🏋️ Strength Training

Day 2 - Upper Body

2025-11-04

✅ Status: Completed 90% confidence

'Upper Body' completed: 33 sets, 5437kg volume (+1 bonus workout)

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 11m

Calories

461 kcal

Avg HR

113 bpm

Training Effect

1.7

No AI summary stored for this session yet.

🗂️

Plan vs Actual

Auto-tagged against training plan

✅ Completed

'Upper Body' completed: 33 sets, 5437kg volume (+1 bonus workout)

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
99
Prev 109
↓ 10 fewer
Set Reps Weight Duration
Set 1 99 Bodyweight 300.0s

Dumbbell Shoulder Press

shoulder_press

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 45.3s
Set 2 10 20.0 kg 45.1s
Set 3 10 20.0 kg 45.2s

Incline Dumbbell Bench Press

bench_press

Reps
27
Prev 36
↓ 9 fewer
Heaviest
32.0 kg
Prev 24.0 kg
↑ 8.0 kg heavier
Volume
788 kg
Prev 864 kg
↓ 76 kg less volume
Set Reps Weight Duration
Set 1 8 32.0 kg 59.4s
Set 2 10 28.0 kg 47.2s
Set 3 9 28.0 kg 91.6s

Row

row

Reps
32
Prev 30
↑ 2 more
Heaviest
40.0 kg
Prev 35.0 kg
↑ 5.0 kg heavier
Volume
1160 kg
Prev 990 kg
↑ 170 kg more volume
Set Reps Weight Duration
Set 1 8 40.0 kg 209.4s
Set 2 12 30.0 kg 93.6s
Set 3 12 40.0 kg 100.6s

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 47.9s
Set 2 12 4.0 kg 63.6s
Set 3 12 4.0 kg 86.9s

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 57.9s
Set 2 10 15.0 kg 61.1s
Set 3 10 15.0 kg 101.8s

Incline Dumbbell Biceps Curl

curl

Reps
30
Prev 28
↑ 2 more
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
600 kg
Prev 560 kg
↑ 40 kg more volume
Set Reps Weight Duration
Set 1 10 20.0 kg 33.2s
Set 2 10 20.0 kg 64.2s
Set 3 10 20.0 kg 90.6s

Face Pull

row

Reps
33
Prev 36
↓ 3 fewer
Heaviest
24.0 kg
Prev 21.5 kg
↑ 2.5 kg heavier
Volume
759 kg
Prev 774 kg
↓ 15 kg less volume
Set Reps Weight Duration
Set 1 12 24.0 kg 64.9s
Set 2 10 24.0 kg 64.3s
Set 3 11 21.0 kg 39.9s

Band-assisted Pull-up

pull_up

Reps
24
Prev 24
No change
Heaviest
39.0 kg
Prev 39.0 kg
No change
Volume
936 kg
Prev 936 kg
No change
Set Reps Weight Duration
Set 1 8 39.0 kg 127.5s
Set 2 8 39.0 kg 40.1s
Set 3 8 39.0 kg 41.3s

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

Half-kneeling Rotation

chop

Reps
40
Prev 40
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 176.0s
Set 2 10 Bodyweight 7.4s
Set 3 10 Bodyweight 78.6s
Set 4 10 Bodyweight 6.5s

Strength Metrics Snapshot

Compared with Day 2 - Upper‑Body · 2025-10-28

Metric Value Vs previous Day
Total Volume 5437 kg ↑ 119 kg more volume
Total Reps 381 ↓ 18 fewer reps
Heaviest Set 40.0 kg ↑ 1.0 kg heavier
Sets Completed 33 No change
Unique Movements 11 No change
Time Under Tension 40m 51s ↑ 2m 53s longer
Avg Working Weight 23.4 kg ↑ 1.3 kg heavier
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