# theGRID — Carlos — LAST 30 DAYS

window: 2026-08-05 → 2026-09-03 (30 days)
timezone: America/New_York
today: 2026-09-03
exportedAt: 2026-09-03T16:09:07.022Z
source: https://itslos.com/api/agent/text/30d

This is a complete snapshot of every metric theGRID tracks for this window:
the active training split and work rotation, per-lift progression, nutrition,
steps, runs, cardio, strength workouts, sleep, vitals (resting HR, HRV, HR
zones), all-day heart rate, bodyweight, water, habits, journal, recovery &
DOMS, alcohol, bowel, peptides, treatments, goals and injuries.

note: raw 5-minute heart-rate buckets are omitted for windows longer than a
week. Daily resting HR / HRV / min / avg / max are still included below, and
the raw buckets are available at https://itslos.com/api/agent/text/7d.

--- 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.

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"

=== LAST 30 DAYS (2026-08-05 → 2026-09-03) ===
Food: 38220 kcal, 1343P / 1206C / 658F g, 115 items, 21 day(s).
  - [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
  - [lunch] Sunchips flavored whole grain snacks (Sun Chips) — 140 kcal (2P/19C/6F) on 2026-08-31
  - [dinner] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-08-31
  - [dinner] Lightly Breaded Chicken Breast Strips (Realgood Foods Co.) — 321 kcal (40.5P/8.8C/12.3F) on 2026-08-31
  - [lunch] Breakfast Bites (AmyLu) — 441 kcal (41.2P/5.9C/29.4F) on 2026-08-31
  - [lunch] OIKOS Protein Shake (Oikos) — 180 kcal (30P/9C/4F) on 2026-08-31
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 280 kcal (2P/38C/14F) on 2026-08-31
  - [breakfast] Butter (Generic) — 139 kcal (0.1P/0C/16.3F) on 2026-08-31
  - [breakfast] Egg (Generic) — 288 kcal (25.2P/1.6C/19.2F) on 2026-08-31
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 183 kcal (5.7P/34.2C/2.9F) on 2026-08-31
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-08-30
  - [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 380 kcal (6P/46C/20F) on 2026-08-30
  - [lunch] Double Chicken Chipotle Bowl + Guac — 935 kcal (78P/71C/42F) on 2026-08-30
  - [breakfast] Everything Bagel — 440 kcal (—P/—C/—F) on 2026-08-30
  - [dinner] Apps — 400 kcal (—P/—C/—F) on 2026-08-29
  - [dinner] Restaurant — 1000 kcal (50P/—C/—F) on 2026-08-29
  - [lunch] Tacos — 800 kcal (40P/—C/—F) on 2026-08-29
  - [breakfast] Chick-fil-a Chicken&Waffle, Small — 530 kcal (22P/—C/—F) on 2026-08-29
  - [breakfast] Chick-Fil-A Hashbrowns, Small — 270 kcal (3P/—C/—F) on 2026-08-29
  - [dinner] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-08-28
  - [dinner] Chick-Fil-A Soup, Large — 320 kcal (20P/—C/—F) on 2026-08-28
  - [dinner] Premier Protein (Premier Protein) — 160 kcal (30P/6C/3F) on 2026-08-28
  - [dinner] Chick-fil-A Nuggets, 12 count (Chick-fil-A) — 418 kcal (44P/17.6C/18.7F) on 2026-08-28
  - [lunch] Ghirardelli — 70 kcal (—P/—C/—F) on 2026-08-28
  - [breakfast] Egg (Generic) — 216 kcal (18.9P/1.2C/14.4F) on 2026-08-28
  - [breakfast] Kaiser rolls, kaiser (Bimbo Bakeries USA, Inc.) — 183 kcal (5.7P/34.2C/2.9F) on 2026-08-28
  - [breakfast] Butter (Generic) — 117 kcal (0.1P/0C/13.7F) on 2026-08-28
  - [breakfast] Watermelon (Tesco) — 224 kcal (3.4P/48.3C/2F) on 2026-08-28
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-28
  - [lunch] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-27
  - [lunch] (no description) — 140 kcal (—P/—C/—F) on 2026-08-27
  - [dinner] (no description) — 1750 kcal (—P/—C/—F) on 2026-08-21
  - [dinner] (no description) — 1500 kcal (—P/—C/—F) on 2026-08-20
  - [breakfast] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-20
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-20
  - [breakfast] (no description) — 110 kcal (—P/—C/—F) on 2026-08-19
  - [breakfast] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-19
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-19
  - [breakfast] (no description) — 330 kcal (—P/—C/—F) on 2026-08-19
  - [dinner] Chipotle Bowl: Chicken w/ Guac — 1000 kcal (—P/—C/—F) on 2026-08-18
  - [lunch] (no description) — 330 kcal (—P/—C/—F) on 2026-08-18
  - [breakfast] Built — 150 kcal (—P/—C/—F) on 2026-08-18
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-18
  - [dinner] (no description) — 350 kcal (—P/—C/—F) on 2026-08-17
  - [dinner] (no description) — 140 kcal (—P/—C/—F) on 2026-08-17
  - [lunch] (no description) — 240 kcal (—P/—C/—F) on 2026-08-17
  - [lunch] (no description) — 140 kcal (—P/—C/—F) on 2026-08-17
  - [lunch] Subway — 595 kcal (—P/—C/—F) on 2026-08-17
  - [breakfast] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-17
  - [breakfast] Nature Valley — 380 kcal (—P/—C/—F) on 2026-08-17
  - [dinner] Chick-fil-a, chick-n-strips — 684 kcal (64.2P/31.2C/33.6F) on 2026-08-13
  - [lunch] Rotisserie Chicken (Costco) — 280 kcal (38P/0C/14F) on 2026-08-13
  - [lunch] Rotisserie Seasoned Chicken Breast Strips (Tyson) — 327 kcal (59.5P/6C/8.9F) on 2026-08-13
