# theGRID — Carlos — LAST 7 DAYS

window: 2026-08-28 → 2026-09-03 (7 days)
timezone: America/New_York
today: 2026-09-03
exportedAt: 2026-09-03T16:08:40.321Z
source: https://itslos.com/api/agent/text/7d

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.

--- 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 7 DAYS (2026-08-28 → 2026-09-03) ===
Food: 12998 kcal, 810P / 854C / 405F g, 46 items, 6 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
Steps: 65043 total steps across 7 day(s), daily avg 9292, min 40, max 20568
Steps daily goal: 10000 steps
Steps days at/above goal: 2/7
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)
Runs: (none)
Workouts: 3 completed session(s) (+1 planned/active/superseded, not counted as training), 4690lb 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 ○
Lift progression (13 movement(s), completed sessions only):
  Calf Press (Calves) — 1 session(s), 2 working set(s), 2460lb 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)
      by session (newest first):
        2026-08-31 [LOWER]: top 205lb × 6 (est 1RM 246lb), 2 set(s), 2460lb
  Leg extension (Quadriceps) — 1 session(s), 2 working set(s), 2430lb 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)
      by session (newest first):
        2026-08-31 [LOWER]: top 150lb × 5 (est 1RM 175lb), 2 set(s), 2430lb
  Leg press (Hamstrings) — 1 session(s), 2 working set(s), 2400lb 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)
      by session (newest first):
        2026-08-31 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
  Pendulum Hip Press (Quadriceps) — 1 session(s), 2 working set(s), 2400lb volume, last 2026-08-31
      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)
      by session (newest first):
        2026-08-31 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
  Lying Leg Curl Machine (Hamstrings) — 1 session(s), 2 working set(s), 1750lb 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)
      by session (newest first):
        2026-08-31 [LOWER]: top 125lb × 8 (est 1RM 158lb), 2 set(s), 1750lb
  Pull-Down (Lats) — 1 session(s), 2 working set(s), 1560lb 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)
      by session (newest first):
        2026-08-28 [Workout]: top 130lb × 6 (est 1RM 156lb), 2 set(s), 1560lb
  Machine Triceps Extension (Triceps) — 1 session(s), 2 working set(s), 1400lb 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), 1400lb
  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
  Shoulder Press Machine (Shoulders) — 1 session(s), 2 working set(s), 1260lb volume, last 2026-08-29
      best this window: 90lb × 7 (est 1RM 111lb) on 2026-08-29
      all-time best: 110lb × 5 (est 1RM 128lb) on 2026-08-08
      by session (newest first):
        2026-08-29 [Workout]: top 90lb × 7 (est 1RM 111lb), 2 set(s), 1260lb
  T-Bar Row (Upper Back) — 1 session(s), 2 working set(s), 1140lb 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)
      by session (newest first):
        2026-08-28 [Workout]: top 60lb × 10 (est 1RM 80lb), 2 set(s), 1140lb
  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
  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: (none)
Sleep: 7 nights, avg 7.7h, quality 4.4/5
  - 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
Vitals: 7 day(s), avg resting HR 64 bpm, avg HRV 44 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
Heart rate (all-day samples, 1799 buckets):
  - 2026-08-28: 281 samples, avg 75, min 56, max 138
      hourly avg bpm — 00Z:78 01Z:75 02Z:96 03Z:104 04Z:77 05Z:61 06Z:68 07Z:62 08Z:65 09Z:63 10Z:65 11Z:65 12Z:65 13Z:67 14Z:65 15Z:67 16Z:83 17Z:76 18Z:81 19Z:91 20Z:93 21Z:81 22Z:82 23Z:82
  - 2026-08-29: 288 samples, avg 87, min 60, max 152
      hourly avg bpm — 00Z:101 01Z:108 02Z:88 03Z:93 04Z:97 05Z:91 06Z:89 07Z:71 08Z:71 09Z:65 10Z:64 11Z:86 12Z:71 13Z:76 14Z:78 15Z:78 16Z:97 17Z:96 18Z:93 19Z:98 20Z:70 21Z:76 22Z:122 23Z:110
  - 2026-08-30: 288 samples, avg 76, min 64, max 107
      hourly avg bpm — 00Z:80 01Z:82 02Z:79 03Z:75 04Z:79 05Z:70 06Z:77 07Z:75 08Z:72 09Z:72 10Z:69 11Z:71 12Z:71 13Z:67 14Z:84 15Z:88 16Z:87 17Z:92 18Z:76 19Z:72 20Z:78 21Z:76 22Z:73 23Z:68
  - 2026-08-31: 280 samples, avg 76, min 59, max 144
      hourly avg bpm — 00Z:71 01Z:80 02Z:74 03Z:80 04Z:70 05Z:67 06Z:67 07Z:64 08Z:72 09Z:73 10Z:71 11Z:72 12Z:74 13Z:72 14Z:75 15Z:84 16Z:95 17Z:81 18Z:78 19Z:117 20Z:84 21Z:72 22Z:68 23Z:75
  - 2026-09-01: 288 samples, avg 73, min 52, max 110
      hourly avg bpm — 00Z:87 01Z:70 02Z:70 03Z:67 04Z:68 05Z:60 06Z:64 07Z:66 08Z:70 09Z:80 10Z:81 11Z:73 12Z:72 13Z:92 14Z:70 15Z:68 16Z:72 17Z:71 18Z:66 19Z:70 20Z:69 21Z:59 22Z:81 23Z:97
  - 2026-09-02: 288 samples, avg 71, min 49, max 103
      hourly avg bpm — 00Z:67 01Z:66 02Z:67 03Z:82 04Z:64 05Z:61 06Z:55 07Z:54 08Z:62 09Z:78 10Z:87 11Z:83 12Z:72 13Z:70 14Z:71 15Z:74 16Z:78 17Z:77 18Z:78 19Z:75 20Z:69 21Z:59 22Z:67 23Z:82
  - 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
Water: 662 oz across 33 log(s)
  - 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: +1.8 lbs
Weight weigh-ins in period:
  - 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: (none)


--- 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