🏋️ Strength Training

Day 2 - Upper‑Body

2025-10-28

🛠️ Status: Modified 65% confidence

Different workout(s) instead of planned 'Long Aerobic Run': 2 session(s)

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 9m

Calories

403 kcal

Avg HR

106 bpm

Training Effect

1.1

No AI summary stored for this session yet.

🗂️

Plan vs Actual

Auto-tagged against training plan

🛠️ Modified

Different workout(s) instead of planned 'Long Aerobic Run': 2 session(s)

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
109
Prev 111
↓ 2 fewer
Set Reps Weight Duration
Set 1 109 Bodyweight 300.0s

Dumbbell Shoulder Press

shoulder_press

Reps
30
Prev 30
No change
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
600 kg
Prev 600 kg
No change
Set Reps Weight Duration
Set 1 10 20.0 kg 44.6s
Set 2 10 20.0 kg 42.3s
Set 3 10 20.0 kg 46.9s

Incline Dumbbell Bench Press

bench_press

Reps
36
Prev 29
↑ 7 more
Heaviest
24.0 kg
Prev 30.0 kg
↓ 6.0 kg lighter
Volume
864 kg
Prev 690 kg
↑ 174 kg more volume
Set Reps Weight Duration
Set 1 12 24.0 kg 50.0s
Set 2 12 24.0 kg 59.2s
Set 3 12 24.0 kg 88.1s

Row

row

Reps
30
Prev 34
↓ 4 fewer
Heaviest
35.0 kg
Prev 41.0 kg
↓ 6.0 kg lighter
Volume
990 kg
Prev 1284 kg
↓ 294 kg less volume
Set Reps Weight Duration
Set 1 12 35.0 kg 138.4s
Set 2 6 35.0 kg 57.0s
Set 3 12 30.0 kg 69.3s

Dumbbell Lateral Raise

lateral_raise

Reps
36
Prev 24
↑ 12 more
Heaviest
4.0 kg
Prev 6.0 kg
↓ 2.0 kg lighter
Volume
144 kg
Prev 144 kg
No change
Set Reps Weight Duration
Set 1 12 4.0 kg 61.9s
Set 2 12 4.0 kg 69.5s
Set 3 12 4.0 kg 76.1s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
30
Prev 30
No change
Heaviest
15.0 kg
Prev 15.0 kg
No change
Volume
450 kg
Prev 450 kg
No change
Set Reps Weight Duration
Set 1 10 15.0 kg 69.0s
Set 2 10 15.0 kg 62.5s
Set 3 10 15.0 kg 82.7s

Incline Dumbbell Biceps Curl

curl

Reps
28
Prev 24
↑ 4 more
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
560 kg
Prev 480 kg
↑ 80 kg more volume
Set Reps Weight Duration
Set 1 10 20.0 kg 83.4s
Set 2 10 20.0 kg 78.7s
Set 3 8 20.0 kg 81.9s

Face Pull

row

Reps
36
Prev 36
No change
Heaviest
21.5 kg
Prev 21.5 kg
No change
Volume
774 kg
Prev 774 kg
No change
Set Reps Weight Duration
Set 1 12 21.5 kg 103.7s
Set 2 12 21.5 kg 65.8s
Set 3 12 21.5 kg 65.6s

Band-assisted Pull-up

pull_up

Reps
24
Prev 20
↑ 4 more
Heaviest
39.0 kg
Prev 36.0 kg
↑ 3.0 kg heavier
Volume
936 kg
Prev 664 kg
↑ 272 kg more volume
Set Reps Weight Duration
Set 1 8 39.0 kg 60.5s
Set 2 8 39.0 kg 51.7s
Set 3 8 39.0 kg 41.5s

Side Plank

plank

Set Reps Weight Duration
Set 1 — Bodyweight 40.0s
Set 2 — Bodyweight 40.0s
Set 3 — Bodyweight 40.0s
Set 4 — Bodyweight 40.0s

Half-kneeling Rotation

chop

Reps
40
Prev 20
↑ 20 more
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 63.2s
Set 2 10 Bodyweight 47.4s
Set 3 10 Bodyweight 50.2s
Set 4 10 Bodyweight 6.6s

Strength Metrics Snapshot

Compared with Day 2 - Upper‑Body · 2025-10-19

Metric Value Vs previous Day
Total Volume 5318 kg ↑ 232 kg more volume
Total Reps 399 ↑ 41 more reps
Heaviest Set 39.0 kg ↓ 2.0 kg lighter
Sets Completed 33 ↑ 2 more sets
Unique Movements 11 No change
Time Under Tension 37m 58s ↑ 3m 24s longer
Avg Working Weight 22.1 kg No change
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