🏋️ Strength Training

Lower Body (~1H)

2025-09-11

✅ Status: Completed 90% confidence

'Long Lower Body' completed: 21 sets, 10278kg volume (+1 bonus workout)

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

59m

Calories

486 kcal

Avg HR

124 bpm

Training Effect

2.3

No AI summary stored for this session yet.

🗂️

Plan vs Actual

Auto-tagged against training plan

✅ Completed

'Long Lower Body' completed: 21 sets, 10278kg volume (+1 bonus workout)

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
109
Prev 119
↓ 10 fewer
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 109 Bodyweight 300.0s

Goblet Squat

squat

Reps
48
Prev 30
↑ 18 more
Heaviest
16.0 kg
Prev 27.5 kg
↓ 11.5 kg lighter
Volume
744 kg
Prev 800 kg
↓ 56 kg less volume
Set Reps Weight Duration
Set 1 12 14.0 kg 160.8s
Set 2 12 16.0 kg 57.7s
Set 3 12 16.0 kg 80.4s
Set 4 12 16.0 kg 85.1s

Romanian Deadlift

deadlift

Reps
30
Prev 72
↓ 42 fewer
Heaviest
45.0 kg
Prev 3.5 kg
↑ 41.5 kg heavier
Volume
1350 kg
Prev 252 kg
↑ 1098 kg more volume
Set Reps Weight Duration
Set 1 10 45.0 kg 154.0s
Set 2 10 45.0 kg 78.6s
Set 3 10 45.0 kg 86.9s

Dumbbell Bulgarian Split Squat

lunge

Reps
60
Prev 30
↑ 30 more
Heaviest
30.0 kg
Prev 13.5 kg
↑ 16.5 kg heavier
Volume
1800 kg
Prev 405 kg
↑ 1395 kg more volume
Set Reps Weight Duration
Set 1 20 30.0 kg 184.0s
Set 2 20 30.0 kg 154.6s
Set 3 20 30.0 kg 259.4s

Barbell Hip Thrust with Bench

hip_raise

Reps
36
Prev 18
↑ 18 more
Heaviest
30.0 kg
Prev 50.0 kg
↓ 20.0 kg lighter
Volume
960 kg
Prev 900 kg
↑ 60 kg more volume
Set Reps Weight Duration
Set 1 12 20.0 kg 178.9s
Set 2 12 30.0 kg 72.9s
Set 3 12 30.0 kg 54.0s

Calf Raise

calf_raise

Reps
48
Prev 48
No change
Heaviest
113.0 kg
Prev 20.0 kg
↑ 93.0 kg heavier
Volume
5424 kg
Prev 960 kg
↑ 4464 kg more volume
Set Reps Weight Duration
Set 1 12 113.0 kg 50.6s
Set 2 12 113.0 kg 47.6s
Set 3 12 113.0 kg 38.2s
Set 4 12 113.0 kg 53.6s

Banded Hamstring Curls

37

Set Reps Weight Duration
Set 1 10 Bodyweight 161.8s
Set 2 10 Bodyweight 64.8s
Set 3 10 Bodyweight 56.7s

Strength Metrics Snapshot

Compared with Full Body (~1H) · 2025-09-09

Metric Value Vs previous Day
Total Volume 10278 kg ↑ 5593 kg more volume
Total Reps 361 ↓ 10 fewer reps
Heaviest Set 113.0 kg ↑ 63.0 kg heavier
Sets Completed 21 ↓ 4 fewer sets
Unique Movements 7 ↓ 2 less variety
Time Under Tension 39m 41s ↑ 30s longer
Avg Working Weight 48.2 kg ↑ 24.5 kg heavier
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