🏋️ Strength Training

Day 4 - Upper‑Body

2026-01-17

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 16m

Calories

481 kcal

Avg HR

112 bpm

Training Effect

1.7

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
68
Prev 69
↓ 1 fewer
Set Reps Weight Duration
Set 1 68 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 56.1s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
32
Prev 32
No change
Heaviest
26.0 kg
Prev 26.0 kg
No change
Volume
832 kg
Prev 832 kg
No change
Set Reps Weight Duration
Set 1 8 26.0 kg 1.4s
Set 2 8 26.0 kg 38.6s
Set 3 8 26.0 kg 36.5s
Set 4 8 26.0 kg 38.7s

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 720 kg
↓ 24 kg less volume
Set Reps Weight Duration
Set 1 10 24.0 kg 61.9s
Set 2 10 24.0 kg 59.2s
Set 3 9 24.0 kg 58.0s

Incline Dumbbell Bench Press

bench_press

Reps
36
Prev 36
No change
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
864 kg
Prev 864 kg
No change
Set Reps Weight Duration
Set 1 12 24.0 kg 48.9s
Set 2 12 24.0 kg 88.2s
Set 3 12 24.0 kg 105.3s

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 65.9s
Set 2 12 42.5 kg 58.7s
Set 3 12 42.5 kg 72.2s

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 57.3s
Set 2 12 4.0 kg 71.7s
Set 3 12 4.0 kg 77.2s

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 62.3s
Set 2 10 15.0 kg 46.1s
Set 3 10 15.0 kg 55.1s

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 62.0s
Set 2 10 20.0 kg 37.8s
Set 3 10 20.0 kg 70.0s

Face Pull

row

Reps
36
Prev 36
No change
Heaviest
21.5 kg
Prev 19.5 kg
↑ 2.0 kg heavier
Volume
774 kg
Prev 702 kg
↑ 72 kg more volume
Set Reps Weight Duration
Set 1 12 21.5 kg 53.0s
Set 2 12 21.5 kg 50.8s
Set 3 12 21.5 kg 57.2s

Lat Pull-down

pull_up

Reps
24
Prev 24
No change
Heaviest
38.0 kg
Prev 36.5 kg
↑ 1.5 kg heavier
Volume
912 kg
Prev 876 kg
↑ 36 kg more volume
Set Reps Weight Duration
Set 1 8 38.0 kg 56.6s
Set 2 8 38.0 kg 56.1s
Set 3 8 38.0 kg 62.2s

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

Reps
20
Prev 20
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 82.4s
Set 2 10 Bodyweight 18.2s

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 45.0s

Strength Metrics Snapshot

Compared with Day 4 - Upper‑Body · 2026-01-09

Metric Value Vs previous Day
Total Volume 6802 kg ↑ 84 kg more volume
Total Reps 387 ↓ 2 fewer reps
Heaviest Set 42.5 kg No change
Sets Completed 45 No change
Unique Movements 18 No change
Time Under Tension 39m 51s ↓ 1m 10s shorter
Avg Working Weight 24.0 kg ↑ 0.4 kg heavier
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