  - [breakfast] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-13
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-13
  - [dinner] Tagliatelle egg pasta, tagliatelle (Fratelli Mantova Fu Vincenzo) — 938 kcal (35.8P/165.3C/13.5F) on 2026-08-12
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-12
  - [breakfast] Ham & Cheese Sandwich — 600 kcal (—P/—C/—F) on 2026-08-12
  - [snack] (no description) — 140 kcal (—P/—C/—F) on 2026-08-11
  - [dinner] Maduro naturally sweet plantain chips, maduro (Marcas Food Distributors/mareli Corporation) — 268 kcal (1.8P/34C/14.3F) on 2026-08-11
  - [dinner] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-08-11
  - [lunch] Built — 150 kcal (—P/—C/—F) on 2026-08-11
  - [lunch] Plantain chips — 319 kcal (1.4P/38.3C/17.8F) on 2026-08-11
  - [breakfast] Ham & Cheese Sandwich — 600 kcal (—P/—C/—F) on 2026-08-11
  - [dinner] (no description) — 140 kcal (—P/—C/—F) on 2026-08-10
  - [dinner] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-10
  - [lunch] Rotisserie Chicken (Costco) — 280 kcal (38P/0C/14F) on 2026-08-10
  - [lunch] Rice 100g — 130 kcal (—P/—C/—F) on 2026-08-10
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-10
  - [breakfast] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-10
  - [dinner] Shake w/ PB — 350 kcal (—P/—C/—F) on 2026-08-09
  - [dinner] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-08-09
  - [lunch] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-08-09
  - [lunch] Rice 100g — 130 kcal (—P/—C/—F) on 2026-08-09
  - [breakfast] Sunchips flavored whole grain snacks (Sun Chips) — 350 kcal (5P/47.5C/15F) on 2026-08-09
  - [breakfast] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-09
  - [snack] Beer — 150 kcal (—P/—C/—F) on 2026-08-08
  - [snack] Nature Valley — 190 kcal (—P/—C/—F) on 2026-08-08
  - [snack] Oreos (2) — 140 kcal (—P/—C/—F) on 2026-08-08
  - [dinner] (no description) — 400 kcal (—P/—C/—F) on 2026-08-08
  - [dinner] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-08-08
  - [breakfast] Ham & Cheese Sandwich — 600 kcal (—P/—C/—F) on 2026-08-08
  - [dinner] (no description) — 1200 kcal (—P/—C/—F) on 2026-08-07
  - [breakfast] Mac — 300 kcal (—P/—C/—F) on 2026-08-07
  - [breakfast] Chick-fil-A Nuggets, 8 count (Chick-fil-A) — 500 kcal (54P/22C/22F) on 2026-08-07
  - [dinner] Oreos (2) — 140 kcal (—P/—C/—F) on 2026-08-06
  - [dinner] (no description) — 140 kcal (—P/—C/—F) on 2026-08-06
  - [dinner] Shake w/ PB — 350 kcal (—P/—C/—F) on 2026-08-06
  - [snack] (no description) — 300 kcal (—P/—C/—F) on 2026-08-06
  - [snack] Beer — 450 kcal (—P/—C/—F) on 2026-08-06
  - [lunch] (no description) — 1200 kcal (—P/—C/—F) on 2026-08-06
  - [snack] Chipa — 140 kcal (—P/—C/—F) on 2026-08-06
  - [dinner] Yasso — 100 kcal (—P/—C/—F) on 2026-08-05
  - [dinner] Chipotle Bowl: Chicken w/ Guac — 1000 kcal (—P/—C/—F) on 2026-08-05
  - [lunch] Extra Crunchy Peanut Butter (Jif) — 196 kcal (7P/8C/16F) on 2026-08-05
  - [lunch] Fairlife — 150 kcal (—P/—C/—F) on 2026-08-05
  - [snack] Oreos (2) — 140 kcal (—P/—C/—F) on 2026-08-05
  - [breakfast] 3 Egg 2 Toast — 495 kcal (—P/—C/—F) on 2026-08-05
Steps: 262218 total steps across 30 day(s), daily avg 8741, min 40, max 20568
Steps daily goal: 10000 steps
Steps days at/above goal: 11/30
Steps by day:
  - 2026-09-03: 40 steps (9960 short)
  - 2026-09-02: 9,068 steps (932 short)
  - 2026-09-01: 13,419 steps (met goal)
  - 2026-08-31: 5,901 steps (4099 short)
  - 2026-08-30: 7,571 steps (2429 short)
  - 2026-08-29: 20,568 steps (met goal)
  - 2026-08-28: 8,476 steps (1524 short)
  - 2026-08-27: 9,410 steps (590 short)
  - 2026-08-26: 5,233 steps (4767 short)
  - 2026-08-25: 10,384 steps (met goal)
  - 2026-08-24: 9,514 steps (486 short)
  - 2026-08-23: 10,082 steps (met goal)
  - 2026-08-22: 10,040 steps (met goal)
  - 2026-08-21: 12,631 steps (met goal)
  - 2026-08-20: 11,358 steps (met goal)
  - 2026-08-19: 7,004 steps (2996 short)
  - 2026-08-18: 7,315 steps (2685 short)
  - 2026-08-17: 13,564 steps (met goal)
  - 2026-08-16: 11,806 steps (met goal)
  - 2026-08-15: 3,834 steps (6166 short)
  - 2026-08-14: 5,271 steps (4729 short)
  - 2026-08-13: 8,456 steps (1544 short)
  - 2026-08-12: 3,041 steps (6959 short)
  - 2026-08-11: 5,852 steps (4148 short)
  - 2026-08-10: 6,388 steps (3612 short)
  - 2026-08-09: 8,655 steps (1345 short)
  - 2026-08-08: 12,569 steps (met goal)
  - 2026-08-07: 13,588 steps (met goal)
  - 2026-08-06: 4,462 steps (5538 short)
  - 2026-08-05: 6,718 steps (3282 short)
Runs: (none)
Workouts: 9 completed session(s) (+11 planned/active/superseded, not counted as training), 47335lb volume
  - 2026-08-31: LOWER [completed] 59min, vol 3430lb, BW 200.4lb
    started 2026-08-31T19:01:55.081Z → finished 2026-08-31T20:00:56.664Z
      Leg extension (Quadriceps)
        set 1: 140lb × 12 ✓
        set 2: 150lb × 5 ○
