🏋️ Strength Training

Day 4 - Lower-Body Strenght

2025-12-24

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 9m

Calories

473 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

Cardio

cardio

Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 — Bodyweight 180.0s

Forward and Backward Leg Swings

warm_up

Reps
33
Prev 30
↑ 3 more
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 33 Bodyweight 60.0s

Ankle Dorsiflexion with Band

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Banded Glute Bridge

37

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Deadlift

deadlift

Reps
15
Prev 32
↓ 17 fewer
Heaviest
60.0 kg
Prev 0.0 kg
↑ 60.0 kg heavier
Set Reps Weight Duration
Set 1 5 60.0 kg 45.3s
Set 2 5 60.0 kg 48.0s
Set 3 5 60.0 kg 55.9s

Leg Press

squat

Reps
30
Prev 30
No change
Heaviest
80.0 kg
Prev 80.0 kg
No change
Volume
2400 kg
Prev 2400 kg
No change
Set Reps Weight Duration
Set 1 10 80.0 kg 86.9s
Set 2 10 80.0 kg 39.1s
Set 3 10 80.0 kg 40.8s

Single-leg Romanian Deadlift with Dumbbell

deadlift

Reps
48
Prev 48
No change
Heaviest
12.0 kg
Prev 12.0 kg
No change
Volume
576 kg
Prev 576 kg
No change
Set Reps Weight Duration
Set 1 16 12.0 kg 119.7s
Set 2 16 12.0 kg 108.1s
Set 3 16 12.0 kg 99.8s

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 163.9s
Set 2 16 32.0 kg 126.2s
Set 3 16 32.0 kg 188.0s

Weighted Seated Calf Raise

calf_raise

Reps
45
Prev 45
No change
Heaviest
86.0 kg
Prev 86.0 kg
No change
Volume
3870 kg
Prev 3870 kg
No change
Set Reps Weight Duration
Set 1 15 86.0 kg 37.2s
Set 2 15 86.0 kg 66.7s
Set 3 15 86.0 kg 47.0s

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 106.6s
Set 2 12 Bodyweight 54.0s
Set 3 12 Bodyweight 37.7s

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 28.9s
Set 2 16 Bodyweight 27.8s

Lunging Hip Flexor Stretch

warm_up

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

Glutes Stretch

warm_up

Set Reps Weight Duration
Set 1 4 Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Standing Hamstring Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 12.4s
Set 2 — Bodyweight 30.0s
Set 3 — Bodyweight 30.0s

Side Lunge Stretch

warm_up

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

Calf Stretch

warm_up

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

Strength Metrics Snapshot

Compared with Day 4 - Lower-Body Strenght · 2025-11-30

Metric Value Vs previous Day
Total Volume 9282 kg ↑ 276 kg more volume
Total Reps 291 ↓ 2 fewer reps
Heaviest Set 86.0 kg No change
Sets Completed 35 No change
Unique Movements 16 No change
Time Under Tension 36m 40s ↑ 2m 45s longer
Avg Working Weight 54.0 kg ↑ 6.8 kg heavier
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