# theGRID — Carlos — LAST MONTH

window: 2026-09-01 → 2026-09-30 (30 days)
timezone: America/New_York
today: 2026-10-19
exportedAt: 2026-10-19T10:15:22.366Z
source: https://itslos.com/api/agent/text/last-month

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 Monday, Oct 19, 2026 (local date 2026-10-19, tz America/New_York, source: device).
User: Carlos.
Active goals:
- calories (weekly, down): target 14000 cal
- sleep (weekly_avg, up): target 7.5 hrs
- steps (daily, up): target 10000 steps
- running (per_session, up): target 3 mi
- water (daily, up): target 150 oz
- cardio (daily, up): target 25 min
Long-term goals:
  - Bodyweight (bodyweight): target 175 lbs (down)
Bodyweight: 194.6 lbs on 2026-10-18 — -4.7 lbs over 10 weigh-ins (30d), target 175.0 lbs (down).
  Recent weigh-ins: 2026-10-18 194.6, 2026-10-14 193.6, 2026-10-10 196.0, 2026-10-09 194.2.
Nutrition 7d avg: 2255 kcal, 112P / 157C / 80F g per day (6 days logged). Each row below is a separate CalorieEntry (same as the food log).
Today (2026-10-19): no CalorieEntry rows for this calendar day — if the user logged food, confirm their timezone matches the device (stored under User.timeZone) so "today" aligns.
  Prior days: 2026-10-18 1780 kcal / 108P; 2026-10-17 2740 kcal / 100P.
Sleep 7d: avg 8.1 hrs/night, quality 4.7/5 (6 nights).
  Recent nights: 2026-10-18 7.2h q5, 2026-10-17 8.2h q5, 2026-10-16 6.3h q4, 2026-10-15 7.1h q4.
Steps 7d avg: 4208/day (today 364).
Recent workouts: none in last 7d.
Habits (last 7d hit-rate):
  - One Piece (daily): 0/7
  - Reading (daily): 0/7
  - No Porn (daily): 0/7
  - Podcast (daily): 0/7
  - Meditation (daily): 0/7
Alcohol: none in last 7d.

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

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

Active injuries / illness:
  (none)

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

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

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

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

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

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


--- 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: 736
stepEntries: 201
runEntries: 3
workoutEntries: 0
workoutTemplates: 5
workoutSessions: 56
sleepEntries: 198
peptideEntries: 15
peptideDailyEntries: 7
goals: 6
longGoals: 1
habits: 5
savedMeals: 10
alcoholEntries: 5
bowelEntries: 16
journalEntries: 8
recoveryDailyEntries: 2
injuryRecords: 1
treatmentLogs: 8
cardioEntries: 21
vitalDailyEntries: 125
heartRateSamples: 29118
waterEntries: 116
recipes: 2