🏋️ Strength Training

Day 2 - Upper‑Body

2025-11-28

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 16m

Calories

497 kcal

Avg HR

116 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
69
Prev 115
↓ 46 fewer
Set Reps Weight Duration
Set 1 69 Bodyweight 180.0s

Banded Pull Apart

37

Set Reps Weight Duration
Set 1 10 Bodyweight 7.0s

Arm Circles

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Deadlift

deadlift

Set Reps Weight Duration
Set 1 5 60.0 kg 41.2s
Set 2 5 60.0 kg 30.3s
Set 3 5 60.0 kg 52.9s

Dumbbell Shoulder Press

shoulder_press

Reps
30
Prev 30
No change
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
680 kg
Prev 680 kg
No change
Set Reps Weight Duration
Set 1 10 24.0 kg 109.1s
Set 2 10 24.0 kg 65.5s
Set 3 10 20.0 kg 97.0s

Incline Dumbbell Bench Press

bench_press

Reps
34
Prev 33
↑ 1 more
Heaviest
28.0 kg
Prev 28.0 kg
No change
Volume
952 kg
Prev 876 kg
↑ 76 kg more volume
Set Reps Weight Duration
Set 1 10 28.0 kg 67.3s
Set 2 12 28.0 kg 46.1s
Set 3 12 28.0 kg 82.0s

Row

row

Reps
36
Prev 36
No change
Heaviest
42.5 kg
Prev 42.5 kg
No change
Volume
1530 kg
Prev 1530 kg
No change
Set Reps Weight Duration
Set 1 12 42.5 kg 53.6s
Set 2 12 42.5 kg 58.2s
Set 3 12 42.5 kg 60.2s

Dumbbell Lateral Raise

lateral_raise

Reps
36
Prev 36
No change
Heaviest
4.0 kg
Prev 4.0 kg
No change
Volume
144 kg
Prev 144 kg
No change
Set Reps Weight Duration
Set 1 12 4.0 kg 46.6s
Set 2 12 4.0 kg 50.8s
Set 3 12 4.0 kg 67.2s

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 64.8s
Set 2 10 15.0 kg 53.6s
Set 3 10 15.0 kg 55.3s

Incline Dumbbell Biceps Curl

curl

Reps
30
Prev 29
↑ 1 more
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
600 kg
Prev 580 kg
↑ 20 kg more volume
Set Reps Weight Duration
Set 1 10 20.0 kg 93.7s
Set 2 10 20.0 kg 45.6s
Set 3 10 20.0 kg 44.1s

Face Pull

row

Reps
34
Prev 34
No change
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
756 kg
Prev 816 kg
↓ 60 kg less volume
Set Reps Weight Duration
Set 1 10 24.0 kg 40.5s
Set 2 12 21.5 kg 46.1s
Set 3 12 21.5 kg 60.0s

Lat Pull-down

pull_up

Set Reps Weight Duration
Set 1 8 41.5 kg 51.0s
Set 2 8 41.5 kg 41.7s
Set 3 8 41.5 kg 54.2s

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

Wall Chest and Shoulder Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Lat Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Thoracic Rotation

warm_up

Set Reps Weight Duration
Set 1 10 Bodyweight 95.4s
Set 2 10 Bodyweight 6.3s

Neck Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Forearm Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s

Strength Metrics Snapshot

Compared with Day 2 - Upper‑Body · 2025-11-21

Metric Value Vs previous Day
Total Volume 7008 kg ↑ 956 kg more volume
Total Reps 368 ↑ 1 more reps
Heaviest Set 60.0 kg ↑ 17.5 kg heavier
Sets Completed 43 ↑ 14 more sets
Unique Movements 18 ↑ 8 more variety
Time Under Tension 38m 17s ↑ 5m 33s longer
Avg Working Weight 28.4 kg ↑ 4.0 kg heavier
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