What type of day is today?
1.Start at 50–60% of what you think you can lift. Tendons take 3–4× longer to adapt than muscles.
2.Add weight only when all reps are clean for 2 consecutive sessions. +5 lbs upper, +10 lbs lower.
3.Stop immediately if you feel joint pain. Muscle burn is fine — joint pain is a stop sign.
4.Rest 90–120 seconds between sets. You're building muscle, not doing cardio.
5.Warm up 5–10 minutes with light walking or cycling before each session.
6.No ego lifting. The goal is movement patterns, not numbers.

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Claude analyzes your training history and meal plan. Your key is saved only on this device.

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