Carlos — TODAY
Complete read-only health & fitness snapshot for 2026-09-03 → 2026-09-03 (1 day). Timezone America/New_York; today is 2026-09-03. 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.
Machine endpoints for this window
- https://itslos.com/api/agent/text/today — plain text
- https://itslos.com/api/agent/json/today — structured JSON
- https://itslos.com/api/agent/carlos — full all-time dump
- https://itslos.com/llms.txt — index of this surface
Exported 2026-09-03T16:08:19.772Z · 17154 total records across all time
TODAY — full log
Timezone: America/New_York (today = 2026-09-03; 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
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 3 (Night shift 1); current cycle runs 2026-09-01 → 2026-09-08
=== 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):
- Built [snack]: 150 kcal (used 45×)
- Beer [snack]: 150 kcal (used 18×)
- Picadillo [lunch,dinner]: 650 kcal (used 13×)
- Oreos (2) [snack]: 140 kcal (used 12×)
- Barbells Bar [snack]: 200 kcal (used 10×)
- Fairlife [snack]: 150 kcal (used 9×)
- Nature Valley [snack]: 190 kcal (used 9×)
- Ham & Cheese Sandwich [breakfast]: 600 kcal (used 9×)
- Realgood Tenders [lunch,dinner]: 550 kcal (used 8×)
- 3 Egg 2 Toast [breakfast]: 450 kcal (used 8×)
- Rice 100g [dinner]: 130 kcal (used 8×)
- Funyuns [snack]: 270 kcal (used 7×)
- 2 Egg 2 Toast [breakfast]: 375 kcal (used 6×)
- Yasso [snack]: 100 kcal (used 6×)
- Subway [lunch,dinner]: 700 kcal (used 6×)
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: 200.4 lbs on 2026-08-29 — "Synced from Google Health / Fitbit"
All-time weight 7d avg: 199.5 lbs
All-time weight 30d avg: 200.3 lbs
All-time weight range: 198.6–218 lbs (71 weigh-ins all-time)
All-time weight change in period: -9 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"
=== TODAY (2026-09-03 → 2026-09-03) ===
Food: (none logged)
Steps: 40 total steps across 1 day(s), daily avg 40, min 40, max 40
Steps daily goal: 10000 steps
Steps days at/above goal: 0/1
Steps by day:
- 2026-09-03: 40 steps (9960 short)
Runs: (none)
Workouts: (none)
Lift progression: (no completed strength sessions in this window)
Cardio: (none)
Sleep: 1 nights, avg 7.9h, quality 5/5
- 2026-09-03: 7.9h, quality 5/5, bed 2026-09-03T05:42:00.000Z → wake 2026-09-03T13:40:00.000Z — Synced from Google Health / Fitbit
Vitals: 1 day(s), avg resting HR 62 bpm, avg HRV 62 ms
- 2026-09-03: RHR 62 bpm, HRV 62 ms, HR avg 60, range 47–113
Heart rate (all-day samples, 86 buckets):
- 2026-09-03: 86 samples, avg 60, min 53, max 86
hourly avg bpm — 09Z:56 10Z:61 11Z:61 12Z:59 13Z:63 14Z:61 15Z:62 16Z:65
Weight goal: target 175 lbs (down)
Weight latest: 200.4 lbs on 2026-08-29 — "Synced from Google Health / Fitbit"
Weight 7d avg: 199.5 lbs
Weight 30d avg: 200.3 lbs
Weight range: 198.6–218 lbs (71 weigh-ins all-time)
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)
Peptides: (none)
7-day coach snapshot
Today is Thursday, Sep 3, 2026 (local date 2026-09-03, 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 Long-term goals: - Bodyweight (bodyweight): target 175 lbs (down) Bodyweight: 200.4 lbs on 2026-08-29 — +0.4 lbs over 17 weigh-ins (30d), target 175.0 lbs (down). Recent weigh-ins: 2026-08-29 200.4, 2026-08-28 198.6, 2026-08-27 199.1, 2026-08-26 198.9. Nutrition 7d avg: 2166 kcal, 135P / 142C / 67F g per day (6 days logged). Each row below is a separate CalorieEntry (same as the food log). Today (2026-09-03): 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: 2026-09-02 1784 kcal / 134P; 2026-09-01 2159 kcal / 176P. Sleep 7d: avg 7.9 hrs/night, quality 4.4/5 (7 nights). Recent nights: 2026-09-03 8.0h q5, 2026-09-02 5.6h q4, 2026-09-01 8.0h q4, 2026-08-31 11.1h q4. Steps 7d avg: 9292/day (today 40). Recent workouts (3 in 7d): - 2026-08-31 — LOWER (1m, completed, BW 200.4lb) - 2026-08-29 — Workout (0m, completed, BW 200.4lb) - 2026-08-28 — Workout (?, completed, BW 198.6lb) 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": 0,
"totalProteinG": 0,
"totalCarbsG": 0,
"totalFatG": 0,
"mealCount": 0,
"daysWithFood": 0,
"dailyCalories": {},
"dailyProteinG": {}
},
"steps": {
"total": 40,
"daysLogged": 1,
"dailyAvg": 40,
"daily": {
"2026-09-03": 40
},
"goal": {
"target": 10000,
"goalType": "daily",
"unit": "steps"
},
"days": [
{
"date": "2026-09-03",
"count": 40
}
]
},
"runs": {
"count": 0,
"totalMiles": 0,
"totalMinutes": 0,
"items": []
},
"workouts": {
