
        "value": 209.9,
        "notes": null
      },
      {
        "date": "2026-06-13",
        "value": 210.3,
        "notes": null
      },
      {
        "date": "2026-06-15",
        "value": 209.4,
        "notes": null
      },
      {
        "date": "2026-06-16",
        "value": 208.3,
        "notes": null
      },
      {
        "date": "2026-06-17",
        "value": 208,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-06-19",
        "value": 206.4,
        "notes": null
      },
      {
        "date": "2026-06-20",
        "value": 205.7,
        "notes": null
      },
      {
        "date": "2026-06-21",
        "value": 207,
        "notes": null
      },
      {
        "date": "2026-06-22",
        "value": 207.5,
        "notes": null
      },
      {
        "date": "2026-06-23",
        "value": 204.8,
        "notes": null
      },
      {
        "date": "2026-06-26",
        "value": 204.4,
        "notes": null
      },
      {
        "date": "2026-06-27",
        "value": 204.1,
        "notes": null
      },
      {
        "date": "2026-07-04",
        "value": 203.7,
        "notes": null
      },
      {
        "date": "2026-07-09",
        "value": 203.7,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-10",
        "value": 203.3,
        "notes": null
      },
      {
        "date": "2026-07-17",
        "value": 202.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-18",
        "value": 203.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-20",
        "value": 202.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-21",
        "value": 202.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-22",
        "value": 201.2,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-25",
        "value": 201.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-07-26",
        "value": 200.4,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-05",
        "value": 200,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-07",
        "value": 199.7,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-09",
        "value": 199.7,
        "notes": null
      },
      {
        "date": "2026-08-13",
        "value": 203,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-15",
        "value": 201.7,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-16",
        "value": 202.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-17",
        "value": 201.9,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-18",
        "value": 200.2,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-19",
        "value": 200.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-20",
        "value": 199.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-21",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-22",
        "value": 199.7,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-23",
        "value": 201.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-26",
        "value": 198.9,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-27",
        "value": 199.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-28",
        "value": 198.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-08-29",
        "value": 200.4,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-03",
        "value": 201.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-04",
        "value": 201.1,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-05",
        "value": 200.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-06",
        "value": 201.9,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-07",
        "value": 200.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-08",
        "value": 200.4,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-11",
        "value": 201.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-12",
        "value": 201.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-13",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-14",
        "value": 199.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-15",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-16",
        "value": 199.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-17",
        "value": 200,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-18",
        "value": 197.8,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-19",
        "value": 197.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-20",
        "value": 199.3,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-21",
        "value": 198,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-22",
        "value": 198.6,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-09-23",
        "value": 197.5,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-10-05",
        "value": 196.9,
        "notes": null
      },
      {
        "date": "2026-10-07",
        "value": 196,
        "notes": null
      },
      {
        "date": "2026-10-09",
        "value": 194.2,
        "notes": null
      },
      {
        "date": "2026-10-10",
        "value": 196,
        "notes": null
      },
      {
        "date": "2026-10-14",
        "value": 193.6,
        "notes": null
      },
      {
        "date": "2026-10-18",
        "value": 194.6,
        "notes": null
      }
    ],
    "periodDelta": -14.8,
    "avg7": 194.1,
    "avg30": 196.5,
    "allTimeHigh": 218,
    "allTimeLow": 193.6,
    "totalWeighIns": 96
  },
  "injuries": [
    {
      "label": "ankle_sprain",
      "kind": "injury",
      "severity": "mild",
      "status": "recovered",
      "bodyRegion": "leftLeg",
      "segmentKeys": "[\"front:ankles:left\"]",
      "onsetDate": "2026-04-10",
      "resolvedAt": "2026-06-04",
      "notes": null
    }
  ]
}
All-time record counts
{
  "calorieEntries": 736,
  "stepEntries": 201,
  "runEntries": 3,
  "workoutEntries": 0,
  "workoutTemplates": 5,
  "workoutSessions": 56,
  "sleepEntries": 198,
  "peptideEntries": 15,
  "peptideDailyEntries": 7,
  "goals": 6,
  "longGoals": 1,
  "habits": 5,
  "savedMeals": 10,
  "alcoholEntries": 5,
  "bowelEntries": 16,
  "journalEntries": 8,
  "recoveryDailyEntries": 2,
  "injuryRecords": 1,
  "treatmentLogs": 8,
  "cardioEntries": 21,
  "vitalDailyEntries": 125,
  "heartRateSamples": 29118,
  "waterEntries": 116,
  "recipes": 2
}

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