🏋️ Strength Training

Day 4 - Long Lower‑Body

2025-10-22

🛠️ Status: Modified 65% confidence

Different workout(s) instead of planned 'Easy Run + Strides': 2 session(s)

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 2m

Calories

392 kcal

Avg HR

111 bpm

Training Effect

1.8

No AI summary stored for this session yet.

🗂️

Plan vs Actual

Auto-tagged against training plan

🛠️ Modified

Different workout(s) instead of planned 'Easy Run + Strides': 2 session(s)

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
31
Prev 111
↓ 80 fewer
Set Reps Weight Duration
Set 1 31 Bodyweight 300.0s

Deadlift

deadlift

Reps
24
Prev 20
↑ 4 more
Heaviest
55.0 kg
Prev 0.0 kg
↑ 55.0 kg heavier
Set Reps Weight Duration
Set 1 6 55.0 kg 7.3s
Set 2 6 55.0 kg 53.2s
Set 3 6 55.0 kg 57.0s
Set 4 6 55.0 kg 89.0s

Goblet Squat

squat

Reps
32
Prev 24
↑ 8 more
Heaviest
16.0 kg
Prev 6.0 kg
↑ 10.0 kg heavier
Volume
512 kg
Prev 144 kg
↑ 368 kg more volume
Set Reps Weight Duration
Set 1 8 16.0 kg 73.4s
Set 2 8 16.0 kg 79.5s
Set 3 8 16.0 kg 73.2s
Set 4 8 16.0 kg 79.7s

Dumbbell Bulgarian Split Squat

lunge

Reps
48
Prev 24
↑ 24 more
Heaviest
30.0 kg
Prev 20.0 kg
↑ 10.0 kg heavier
Volume
1440 kg
Prev 480 kg
↑ 960 kg more volume
Set Reps Weight Duration
Set 1 16 30.0 kg 125.5s
Set 2 16 30.0 kg 140.1s
Set 3 16 30.0 kg 172.6s

Standing Calf Raise

calf_raise

Set Reps Weight Duration
Set 1 15 Bodyweight 65.1s
Set 2 15 Bodyweight 58.4s
Set 3 15 Bodyweight 57.3s

Swiss Ball Hip Raise and Leg Curl

leg_curl

Reps
36
Prev 20
↑ 16 more
Heaviest
0.0 kg
Prev 36.0 kg
↓ 36.0 kg lighter
Set Reps Weight Duration
Set 1 12 Bodyweight 91.8s
Set 2 12 Bodyweight 65.5s
Set 3 12 Bodyweight 46.9s

Box Jump

plyo

Reps
12
Prev 30
↓ 18 fewer
Heaviest
0.0 kg
Prev 15.0 kg
↓ 15.0 kg lighter
Set Reps Weight Duration
Set 1 4 Bodyweight 31.8s
Set 2 4 Bodyweight 27.1s
Set 3 4 Bodyweight 26.3s

Plyo

plyo

Reps
24
Prev 29
↓ 5 fewer
Heaviest
0.0 kg
Prev 30.0 kg
↓ 30.0 kg lighter
Set Reps Weight Duration
Set 1 12 Bodyweight 9.7s
Set 2 12 Bodyweight 11.8s

Dead Bug

hip_stability

Reps
24
Prev 30
↓ 6 fewer
Heaviest
0.0 kg
Prev 20.0 kg
↓ 20.0 kg lighter
Set Reps Weight Duration
Set 1 16 Bodyweight 42.4s
Set 2 8 Bodyweight 45.4s

Strength Metrics Snapshot

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

Metric Value Vs previous Day
Total Volume 3272 kg ↓ 1814 kg less volume
Total Reps 276 ↓ 82 fewer reps
Heaviest Set 55.0 kg ↑ 14.0 kg heavier
Sets Completed 25 ↓ 6 fewer sets
Unique Movements 9 ↓ 2 less variety
Time Under Tension 30m 30s ↓ 4m 3s shorter
Avg Working Weight 34.0 kg ↑ 11.9 kg heavier
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