"sessionCount": 0,
"completedSessionCount": 0,
"legacyEntryCount": 0,
"totalVolumeLb": 0,
"liftProgression": [],
"sessions": [],
"legacyEntries": []
},
"sleep": {
"nights": 1,
"avgHours": 7.9,
"avgQuality": 5,
"items": [
{
"date": "2026-09-03",
"hours": 7.9,
"quality": 5,
"bedtime": "2026-09-03T05:42:00.000Z",
"wakeTime": "2026-09-03T13:40:00.000Z",
"notes": "Synced from Google Health / Fitbit"
}
]
},
"bodyweight": {
"unit": "lbs",
"target": 175,
"direction": "down",
"startValue": null,
"latest": {
"date": "2026-08-29",
"value": 200.4,
"notes": "Synced from Google Health / Fitbit"
},
"periodEntries": [],
"periodDelta": null,
"avg7": 199.5,
"avg30": 200.3,
"allTimeHigh": 218,
"allTimeLow": 198.6,
"totalWeighIns": 71
},
"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": [],
"recovery": [],
"alcohol": {
"drinks": 0,
"totalUnits": 0,
"items": []
},
"bowel": {
"count": 0,
"avgBristol": 0,
"items": []
},
"peptides": {
"injections": 0,
"items": [],
"daily": []
},
"treatments": [],
"cardio": {
"sessions": 0,
"totalMinutes": 0,
"totalCalories": 0,
"totalMiles": 0,
"totalActiveZoneMinutes": 0,
"items": []
},
"vitals": {
"daysLogged": 1,
"avgRestingHeartRate": 62,
"avgHrvMs": 62,
"days": [
{
"date": "2026-09-03",
"restingHeartRate": 62,
"hrvMs": 62.1,
"hrAvg": 60,
"hrMin": 47,
"hrMax": 113,
"zones": [],
"thresholds": [],
"source": "google-health"
}
]
},
"heartRate": {
"sampleCount": 86,
"daysLogged": 1,
"days": [
{
"date": "2026-09-03",
"samples": 86,
"avgBpm": 60,
"minBpm": 53,
"maxBpm": 86
}
]
},
"water": {
"totalOz": 0,
"entries": 0,
"daily": {}
}
}Window entries — every raw row (JSON)
{
"calorieEntries": [],
"stepEntries": [
{
"id": "cmtlc149d5mxb3gmaezwmg44s",
"date": "2026-09-03T12:00:00.000Z",
"count": 40,
"source": "google-health",
"externalId": "google-health:steps:2026-09-03",
"hourlyJson": "[8,4,0,0,22,6,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]",
"userId": "carlos",
"createdAt": "2026-09-03T09:38:15.121Z"
}
],
"runEntries": [],
"workoutSessions": [],
"workoutEntries": [],
"sleepEntries": [
{
"id": "cmtl64x435ikp3gma0cfpdugj",
"date": "2026-09-03T12:00:00.000Z",
"bedtime": "2026-09-03T05:42:00.000Z",
"wakeTime": "2026-09-03T13:40:00.000Z",
"quality": 5,
"score": 93,
"remMinutes": 113,
"lightMinutes": 261,
"deepMinutes": 100,
"awakeMinutes": 3,
"minutesAsleep": 474,
"minutesInSleepPeriod": 478,
"minutesToFallAsleep": 0,
"minutesAfterWakeUp": 0,
"restlessMinutes": 0,
"interruptionCount": 1,
"efficiency": 99.2,
"stagesJson": "[{\"type\":\"AWAKE\",\"startTime\":\"2026-09-03T05:42:00Z\",\"endTime\":\"2026-09-03T05:45:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T05:45:30Z\",\"endTime\":\"2026-09-03T06:06:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T06:06:00Z\",\"endTime\":\"2026-09-03T06:27:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T06:27:00Z\",\"endTime\":\"2026-09-03T07:13:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T07:13:00Z\",\"endTime\":\"2026-09-03T07:17:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T07:17:30Z\",\"endTime\":\"2026-09-03T07:21:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T07:21:30Z\",\"endTime\":\"2026-09-03T08:00:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T08:00:00Z\",\"endTime\":\"2026-09-03T08:04:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-03T08:04:00Z\",\"endTime\":\"2026-09-03T08:37:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T08:37:30Z\",\"endTime\":\"2026-09-03T09:31:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T09:31:30Z\",\"endTime\":\"2026-09-03T09:36:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T09:36:30Z\",\"endTime\":\"2026-09-03T09:37:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T09:37:30Z\",\"endTime\":\"2026-09-03T09:48:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T09:48:00Z\",\"endTime\":\"2026-09-03T09:55:30Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-03T09:55:30Z\",\"endTime\":\"2026-09-03T10:24:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T10:24:30Z\",\"endTime\":\"2026-09-03T10:25:30Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-03T10:25:30Z\",\"endTime\":\"2026-09-03T10:26:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T10:26:30Z\",\"endTime\":\"2026-09-03T11:07:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T11:07:30Z\",\"endTime\":\"2026-09-03T11:09:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T11:09:30Z\",\"endTime\":\"2026-09-03T11:11:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T11:11:00Z\",\"endTime\":\"2026-09-03T11:16:30Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T11:16:30Z\",\"endTime\":\"2026-09-03T11:42:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-03T11:42:00Z\",\"endTime\":\"2026-09-03T12:21:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T12:21:00Z\",\"endTime\":\"2026-09-03T13:04:30Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-09-03T13:04:30Z\",\"endTime\":\"2026-09-03T13:18:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-09-03T13:18:00Z\",\"endTime\":\"2026-09-03T13:29:30Z\"},{\"type\":\"REM\",\"startTime\":\"2026-09-03T13:29:30Z\",\"endTime\":\"2026-09-03T13:40:00Z\"}]",
"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
"externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/1122712467879987984",
"userId": "carlos",
"createdAt": "2026-09-03T06:53:14.787Z"
}
],
"alcoholEntries": [],
"bowelEntries": [],
"journalEntries": [],
"recoveryDailyEntries": [],
"peptideEntries": [],
"peptideDailyEntries": [],
"treatmentLogs": [],
"cardioEntries": [],
"vitalDailyEntries": [
{
"id": "cmtl0s09t5dmw3gma542ec3n9",
"date": "2026-09-03T12:00:00.000Z",
"restingHeartRate": 62,
"hrvMs": 62.1,
"hrAvg": 60,
"hrMin": 47,
"hrMax": 113,
"zonesJson": "[]",
"thresholdsJson": "[]",
"source": "google-health",
"externalId": "google-health:vitals:2026-09-03",
"userId": "carlos",
"createdAt": "2026-09-03T04:23:14.273Z",
"updatedAt": "2026-09-03T16:08:14.904Z"
}
],
"heartRateSamples": [
{
"id": "cmtlpynqm5ucl3gmavdbrfs8j",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:00:00.000Z",
"bpm": 60,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:00:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ucm3gmaqq9tlxxe",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:05:00.000Z",
"bpm": 59,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:05:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ucn3gmaizlj7syj",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:10:00.000Z",
"bpm": 58,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:10:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5uco3gmamio7bwzz",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:15:00.000Z",
"bpm": 53,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:15:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ucp3gmalpwkckur",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:20:00.000Z",
"bpm": 53,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:20:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ucq3gma3o40tjwz",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:25:00.000Z",
"bpm": 53,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:25:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ucr3gmavpeuknis",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T09:30:00.000Z",
"bpm": 53,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T09:30:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
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"externalId": "google-health:hr-sample:2026-09-03T13:55:00.000Z",
"userId": "carlos",
"createdAt": "2026-09-03T16:08:15.022Z"
},
{
"id": "cmtlpynqm5ue93gmacneohj7y",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T14:00:00.000Z",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T14:00:00.000Z",
"userId": "carlos",
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},
{
"id": "cmtlpynqm5uea3gmabljoeki6",
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"externalId": "google-health:hr-sample:2026-09-03T14:05:00.000Z",
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},
{
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},
{
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},
{
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"externalId": "google-health:hr-sample:2026-09-03T14:20:00.000Z",
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},
{
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},
{
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},
{
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},
{
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"externalId": "google-health:hr-sample:2026-09-03T14:40:00.000Z",
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},
{
"id": "cmtlpynqm5uei3gmamj6oitz0",
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"externalId": "google-health:hr-sample:2026-09-03T14:45:00.000Z",
