this week's load is 1.72× your 4-week average (a jump); days too alike this week, no lighter one (monotony 5.8)
Effort (RPE)good
sessions felt RPE 8.4 this week vs 7.7 before
Sleepgood
7.0 h last night; 6.8 h a night lately vs 7.0 h usual
HRV & resting HRgood
HRV 39 this week vs 40 usual; resting HR 64 this week vs 63 usual
How you feelno data
nothing in your notes for today or yesterday
Nutritiongood
eating 1,895 kcal a day vs ~2,838 to maintain; protein 186 g a day vs 169 g target
Weight-loss paceno data
not enough weigh-ins for a 4-week comparison
The call counts these: rest when two or more areas show strain, take it easy with one strain or two to watch, go all out only when everything is good. No single signal decides the day.
The score sits inside the call's band (rest 0–24, take it easy 25–49, normal 50–74, all out 75–100), higher the more areas are clear.
Today's session
Pull A · Barbell Bent-Over Row
Next in your push → pull → legs rotation after push on Wed 20 May.
Exercises from your last Pull A (Wed 13 May); each target comes from the last time you did that exercise.
Take it easy: repeat last time's loads with one set fewer, and stop each set by RPE 8.
Exercise
Today
Why
Last time
Barbell Bent-Over Row
165 × 6
add a rep
top set 165 × 5 at RPE 9
165 × 5, 165 × 5, 165 × 5 · Wed 13 May
Face Pull
55 × 14
add a rep
top set 55 × 13 at RPE 8
55 × 13, 55 × 13, 55 × 13 · Wed 13 May
Lat Pulldown
155 × 10
add a rep
top set 155 × 9 at RPE 9
155 × 9, 155 × 9, 155 × 9 · Wed 13 May
Dumbbell Hammer Curl
40 × 10
add a rep
top set 40 × 9 at RPE 8
40 × 9, 40 × 9, 40 × 9 · Wed 13 May
One rule for every exercise, applied to its last session. Strength work (top set of 5 or fewer): RPE 8 or under adds load, 8.5–9 adds a rep. Accessories: add a rep up to 12 (15 for calves, laterals, shrugs, face pulls, leg extensions, flyes), then add load and drop to the bottom of the range. Bodyweight: beat the last total reps by 1–2. Any top set at RPE 9.5+: hold the load and make it cleaner. No RPE logged: repeat it. A take-it-easy verdict holds every load; a sore back drops the spine-loading lifts.
Recovery
HRV 7-day
39 / 40
Resting HR
64
Sleep
7.0h
Load ratio
1.72
Days since rest
0 · rest Thu 21 May · 3 before today
Overnight HRV (ms)
Resting heart rate (bpm)
Sleep (hours asleep)
Load ratio (7-day vs 28-day)
Spinal load by day type, from your own sessions:
push 0.60 · pull 1.25 · legs 1.32 (0–3).
Training calendar
Training: lifting 5+ sets, or any workout but a walkRest-day movement: a walk, nothing elseRestSick or injured, from your notes or check-in
Hover a day for its sessions; click to open the page as of that day.
Body weight
210.8 lb14-day average · this morning 208.4 -1.83 lb/week, line fitted through the last 4 weeks of weigh-ins (0.87% of body weight)
Average this week vs last week
-2.2 lb
1.07%/wk
Losing faster than planned
Average last 4 weeks vs the 4 before
not enough weigh-ins to compare (16 and 0)
Planned pace: losing 0.5–1.0% of body weight a week (estebot.toml).
A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 175 lb
5 Oct 2026 at the current pace —
35.8 lb to go from a 14-day trend of 210.8,
about 20 weeks. A straight line: weight loss usually slows, so treat it as the pace you are on, not a promise.
14-day trendmorning weigh-in
Strength standards — best estimated 1RM, last 8 weeks
Lift
e1RM
× body weight
Level
Next level at
At 175 lb
Squat
280 lb
1.33
Novice
300 lb
Intermediate
Bench press
216 lb
1.02
Intermediate
300 lb
Intermediate
Deadlift
344 lb
1.63
Novice
350 lb
Intermediate
Overhead press
134 lb
0.64
Novice
150 lb
Intermediate
Squat + bench + deadlift: 840 lb, DOTS 239 (264 at 175 lb with the same lifts).
Levels use common 1RM-to-body-weight bands, scaled to your 211 lb 14-day average by body weight2/3, because a plain ratio underrates heavier lifters.
e1RM comes from your best set (Epley), so lifts trained in sets of 3–5 read a little high or low against a tested single. The bands are a rough guide, not a federation standard.
DOTS compares totals across body weights: roughly 300–350 is a good recreational lifter, about 400 national level, 500+ world class.
Nutrition — last 14 days marked complete
Calories in
1,953
Deficit, logged
546
Deficit, measured
914
Protein / day
186 g / 169 target
kcal/day over 13 complete days. Logged = Apple's burn (active + resting) minus Cronometer intake.
Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7).
They differ by 368 kcal/day.
Protein target: 0.8 g per lb of body weight = 169 g/day at the 14-day trend (estebot.toml); you're averaging 186 g, 110% of it.
For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight.
Micronutrients under 90% of the reference intake — food + supplements, last 28 days
Nutrient
Food
+ Supplements
Total
Of reference
Foods that close it
Fiber
19
–
19 g
50%
beans and lentils, oats, berries, chia seeds, vegetables
Vitamin E
8.0
–
8.0 mg
53%
sunflower seeds, almonds, peanut butter, avocado
Magnesium
331
–
331 mg
79%
pumpkin seeds, almonds, spinach, black beans, dark chocolate
Potassium
2,696
–
2,696 mg
79%
potatoes, beans and lentils, bananas, yogurt, spinach
Vitamin A
755
–
755 µg
84%
sweet potato, carrots, spinach, eggs
Close to an upper limit (50% or more)
Nutrient
Counted
Upper limit
Of limit
Note
Vitamin D
2,198 IU
4,000 IU
55%
food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it.
Reference: US Dietary Reference Intakes and upper limits, men 31–50.
Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient.
Supplements: Vitamin D3, Fish oil, every day, from supplements.toml.
Food-log and label arithmetic, not a blood test.
Predictions
Prediction
Resolves
So far
Target
Data logged
P-001 The cut keeps a pace of 1 to 2 lb a week until it ends
OLS over 0 weigh-ins, 2026-08-01 to 2026-05-21
Mon 28 Dec
221 days
no data yet
-2.0 to -1.0 lb/week
on track
weigh-ins: 0 of 111; longest gap 0 (max 7)
P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best
interim: 2026-05-31 to 2026-05-21 vs 2026-05-03 to 2026-05-30;
Mon 28 Dec
221 days
no data yet
not below -5.0 %
–
P-003 HRV ends the cut more than one SD above where it started
30-day mean to 2026-05-21 vs 2026-05-03 to 2026-05-30
Mon 28 Dec
221 days
39.5 ms (-1.7)
outside
more than 47.4 ms (baseline 41.2 + 1 SD 6.3)
on track
complete food logs: 0 of 169
Interim progress only. Each prediction resolves in ledger.md by its criterion as written, including the judgement calls a number can't make.
Training load — 8 weeks
Exercise minutes (Apple, all activity)
Hard sets (RPE 7+, or every working set where no RPE was logged)