🏋️ Strength Training

Day 4 - Long Lower‑Body

2025-11-14

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

56m

Calories

409 kcal

Avg HR

118 bpm

Training Effect

2.0

No AI summary stored for this session yet.

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
112
Prev 111
↑ 1 more
Set Reps Weight Duration
Set 1 112 Bodyweight 300.0s

Deadlift

deadlift

Reps
24
Prev 24
No change
Heaviest
57.5 kg
Prev 57.5 kg
No change
Volume
1380 kg
Prev 1380 kg
No change
Set Reps Weight Duration
Set 1 6 57.5 kg 55.3s
Set 2 6 57.5 kg 39.9s
Set 3 6 57.5 kg 30.4s
Set 4 6 57.5 kg 47.4s

Goblet Squat

squat

Reps
32
Prev 32
No change
Heaviest
18.0 kg
Prev 18.0 kg
No change
Volume
576 kg
Prev 576 kg
No change
Set Reps Weight Duration
Set 1 8 18.0 kg 40.9s
Set 2 8 18.0 kg 37.5s
Set 3 8 18.0 kg 32.8s
Set 4 8 18.0 kg 45.0s

Dumbbell Bulgarian Split Squat

lunge

Reps
48
Prev 48
No change
Heaviest
32.0 kg
Prev 32.0 kg
No change
Volume
1536 kg
Prev 1536 kg
No change
Set Reps Weight Duration
Set 1 16 32.0 kg 131.9s
Set 2 16 32.0 kg 143.2s
Set 3 16 32.0 kg 124.0s

Standing Calf Raise

calf_raise

Reps
45
Prev 45
No change
Heaviest
86.0 kg
Prev 0.0 kg
↑ 86.0 kg heavier
Set Reps Weight Duration
Set 1 15 86.0 kg 93.9s
Set 2 15 86.0 kg 34.4s
Set 3 15 86.0 kg 31.7s

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 76.5s
Set 2 12 Bodyweight 47.4s
Set 3 12 Bodyweight 40.4s

Box Jump

plyo

Reps
18
Prev 18
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 6 Bodyweight 34.1s
Set 2 6 Bodyweight 31.5s
Set 3 6 Bodyweight 44.9s

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 11.8s
Set 2 12 Bodyweight 11.7s

Dead Bug

hip_stability

Reps
32
Prev 32
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 16 Bodyweight 29.0s
Set 2 16 Bodyweight 28.2s

Strength Metrics Snapshot

Compared with Day 4 - Long Lower‑Body · 2025-11-06

Metric Value Vs previous Day
Total Volume 7362 kg ↑ 3870 kg more volume
Total Reps 371 ↑ 1 more reps
Heaviest Set 86.0 kg ↑ 28.5 kg heavier
Sets Completed 25 No change
Unique Movements 9 No change
Time Under Tension 25m 44s ↑ 18s longer
Avg Working Weight 46.9 kg ↑ 10.7 kg heavier
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