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},
{
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"time": "2026-09-03T14:50:00.000Z",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T14:50:00.000Z",
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},
{
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},
{
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"source": "google-health",
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},
{
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:05:00.000Z",
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},
{
"id": "cmtlpynqm5uen3gmaa2kzpiqn",
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"time": "2026-09-03T15:10:00.000Z",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:10:00.000Z",
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},
{
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"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T15:15:00.000Z",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:15:00.000Z",
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},
{
"id": "cmtlpynqm5uep3gmaiyym922c",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:20:00.000Z",
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},
{
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"externalId": "google-health:hr-sample:2026-09-03T15:25:00.000Z",
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},
{
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:30:00.000Z",
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},
{
"id": "cmtlpynqm5ues3gmakwmva6v2",
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"bpm": 60,
"source": "google-health",
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},
{
"id": "cmtlpynqr5uet3gmawu6jyms0",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:40:00.000Z",
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},
{
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"source": "google-health",
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},
{
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:50:00.000Z",
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},
{
"id": "cmtlpynqr5uew3gmae7jmkcwj",
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"time": "2026-09-03T15:55:00.000Z",
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"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T15:55:00.000Z",
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},
{
"id": "cmtlpynqr5uex3gma6podau3w",
"date": "2026-09-03T12:00:00.000Z",
"time": "2026-09-03T16:00:00.000Z",
"bpm": 69,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T16:00:00.000Z",
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},
{
"id": "cmtlpynqr5uey3gmafbfyla5p",
"date": "2026-09-03T12:00:00.000Z",
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"bpm": 61,
"source": "google-health",
"externalId": "google-health:hr-sample:2026-09-03T16:05:00.000Z",
"userId": "carlos",
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}
],
"waterEntries": [],
"habitCompletions": [
{
"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": []
}
],
"bodyweightEntries": []
}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",
"tags": "[\"Hypertrophy\",\"Lower\"]",
"sortOrder": 1,
"exercises": "[{\"id\":\"5cdrirdx\",\"name\":\"Pendulum Squat\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Quadriceps\",\"color\":\"#577590\",\"code\":\"QUADRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"309abi2m\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"zvtjy0u8\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"j9bg1bvv\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"cgxmk83y\",\"name\":\"Romanian Deadlift\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Hamstrings\",\"color\":\"#90BE6D\",\"code\":\"HAMSTRINGS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"s3fsm5zl\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"88zexos8\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"5nkrjr47\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"1x8w9pmw\",\"name\":\"Leg extension\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Quadriceps\",\"color\":\"#577590\",\"code\":\"QUADRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"11gybhkc\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"qc2h28x7\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"gzwejlaq\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"gt0frfl2\",\"name\":\"Lying