Thursday, 20 August
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 tomorrowDAILY BASICS