      Leg press (Hamstrings)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Pendulum Hip Press (Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Lying Leg Curl Machine (Hamstrings)
        set 1: 125lb × 8 ✓
        set 2: 125lb × 6 ✓
      Calf Press (Calves)
        set 1: 205lb × 6 ○
        set 2: 205lb × 6 ○
  - 2026-08-29: Workout [completed] 29min, vol 1260lb, BW 200.4lb
    started 2026-08-29T22:23:21.528Z → finished 2026-08-29T22:52:13.932Z
      EZ-Bar Skullcrusher (Triceps)
        set 1: 70lb × 8 ✓
        set 2: 70lb × 10 ✓
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 7 ○
        set 2: 90lb × 7 ○
      Machine Triceps Extension (Triceps)
        set 1: 70lb × 10 ○
        set 2: 70lb × 10 ○
      Barbell Shrug (Trapezius)
        set 1: — × — ○
        set 2: — × — ○
      Cable Wrist Curl (Forearms)
        set 1: 20lb × 6 ○
        set 2: 20lb × 6 ○
  - 2026-08-28: Workout [superseded], BW 198.6lb
    started 2026-08-29T02:30:42.182Z
      Pull-Down (Lats)
        set 1: 130lb × 6 ○
        set 2: 130lb × 6 ○
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Kneeling Unilateral Lat Pulldown (Back)
        set 1: 30lb × 6 ○
        set 2: 30lb × 6 ○
      Rhomboid Cable Row (Rhomboids)
        set 1: — × — ○
        set 2: — × — ○
      Rope Climb (Lats)
        set 1: 90lb × 6 ○
        set 2: 90lb × 6 ○
  - 2026-08-28: Workout [completed], BW 198.6lb
    started 2026-08-29T03:24:14.752Z → finished 2026-08-29T03:24:19.615Z
      Pull-Down (Lats)
        set 1: 130lb × 6 ○
        set 2: 130lb × 6 ○
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Kneeling Unilateral Lat Pulldown (Back)
        set 1: 30lb × 6 ○
        set 2: 30lb × 6 ○
      Rhomboid Cable Row (Rhomboids)
        set 1: — × — ○
        set 2: — × — ○
      Rope Climb (Lats)
        set 1: 90lb × 6 ○
        set 2: 90lb × 6 ○
  - 2026-08-27: Workout [superseded], BW 199.1lb
    started 2026-08-27T18:42:43.916Z
  - 2026-08-21: Workout [superseded], BW 199.3lb
    started 2026-08-21T19:46:24.144Z
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Incline Chest Press Machine (Chest)
        set 1: 110lb × 6 ○
        set 2: 110lb × 6 ○
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 7 ○
        set 2: 90lb × 7 ○
      Triceps Pushdown - V-Bar Attachment (Triceps)
        set 1: 105lb × 6 ○
        set 2: 105lb × 6 ○
  - 2026-08-20: Chest [superseded], vol 2970lb, BW 199.5lb
    started 2026-08-20T21:09:02.436Z
      Incline Chest Press Machine (Chest)
        set 1: 105lb × 6 ✓
        set 2: 105lb × 6 ✓
      Pec-Deck / Butterfly (Chest)
        set 1: 135lb × 6 ○
        set 2: 135lb × 6 ○
      Converging Chest Press (Chest)
        set 1: 105lb × 10 ✓
        set 2: 110lb × 6 ✓
      High Cable Chest Fly (Chest)
        set 1: 55lb × 6 ○
        set 2: 55lb × 6 ○
  - 2026-08-17: ARMS [completed] 49min, vol 4080lb, BW 201.9lb
    started 2026-08-18T04:44:23.159Z → finished 2026-08-18T05:33:36.808Z
      Machine Preacher Curls (Biceps)
        set 1: 40lb × 6 ✓
        set 2: 40lb × 6 ✓
      Machine Triceps Extension (Triceps)
        set 1: 70lb × 10 ✓
        set 2: 70lb × 9 ✓
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 6 ✓
        set 2: 90lb × 6 ✓
      Lateral Raise Machine (Shoulders)
        set 1: 20lb × 7 ✓
        set 2: 20lb × 7 ✓
      Reverse Flyes (Shoulders)
        set 1: 70lb × 8 ✓
        set 2: 70lb × 5 ✓
  - 2026-08-15: UPPER [planned]
    started 2026-08-15T12:00:00.000Z
      Plate-Loaded Chest Press (Chest)
        (no sets logged)
      Sled Row (Upper Back)
        (no sets logged)
      Pec-Deck / Butterfly (Chest)
        (no sets logged)
      Pull-Down (Lats)
        (no sets logged)
      Machine Triceps Extension (Triceps)
        (no sets logged)
      Biceps Curl Machine (Biceps)
        (no sets logged)
      Lateral Raise Machine (Shoulders)
        (no sets logged)
  - 2026-08-14: ARMS [planned]
    started 2026-08-14T12:00:00.000Z
      Shoulder Press Machine (Shoulders)
        (no sets logged)
      Triceps Pushdown (Triceps)
        (no sets logged)
      Cable Preacher Curl (Biceps)
        (no sets logged)
      Lateral Raise with Dumbbells (Shoulders)
        (no sets logged)
      Reverse Flyes (Shoulders)
        (no sets logged)
  - 2026-08-12: Workout [superseded], vol 1205lb, BW 199.7lb
    started 2026-08-12T20:03:39.477Z
      T-Bar Row (Upper Back)
        set 1: 65lb × 7 ✓
        set 2: 65lb × 6 ✓
        set 3: 60lb × 6 ✓
  - 2026-08-12: Workout [superseded], BW 199.7lb
    started 2026-08-12T20:12:35.645Z
  - 2026-08-12: Workout [superseded], vol 10035lb, BW 199.7lb
    started 2026-08-12T20:12:44.845Z
      T-Bar Row (Upper Back)
        set 1: 65lb × 7 ✓
        set 2: 60lb × 6 ✓
        set 3: 60lb × 6 ✓
      Seated Cable Rows (Upper Back)
        set 1: 100lb × 11 ✓
        set 2: 100lb × 10 ✓
      Bent Press (Abdominals)