Leg Curl Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Hamstrings\",\"color\":\"#90BE6D\",\"code\":\"HAMSTRINGS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"b8mfiyam\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"unh3lnkt\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"wwtfi6ev\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"5izunt5j\",\"name\":\"Calf Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Calves\",\"color\":\"#4CC9F0\",\"code\":\"CALVES\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"dnh3l3kh\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"2ak2iuhj\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"0tvlh3j3\",\"weight\":\"\",\"reps\":\"10\"}]}]"
},
{
"name": "UPPER 2",
"tags": "[\"Hypertrophy\"]",
"sortOrder": 2,
"exercises": "[{\"id\":\"xt1pzhdw\",\"name\":\"Seated Chest Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"c721nxrj\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"dm7ysi76\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"dez06wy9\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"3nkc20ca\",\"name\":\"Machine Pullover\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Lats\",\"color\":\"#2563EB\",\"code\":\"LATS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"uomd9j9d\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"hbptp5bz\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"ism4evuy\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"0i9jfcvo\",\"name\":\"Shoulder Press Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"ofyfx110\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"a6to49ly\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"qyb1rgq0\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"vijfxzli\",\"name\":\"Triceps Pushdown - V-Bar Attachment\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"77hyr883\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"1aricmcp\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"icv8kd3a\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"g018utgn\",\"name\":\"Close-Grip EZ Bar Curl\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Drag Curl\",\"recentSubstitutes\":[\"Drag Curl\"],\"setRows\":[{\"id\":\"33r79rzc\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"u9gbur3n\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"xtngp0f1\",\"weight\":\"\",\"reps\":\"10\"}]}]"
},
{
"name": "ARMS",
"tags": "[\"Hypertrophy\"]",
"sortOrder": 3,
"exercises": "[{\"id\":\"9ogwn1a6\",\"name\":\"Shoulder Press Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"preferredSubstituteName\":\"Machine Preacher Curls\",\"recentSubstitutes\":[\"Machine Preacher Curls\"],\"setRows\":[{\"id\":\"5krpk6lx\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"9wrgwndw\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"asoxidt0\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"2hmokhye\",\"name\":\"Triceps Pushdown\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"preferredSubstituteName\":\"Machine Triceps Extension\",\"recentSubstitutes\":[\"Machine Triceps Extension\"],\"setRows\":[{\"id\":\"zzwsurtx\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"5y4dzce6\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"b4i07y8r\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"1t8s92do\",\"name\":\"Cable Preacher Curl\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Shoulder Press Machine\",\"recentSubstitutes\":[\"Shoulder Press Machine\"],\"setRows\":[{\"id\":\"qdlrt05f\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"a0003bwa\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"bz41yuoa\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"ekcm64sw\",\"name\":\"Lateral Raise with Dumbbells\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"2sxum1qb\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"zbh855y7\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"m2zhoig4\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"ovzfzlt7\",\"name\":\"Reverse Flyes\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"70h2brh8\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"zvf4lo7r\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"g5bt9od7\",\"weight\":\"\",\"reps\":\"8-12\"}]}]"
},
{
"name": "Chest",
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