🏋️ Strength Training

Day 4 - Long Lower‑Body

2025-11-06

✅ Status: Completed 90% confidence

'Long Lower Body' completed: 25 sets, 3492kg volume (+2 bonus workouts)

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

58m

Calories

388 kcal

Avg HR

114 bpm

Training Effect

1.8

No AI summary stored for this session yet.

🗂️

Plan vs Actual

Auto-tagged against training plan

✅ Completed

'Long Lower Body' completed: 25 sets, 3492kg volume (+2 bonus workouts)

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
111
Prev 31
↑ 80 more
Set Reps Weight Duration
Set 1 111 Bodyweight 300.0s

Deadlift

deadlift

Reps
24
Prev 24
No change
Heaviest
57.5 kg
Prev 55.0 kg
↑ 2.5 kg heavier
Volume
1380 kg
Prev 1320 kg
↑ 60 kg more volume
Set Reps Weight Duration
Set 1 6 57.5 kg 6.8s
Set 2 6 57.5 kg 37.1s
Set 3 6 57.5 kg 48.4s
Set 4 6 57.5 kg 58.6s

Goblet Squat

squat

Reps
32
Prev 32
No change
Heaviest
18.0 kg
Prev 16.0 kg
↑ 2.0 kg heavier
Volume
576 kg
Prev 512 kg
↑ 64 kg more volume
Set Reps Weight Duration
Set 1 8 18.0 kg 45.8s
Set 2 8 18.0 kg 33.4s
Set 3 8 18.0 kg 37.3s
Set 4 8 18.0 kg 40.1s

Dumbbell Bulgarian Split Squat

lunge

Reps
48
Prev 48
No change
Heaviest
32.0 kg
Prev 30.0 kg
↑ 2.0 kg heavier
Volume
1536 kg
Prev 1440 kg
↑ 96 kg more volume
Set Reps Weight Duration
Set 1 16 32.0 kg 119.9s
Set 2 16 32.0 kg 114.2s
Set 3 16 32.0 kg 163.9s

Standing Calf Raise

calf_raise

Reps
45
Prev 45
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 15 Bodyweight 48.5s
Set 2 15 Bodyweight 68.2s
Set 3 15 Bodyweight 39.1s

Swiss Ball Hip Raise and Leg Curl

leg_curl

Reps
36
Prev 36
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 12 Bodyweight 67.1s
Set 2 12 Bodyweight 61.5s
Set 3 12 Bodyweight 52.5s

Box Jump

plyo

Reps
18
Prev 12
↑ 6 more
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 6 Bodyweight 34.2s
Set 2 6 Bodyweight 26.2s
Set 3 6 Bodyweight 32.4s

Plyo

plyo

Reps
24
Prev 24
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 12 Bodyweight 14.3s
Set 2 12 Bodyweight 14.6s

Dead Bug

hip_stability

Reps
32
Prev 24
↑ 8 more
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 16 Bodyweight 30.4s
Set 2 16 Bodyweight 30.9s

Strength Metrics Snapshot

Compared with Day 4 - Long Lower‑Body · 2025-10-22

Metric Value Vs previous Day
Total Volume 3492 kg ↑ 220 kg more volume
Total Reps 370 ↑ 94 more reps
Heaviest Set 57.5 kg ↑ 2.5 kg heavier
Sets Completed 25 No change
Unique Movements 9 No change
Time Under Tension 25m 26s ↓ 5m 4s shorter
Avg Working Weight 36.2 kg ↑ 2.2 kg heavier
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