        set 1: 30lb × 6 ○
        set 2: 30lb × 6 ○
      Pull-Down (Lats)
        set 1: 100lb × 10 ✓
        set 2: 100lb × 10 ✓
      Face Pull (Shoulders)
        set 1: 140lb × 14 ✓
        set 2: 140lb × 10 ✓
        set 3: 140lb × 10 ✓
      Reverse Flyes (Shoulders)
        set 1: 70lb × 7 ○
        set 2: 70lb × 7 ○
  - 2026-08-12: Workout [completed], BW 199.7lb
    started 2026-08-12T21:50:00.409Z → finished 2026-08-12T21:50:06.765Z
      Pull-Down (Lats)
        set 1: 130lb × 6 ○
        set 2: 130lb × 6 ○
      T-Bar Row (Upper Back)
        set 1: 60lb × 10 ○
        set 2: 60lb × 9 ○
      Bent Press (Abdominals)
        set 1: 30lb × 6 ○
        set 2: 30lb × 6 ○
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 6 ○
        set 2: 90lb × 6 ○
      Triceps Pushdown - V-Bar Attachment (Triceps)
        set 1: 105lb × 6 ○
        set 2: 105lb × 6 ○
  - 2026-08-12: LOWER [superseded], BW 199.7lb
    started 2026-08-13T07:09:07.223Z
      Leg extension (Quadriceps)
        set 1: 140lb × 6 ○
        set 2: 140lb × 6 ○
      Leg press (Hamstrings)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Pendulum Hip Press (Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Lying Leg Curl Machine (Hamstrings)
        set 1: 115lb × 8 ○
        set 2: 115lb × 8 ○
      Calf Press (Calves)
        set 1: 205lb × 6 ○
        set 2: 205lb × 6 ○
  - 2026-08-11: Chest [completed] 58min, vol 4995lb, BW 199.7lb
    started 2026-08-11T21:14:59.272Z → finished 2026-08-11T22:12:47.893Z
      Incline Chest Press Machine (Chest)
        set 1: 105lb × 11 ✓
        set 2: 105lb × 8 ✓
      Pec-Deck / Butterfly (Chest)
        set 1: 135lb × 6 ○
        set 2: 135lb × 6 ○
        set 3: 135lb × 6 ○
      Converging Chest Press (Chest)
        set 1: 100lb × 10 ✓
        set 2: 100lb × 10 ✓
      High Cable Chest Fly (Chest)
        set 1: 50lb × 10 ✓
        set 2: 50lb × 10 ✓
  - 2026-08-09: LOWER [completed] 45min, vol 13880lb, BW 199.7lb
    started 2026-08-10T00:23:32.657Z → finished 2026-08-10T01:08:56.421Z
      Leg extension (Quadriceps)
        set 1: 135lb × 15 ✓
        set 2: 135lb × 11 ✓
      Leg press (Glutes, Quadriceps)
        set 1: 170lb × 14 ✓
        set 2: 190lb × 11 ✓
      Pendulum Hip Press
        set 1: 195lb × 10 ✓
        set 2: 195lb × 12 ✓
      Lying Leg Curl Machine (Hamstrings)
        set 1: 115lb × 7 ✓
        set 2: 115lb × 7 ✓
      Calf Press (Calves)
        set 1: 205lb × 6 ○
        set 2: 205lb × 6 ○
        set 3: 205lb × 6 ○
  - 2026-08-08: ARMS [completed] 37min, vol 6440lb, BW 199.7lb
    started 2026-08-08T20:08:11.736Z → finished 2026-08-08T20:45:33.165Z
      Shoulder Press Machine (Shoulders)
        set 1: 85lb × 14 ✓
        set 2: 110lb × 5 ✓
      Triceps Pushdown (Triceps)
        set 1: 90lb × 10 ✓
        set 2: 90lb × 10 ✓
      Drag Curl (Biceps)
        set 1: 40lb × 19 ✓
        set 2: 40lb × 15 ✓
      Lateral Raise Machine (Shoulders)
        set 1: 20lb × 6 ✓
        set 2: 20lb × 5 ✓
      Reverse Flyes (Shoulders)
        set 1: 70lb × 6 ✓
        set 2: 60lb × 8 ✓
      Reverse Barbell Curl (Biceps, Forearms)
        set 1: 30lb × 7 ✓
        set 2: 30lb × 7 ✓
  - 2026-08-07: ARMS [planned]
    started 2026-08-07T12:00:00.000Z
      Shoulder Press Machine (Shoulders)
        (no sets logged)
      Triceps Pushdown (Triceps)
        (no sets logged)
      Cable Preacher Curl (Biceps)
        (no sets logged)
      Lateral Raise with Dumbbells (Shoulders)
        (no sets logged)
      Reverse Flyes (Shoulders)
        (no sets logged)
  - 2026-08-05: LOWER [completed] 42min, vol 13250lb, BW 200lb
    started 2026-08-05T23:29:09.905Z → finished 2026-08-06T00:11:26.088Z
      Hip Thrust (Glutes)
        set 1: 165lb × 13 ✓
        set 2: 170lb × 9 ✓
      Romanian Deadlift (Hamstrings)
        set 1: 115lb × 6 ○
        set 2: 115lb × 6 ○
        set 3: 115lb × 6 ○
      Leg extension (Quadriceps)
        set 1: 130lb × 11 ✓
        set 2: 130lb × 9 ✓
      Lying Leg Curl Machine (Hamstrings)
        set 1: 95lb × 11 ✓
        set 2: 100lb × 8 ✓
      Calf Press (Calves)
        set 1: 195lb × 14 ✓
        set 2: 200lb × 12 ✓
Lift progression (27 movement(s), completed sessions only):
  Shoulder Press Machine (Shoulders) — 4 session(s), 8 working set(s), 5160lb volume, last 2026-08-29
      best this window: 110lb × 5 (est 1RM 128lb) on 2026-08-08
      all-time best: 110lb × 5 (est 1RM 128lb) on 2026-08-08 ← set in this window (PR)
      top-set load down -20lb (-18.2%) from 2026-08-08 to 2026-08-29
      by session (newest first):
        2026-08-29 [Workout]: top 90lb × 7 (est 1RM 111lb), 2 set(s), 1260lb
        2026-08-17 [ARMS]: top 90lb × 6 (est 1RM 108lb), 2 set(s), 1080lb
        2026-08-12 [Workout]: top 90lb × 6 (est 1RM 108lb), 2 set(s), 1080lb
        2026-08-08 [ARMS]: top 110lb × 5 (est 1RM 128lb), 2 set(s), 1740lb
