🏋️ Strength Training

Day 2 - Upper‑Body

2025-12-15

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 18m

Calories

515 kcal

Avg HR

116 bpm

Training Effect

2.1

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
66
Prev 69
↓ 3 fewer
Set Reps Weight Duration
Set 1 66 Bodyweight 180.0s

Banded Pull Apart

37

Reps
10
Prev 10
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 59.5s

Arm Circles

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Goblet Squat

squat

Reps
32
Prev 34
↓ 2 fewer
Heaviest
26.0 kg
Prev 28.0 kg
↓ 2.0 kg lighter
Volume
832 kg
Prev 952 kg
↓ 120 kg less volume
Set Reps Weight Duration
Set 1 8 26.0 kg 43.9s
Set 2 8 26.0 kg 40.1s
Set 3 8 26.0 kg 48.5s
Set 4 8 26.0 kg 45.7s

Dumbbell Shoulder Press

shoulder_press

Reps
29
Prev 30
↓ 1 fewer
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
696 kg
Prev 680 kg
↑ 16 kg more volume
Set Reps Weight Duration
Set 1 10 24.0 kg 104.7s
Set 2 10 24.0 kg 70.5s
Set 3 9 24.0 kg 102.7s

Incline Dumbbell Bench Press

bench_press

Reps
32
Prev 34
↓ 2 fewer
Heaviest
28.0 kg
Prev 28.0 kg
No change
Volume
848 kg
Prev 952 kg
↓ 104 kg less volume
Set Reps Weight Duration
Set 1 12 28.0 kg 80.1s
Set 2 8 28.0 kg 86.6s
Set 3 12 24.0 kg 67.0s

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 90.9s
Set 2 12 42.5 kg 67.2s
Set 3 12 42.5 kg 81.9s

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 51.2s
Set 2 12 4.0 kg 69.2s
Set 3 12 4.0 kg 87.2s

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 61.1s
Set 2 10 15.0 kg 56.0s
Set 3 10 15.0 kg 92.1s

Incline Dumbbell Biceps Curl

curl

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 106.1s
Set 2 10 20.0 kg 55.2s
Set 3 10 20.0 kg 46.3s

Face Pull

row

Reps
36
Prev 34
↑ 2 more
Heaviest
21.5 kg
Prev 24.0 kg
↓ 2.5 kg lighter
Volume
774 kg
Prev 756 kg
↑ 18 kg more volume
Set Reps Weight Duration
Set 1 12 21.5 kg 41.6s
Set 2 12 21.5 kg 46.8s
Set 3 12 21.5 kg 73.3s

Lat Pull-down

pull_up

Reps
24
Prev 24
No change
Heaviest
41.5 kg
Prev 41.5 kg
No change
Volume
996 kg
Prev 996 kg
No change
Set Reps Weight Duration
Set 1 8 41.5 kg 33.0s
Set 2 8 41.5 kg 26.0s
Set 3 8 41.5 kg 47.5s

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

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

Reps
20
Prev 20
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 52.8s
Set 2 10 Bodyweight 40.6s

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
Set 2 — Bodyweight 30.0s

Strength Metrics Snapshot

Compared with Day 2 - Upper‑Body · 2025-11-28

Metric Value Vs previous Day
Total Volume 6870 kg ↓ 138 kg less volume
Total Reps 381 ↑ 13 more reps
Heaviest Set 42.5 kg ↓ 17.5 kg lighter
Sets Completed 45 ↑ 2 more sets
Unique Movements 18 No change
Time Under Tension 43m 35s ↑ 5m 18s longer
Avg Working Weight 24.6 kg ↓ 3.8 kg lighter
← Back to dashboard