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ADAPTATION

Recovery / adaptation day

No hard lifting. Observe delayed soreness and recover from the introduction session.

TIMEOptional 10–20 min
EFFORTEasy
CREATINENot started yet

10-SECOND CHECK-IN

Record bodyweight

kg
Body today

PLANNED RECOVERY

Move easily, recover fully.

Easy walking or cycling; normal daily movement.

Next: Upper A tomorrow

DAILY BASICS

Three taps, no calorie diary