  Calf Press (Calves) — 3 session(s), 7 working set(s), 11280lb volume, last 2026-08-31
      best this window: 205lb × 6 (est 1RM 246lb) on 2026-08-31
      all-time best: 205lb × 6 (est 1RM 246lb) on 2026-08-31 ← set in this window (PR)
      top-set load up +5lb (+2.5%) from 2026-08-05 to 2026-08-31
      by session (newest first):
        2026-08-31 [LOWER]: top 205lb × 6 (est 1RM 246lb), 2 set(s), 2460lb
        2026-08-09 [LOWER]: top 205lb × 6 (est 1RM 246lb), 3 set(s), 3690lb
        2026-08-05 [LOWER]: top 200lb × 12 (est 1RM 280lb), 2 set(s), 5130lb
  Leg extension (Quadriceps) — 3 session(s), 6 working set(s), 8540lb volume, last 2026-08-31
      best this window: 150lb × 5 (est 1RM 175lb) on 2026-08-31
      all-time best: 150lb × 5 (est 1RM 175lb) on 2026-08-31 ← set in this window (PR)
      top-set load up +20lb (+15.4%) from 2026-08-05 to 2026-08-31
      by session (newest first):
        2026-08-31 [LOWER]: top 150lb × 5 (est 1RM 175lb), 2 set(s), 2430lb
        2026-08-09 [LOWER]: top 135lb × 15, 2 set(s), 3510lb
        2026-08-05 [LOWER]: top 130lb × 11 (est 1RM 178lb), 2 set(s), 2600lb
  Lying Leg Curl Machine (Hamstrings) — 3 session(s), 6 working set(s), 5205lb volume, last 2026-08-31
      best this window: 125lb × 8 (est 1RM 158lb) on 2026-08-31
      all-time best: 125lb × 8 (est 1RM 158lb) on 2026-08-31 ← set in this window (PR)
      top-set load up +25lb (+25%) from 2026-08-05 to 2026-08-31
      by session (newest first):
        2026-08-31 [LOWER]: top 125lb × 8 (est 1RM 158lb), 2 set(s), 1750lb
        2026-08-09 [LOWER]: top 115lb × 7 (est 1RM 142lb), 2 set(s), 1610lb
        2026-08-05 [LOWER]: top 100lb × 8 (est 1RM 127lb), 2 set(s), 1845lb
  Leg press (Hamstrings) — 2 session(s), 4 working set(s), 6870lb volume, last 2026-08-31
      best this window: 200lb × 6 (est 1RM 240lb) on 2026-08-31
      all-time best: 200lb × 6 (est 1RM 240lb) on 2026-08-31 ← set in this window (PR)
      top-set load up +10lb (+5.3%) from 2026-08-09 to 2026-08-31
      by session (newest first):
        2026-08-31 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
        2026-08-09 [LOWER]: top 190lb × 11 (est 1RM 260lb), 2 set(s), 4470lb
  Pendulum Hip Press (Quadriceps) — 2 session(s), 4 working set(s), 6690lb volume, last 2026-08-31
      best this window: 200lb × 6 (est 1RM 240lb) on 2026-08-31
      all-time best: 200lb × 6 (est 1RM 240lb) on 2026-08-31 ← set in this window (PR)
      top-set load up +5lb (+2.6%) from 2026-08-09 to 2026-08-31
      by session (newest first):
        2026-08-31 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
        2026-08-09 [LOWER]: top 195lb × 12 (est 1RM 273lb), 2 set(s), 4290lb
  Pull-Down (Lats) — 2 session(s), 4 working set(s), 3120lb volume, last 2026-08-28
      best this window: 130lb × 6 (est 1RM 156lb) on 2026-08-28
      all-time best: 130lb × 6 (est 1RM 156lb) on 2026-08-28 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-08-12 to 2026-08-28
      by session (newest first):
        2026-08-28 [Workout]: top 130lb × 6 (est 1RM 156lb), 2 set(s), 1560lb
        2026-08-12 [Workout]: top 130lb × 6 (est 1RM 156lb), 2 set(s), 1560lb
  Machine Triceps Extension (Triceps) — 2 session(s), 4 working set(s), 2730lb volume, last 2026-08-29
      best this window: 70lb × 10 (est 1RM 93lb) on 2026-08-29
      all-time best: 70lb × 10 (est 1RM 93lb) on 2026-08-29 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-08-17 to 2026-08-29
      by session (newest first):
        2026-08-29 [Workout]: top 70lb × 10 (est 1RM 93lb), 2 set(s), 1400lb
        2026-08-17 [ARMS]: top 70lb × 10 (est 1RM 93lb), 2 set(s), 1330lb
  T-Bar Row (Upper Back) — 2 session(s), 4 working set(s), 2280lb volume, last 2026-08-28
      best this window: 60lb × 10 (est 1RM 80lb) on 2026-08-28
      all-time best: 60lb × 10 (est 1RM 80lb) on 2026-08-28 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-08-12 to 2026-08-28
      by session (newest first):
        2026-08-28 [Workout]: top 60lb × 10 (est 1RM 80lb), 2 set(s), 1140lb
        2026-08-12 [Workout]: top 60lb × 10 (est 1RM 80lb), 2 set(s), 1140lb
  Reverse Flyes (Shoulders) — 2 session(s), 4 working set(s), 1810lb volume, last 2026-08-17
      best this window: 70lb × 8 (est 1RM 89lb) on 2026-08-17
      all-time best: 70lb × 8 (est 1RM 89lb) on 2026-08-17 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-08-08 to 2026-08-17
      by session (newest first):
        2026-08-17 [ARMS]: top 70lb × 8 (est 1RM 89lb), 2 set(s), 910lb
        2026-08-08 [ARMS]: top 70lb × 6 (est 1RM 84lb), 2 set(s), 900lb
  Lateral Raise Machine (Shoulders) — 2 session(s), 4 working set(s), 500lb volume, last 2026-08-17
      best this window: 20lb × 7 (est 1RM 25lb) on 2026-08-17
      all-time best: 20lb × 7 (est 1RM 25lb) on 2026-08-17 ← set in this window (PR)
      top-set load flat 0lb (0%) from 2026-08-08 to 2026-08-17
      by session (newest first):
        2026-08-17 [ARMS]: top 20lb × 7 (est 1RM 25lb), 2 set(s), 280lb
        2026-08-08 [ARMS]: top 20lb × 6 (est 1RM 24lb), 2 set(s), 220lb
  Hip Thrust (Glutes) — 1 session(s), 2 working set(s), 3675lb volume, last 2026-08-05
      best this window: 170lb × 9 (est 1RM 221lb) on 2026-08-05
      all-time best: 170lb × 9 (est 1RM 221lb) on 2026-08-05 ← set in this window (PR)
      by session (newest first):
        2026-08-05 [LOWER]: top 170lb × 9 (est 1RM 221lb), 2 set(s), 3675lb
  Pec-Deck / Butterfly (Chest) — 1 session(s), 3 working set(s), 2430lb volume, last 2026-08-11
      best this window: 135lb × 6 (est 1RM 162lb) on 2026-08-11
      all-time best: 140lb × 8 (est 1RM 177lb) on 2026-06-09
      by session (newest first):
        2026-08-11 [Chest]: top 135lb × 6 (est 1RM 162lb), 3 set(s), 2430lb
  Romanian Deadlift (Hamstrings) — 1 session(s), 3 working set(s), 2070lb volume, last 2026-08-05
      best this window: 115lb × 6 (est 1RM 138lb) on 2026-08-05
      all-time best: 115lb × 6 (est 1RM 138lb) on 2026-08-05 ← set in this window (PR)
      by session (newest first):
        2026-08-05 [LOWER]: top 115lb × 6 (est 1RM 138lb), 3 set(s), 2070lb
  Converging Chest Press (Chest) — 1 session(s), 2 working set(s), 2000lb volume, last 2026-08-11
      best this window: 100lb × 10 (est 1RM 133lb) on 2026-08-11
      all-time best: 100lb × 10 (est 1RM 133lb) on 2026-08-11 ← set in this window (PR)
      by session (newest first):
        2026-08-11 [Chest]: top 100lb × 10 (est 1RM 133lb), 2 set(s), 2000lb
  Incline Chest Press Machine (Chest) — 1 session(s), 2 working set(s), 1995lb volume, last 2026-08-11
      best this window: 105lb × 11 (est 1RM 144lb) on 2026-08-11
      all-time best: 155lb × 6 (est 1RM 186lb) on 2026-06-09
      by session (newest first):
        2026-08-11 [Chest]: top 105lb × 11 (est 1RM 144lb), 2 set(s), 1995lb
  Triceps Pushdown (Triceps) — 1 session(s), 2 working set(s), 1800lb volume, last 2026-08-08
      best this window: 90lb × 10 (est 1RM 120lb) on 2026-08-08
      all-time best: 90lb × 10 (est 1RM 120lb) on 2026-08-08 ← set in this window (PR)
      by session (newest first):
        2026-08-08 [ARMS]: top 90lb × 10 (est 1RM 120lb), 2 set(s), 1800lb
  Drag Curl (Biceps) — 1 session(s), 2 working set(s), 1360lb volume, last 2026-08-08
      best this window: 40lb × 19 on 2026-08-08
      all-time best: 40lb × 19 on 2026-08-08 ← set in this window (PR)
      by session (newest first):
        2026-08-08 [ARMS]: top 40lb × 19, 2 set(s), 1360lb
  EZ-Bar Skullcrusher (Triceps) — 1 session(s), 2 working set(s), 1260lb volume, last 2026-08-29
      best this window: 70lb × 10 (est 1RM 93lb) on 2026-08-29
      all-time best: 70lb × 10 (est 1RM 93lb) on 2026-08-29 ← set in this window (PR)
      by session (newest first):
        2026-08-29 [Workout]: top 70lb × 10 (est 1RM 93lb), 2 set(s), 1260lb
  Triceps Pushdown - V-Bar Attachment (Triceps) — 1 session(s), 2 working set(s), 1260lb volume, last 2026-08-12
      best this window: 105lb × 6 (est 1RM 126lb) on 2026-08-12
      all-time best: 105lb × 6 (est 1RM 126lb) on 2026-08-12 ← set in this window (PR)
      by session (newest first):
        2026-08-12 [Workout]: top 105lb × 6 (est 1RM 126lb), 2 set(s), 1260lb
  Rope Climb (Lats) — 1 session(s), 2 working set(s), 1080lb volume, last 2026-08-28
      best this window: 90lb × 6 (est 1RM 108lb) on 2026-08-28
      all-time best: 90lb × 6 (est 1RM 108lb) on 2026-08-28 ← set in this window (PR)
      by session (newest first):
        2026-08-28 [Workout]: top 90lb × 6 (est 1RM 108lb), 2 set(s), 1080lb
  High Cable Chest Fly (Chest) — 1 session(s), 2 working set(s), 1000lb volume, last 2026-08-11
      best this window: 50lb × 10 (est 1RM 67lb) on 2026-08-11
      all-time best: 50lb × 10 (est 1RM 67lb) on 2026-08-11 ← set in this window (PR)
      by session (newest first):
        2026-08-11 [Chest]: top 50lb × 10 (est 1RM 67lb), 2 set(s), 1000lb
  Machine Preacher Curls (Biceps) — 1 session(s), 2 working set(s), 480lb volume, last 2026-08-17
      best this window: 40lb × 6 (est 1RM 48lb) on 2026-08-17
      all-time best: 40lb × 6 (est 1RM 48lb) on 2026-08-17 ← set in this window (PR)
      by session (newest first):
        2026-08-17 [ARMS]: top 40lb × 6 (est 1RM 48lb), 2 set(s), 480lb
  Reverse Barbell Curl (Biceps, Forearms) — 1 session(s), 2 working set(s), 420lb volume, last 2026-08-08
      best this window: 30lb × 7 (est 1RM 37lb) on 2026-08-08
      all-time best: 30lb × 7 (est 1RM 37lb) on 2026-08-08 ← set in this window (PR)
      by session (newest first):
        2026-08-08 [ARMS]: top 30lb × 7 (est 1RM 37lb), 2 set(s), 420lb
  Bent Press (Abdominals) — 1 session(s), 2 working set(s), 360lb volume, last 2026-08-12
      best this window: 30lb × 6 (est 1RM 36lb) on 2026-08-12
      all-time best: 30lb × 6 (est 1RM 36lb) on 2026-08-12 ← set in this window (PR)
      by session (newest first):
        2026-08-12 [Workout]: top 30lb × 6 (est 1RM 36lb), 2 set(s), 360lb
  Kneeling Unilateral Lat Pulldown (Back) — 1 session(s), 2 working set(s), 360lb volume, last 2026-08-28
      best this window: 30lb × 6 (est 1RM 36lb) on 2026-08-28
      all-time best: 30lb × 6 (est 1RM 36lb) on 2026-08-28 ← set in this window (PR)
      by session (newest first):
        2026-08-28 [Workout]: top 30lb × 6 (est 1RM 36lb), 2 set(s), 360lb
  Cable Wrist Curl (Forearms) — 1 session(s), 2 working set(s), 240lb volume, last 2026-08-29
      best this window: 20lb × 6 (est 1RM 24lb) on 2026-08-29
      all-time best: 20lb × 6 (est 1RM 24lb) on 2026-08-29 ← set in this window (PR)
      by session (newest first):
        2026-08-29 [Workout]: top 20lb × 6 (est 1RM 24lb), 2 set(s), 240lb
Cardio: 9 session(s), 247 min, 2237 kcal, 215 active-zone min
  - 2026-08-26: Activity [google-health] — 29 min, 335 kcal, avg HR 135, 34 AZM
  - 2026-08-22: Activity [google-health] — 17 min, 133 kcal, avg HR 120, 16 AZM
  - 2026-08-15: Stationary bike [google-health] — 30 min, 246 kcal, avg HR 120, 24 AZM
  - 2026-08-13: Stationary bike [google-health] — 30 min, 274 kcal, avg HR 115, 17 AZM
  - 2026-08-12: Stationary bike [google-health] — 30 min, 295 kcal, avg HR 127, 26 AZM
  - 2026-08-11: Stationary bike [google-health] — 42 min, 338 kcal, avg HR 118, 30 AZM
  - 2026-08-09: Stationary bike [google-health] — 19 min, 180 kcal, avg HR 127, 19 AZM
  - 2026-08-08: Stationary bike [google-health] — 34 min, 334 kcal, avg HR 128, 34 AZM
  - 2026-08-08: Activity [google-health] — 15 min, 102 kcal, avg HR 130, 15 AZM
Sleep: 30 nights, avg 7.3h, quality 4.3/5
  - 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
  - 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
  - 2026-08-31: 9.1h, quality 4/5, bed 2026-08-31T05:18:00.000Z → wake 2026-08-31T14:30:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-30: 6.3h, quality 4/5, bed 2026-08-30T07:33:00.000Z → wake 2026-08-30T13:56:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-29: 6h, quality 5/5, bed 2026-08-29T04:53:00.000Z → wake 2026-08-29T11:06:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-28: 9.5h, quality 5/5, bed 2026-08-28T06:22:00.000Z → wake 2026-08-28T15:57:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-27: 4.5h, quality 4/5, bed 2026-08-27T05:18:00.000Z → wake 2026-08-27T09:55:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-26: 10.3h, quality 4/5, bed 2026-08-26T06:13:00.000Z → wake 2026-08-26T16:43:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-25: 5.9h, quality 4/5, bed 2026-08-25T02:40:00.000Z → wake 2026-08-25T08:44:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-24: 5.4h, quality 4/5, bed 2026-08-24T03:14:00.000Z → wake 2026-08-24T08:41:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-23: 5.4h, quality 3/5, bed 2026-08-23T07:01:00.000Z → wake 2026-08-23T14:28:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-22: 7h, quality 4/5, bed 2026-08-22T07:47:00.000Z → wake 2026-08-22T15:03:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-21: 7.5h, quality 5/5, bed 2026-08-21T06:03:00.000Z → wake 2026-08-21T13:53:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-20: 6.6h, quality 5/5, bed 2026-08-20T11:07:00.000Z → wake 2026-08-20T17:50:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-19: 6.9h, quality 5/5, bed 2026-08-19T10:21:00.000Z → wake 2026-08-19T17:20:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-18: 10h, quality 4/5, bed 2026-08-18T07:30:00.000Z → wake 2026-08-18T17:57:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-17: 6.1h, quality 5/5, bed 2026-08-17T03:55:00.000Z → wake 2026-08-17T10:03:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-16: 5.1h, quality 4/5, bed 2026-08-16T03:12:00.000Z → wake 2026-08-16T08:32:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-15: 8.8h, quality 5/5, bed 2026-08-15T03:58:00.000Z → wake 2026-08-15T12:54:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-14: 5.1h, quality 4/5, bed 2026-08-14T06:21:00.000Z → wake 2026-08-14T11:34:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-13: 6.9h, quality 4/5, bed 2026-08-13T08:08:00.000Z → wake 2026-08-13T16:16:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-12: 6.8h, quality 5/5, bed 2026-08-12T07:55:00.000Z → wake 2026-08-12T15:07:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-11: 9.2h, quality 4/5, bed 2026-08-11T05:45:00.000Z → wake 2026-08-11T15:09:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-10: 5.7h, quality 4/5, bed 2026-08-10T03:55:00.000Z → wake 2026-08-10T09:59:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-09: 7.2h, quality 5/5, bed 2026-08-09T07:47:00.000Z → wake 2026-08-09T15:07:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-08: 6h, quality 4/5, bed 2026-08-08T08:52:00.000Z → wake 2026-08-08T15:01:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-07: 5.9h, quality 4/5, bed 2026-08-07T09:32:00.000Z → wake 2026-08-07T15:34:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-06: 7.4h, quality 4/5, bed 2026-08-06T07:41:00.000Z → wake 2026-08-06T15:18:00.000Z — Synced from Google Health / Fitbit
  - 2026-08-05: 8.4h, quality 5/5, bed 2026-08-05T06:30:00.000Z → wake 2026-08-05T15:02:00.000Z — Synced from Google Health / Fitbit
Vitals: 30 day(s), avg resting HR 65 bpm, avg HRV 41 ms
  - 2026-09-03: RHR 62 bpm, HRV 62 ms, HR avg 60, range 47–113
  - 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
  - 2026-08-31: RHR 67 bpm, HRV 29 ms, HR avg 78, range 59–161
  - 2026-08-30: RHR 65 bpm, HRV 34 ms, HR avg 78, range 55–139
  - 2026-08-29: RHR 63 bpm, HRV 50 ms, HR avg 84, range 54–167
  - 2026-08-28: RHR 63 bpm, HRV 44 ms, HR avg 76, range 53–164
  - 2026-08-27: RHR 63 bpm, HRV 44 ms, HR avg 74, range 54–166
  - 2026-08-26: RHR 63 bpm, HRV 48 ms, HR avg 76, range 47–158
  - 2026-08-25: RHR 64 bpm, HRV 53 ms, HR avg 75, range 54–135
  - 2026-08-24: RHR 66 bpm, HRV 43 ms, HR avg 72, range 50–167
  - 2026-08-23: RHR 69 bpm, HRV 9 ms, HR avg 98, range 61–168
  - 2026-08-22: RHR 66 bpm, HRV 38 ms, HR avg 85, range 54–145
  - 2026-08-21: RHR 65 bpm, HRV 44 ms, HR avg 81, range 51–172
  - 2026-08-20: RHR 66 bpm, HRV 41 ms, HR avg 78, range 56–152
  - 2026-08-19: RHR 65 bpm, HRV 42 ms, HR avg 78, range 53–140
  - 2026-08-18: RHR 64 bpm, HRV 46 ms, HR avg 77, range 51–156
  - 2026-08-17: RHR 66 bpm, HRV 48 ms, HR avg 82, range 54–154
  - 2026-08-16: RHR 67 bpm, HRV 44 ms, HR avg 79, range 57–139
  - 2026-08-15: RHR 67 bpm, HRV 43 ms, HR avg 80, range 55–135
  - 2026-08-14: RHR 66 bpm, HRV 41 ms, HR avg 80, range 53–127
  - 2026-08-13: RHR 68 bpm, HRV 26 ms, HR avg 81, range 58–154
  - 2026-08-12: RHR 66 bpm, HRV 38 ms, HR avg 80, range 51–168
  - 2026-08-11: RHR 67 bpm, HRV 26 ms, HR avg 83, range 58–164
  - 2026-08-10: RHR 65 bpm, HRV 47 ms, HR avg 80, range 56–143
  - 2026-08-09: RHR 65 bpm, HRV 46 ms, HR avg 77, range 55–156
  - 2026-08-08: RHR 65 bpm, HRV 45 ms, HR avg 82, range 56–156
  - 2026-08-07: RHR 67 bpm, HRV 35 ms, HR avg 80, range 57–144
  - 2026-08-06: RHR 65 bpm, HRV 43 ms, HR avg 74, range 51–146
  - 2026-08-05: RHR 66 bpm, HRV 41 ms, HR avg 76, range 49–156
Water: 764 oz across 36 log(s)
  - 2026-08-15: 32 oz
  - 2026-08-26: 70 oz
  - 2026-08-28: 92 oz
  - 2026-08-29: 100 oz
  - 2026-08-30: 20 oz
  - 2026-08-31: 156 oz
  - 2026-09-01: 148 oz
  - 2026-09-02: 146 oz
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)
Weight change in period: +0.4 lbs
Weight weigh-ins in period:
  - 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"
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: 2 injection(s)
  - 2026-08-18 @ 2026-08-18T09:04:00.000Z: Retatrutide (Reta) 3mg at Abdomen
  - 2026-08-09 @ 2026-08-10T01:09:00.000Z: Retatrutide (Reta) 3mg at Abdomen


--- OTHER WINDOWS ---
https://itslos.com/api/agent/text/today  — Everything logged so far today.
https://itslos.com/api/agent/text/yesterday  — The previous full day.
https://itslos.com/api/agent/text/7d  — Rolling 7-day window ending today.
https://itslos.com/api/agent/text/week  — Current ISO week (Monday → today).
https://itslos.com/api/agent/text/last-week  — The previous full Monday→Sunday week.
https://itslos.com/api/agent/text/14d  — Rolling 14-day window ending today.
https://itslos.com/api/agent/text/30d  — Rolling 30-day window ending today.
https://itslos.com/api/agent/text/month  — Calendar month to date.
https://itslos.com/api/agent/text/last-month  — The previous full calendar month.
https://itslos.com/api/agent/text/90d  — Rolling 90-day window ending today.
https://itslos.com/api/agent/text/180d  — Rolling 180-day window ending today.
https://itslos.com/api/agent/text/365d  — Rolling 365-day window ending today.
https://itslos.com/api/agent/text/ytd  — January 1 of the current year → today.
https://itslos.com/api/agent/text/all  — Every record ever logged.
https://itslos.com/api/agent/text/2026-01-01..2026-01-31  — any explicit YYYY-MM-DD..YYYY-MM-DD window

--- OTHER FORMATS ---
https://itslos.com/api/agent/json/<range>  — same window as structured JSON (totals + every row)
https://itslos.com/agents/<range>          — same window as HTML
https://itslos.com/api/agent/carlos        — full all-time structured dump
https://itslos.com/llms.txt                — index of this surface

--- ALL-TIME RECORD COUNTS ---
calorieEntries: 452
stepEntries: 151
runEntries: 3
workoutEntries: 0
workoutTemplates: 5
workoutSessions: 40
sleepEntries: 143
peptideEntries: 11
peptideDailyEntries: 7
goals: 5
longGoals: 1
habits: 5
savedMeals: 44
alcoholEntries: 1
bowelEntries: 16
journalEntries: 4
recoveryDailyEntries: 2
injuryRecords: 1
treatmentLogs: 8
cardioEntries: 11
vitalDailyEntries: 79
heartRateSamples: 16111
waterEntries: 52
recipes: 2