Road to theNew Me
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day streak · best 0
Log a workout
The rules
- 6 days on, Sunday off. 2 swims, 4 machine days. One session a day until Phase 3.
- You choose the exercises. Tap “Change exercises” on any machine day. The minutes are not negotiable.
- A day only counts if you hit the target minutes. Less than target = partial: no streak credit, make-up still owed.
- Miss 1 day: streak survives, next session is +10 min.
- Miss 2 in a row: last life. Next session is +15 min.
- Miss 3 in a row: streak resets to 0. First day back is a fixed catch-up session before the plan resumes.
- Phases are earned, not scheduled. A week counts only with 5+ full sessions. 4 counted weeks unlocks the next phase.
- Sunday is free. Log 30+ min anyway and it adds to your streak.
Phases
Weekly schedule
Pain rules
- Muscle burn and next-day soreness: normal, keep going.
- Sharp, pinching or joint pain: stop that exercise, swap it, still finish your minutes.
- Shoulders: keep presses light and stop each set with 3 reps left. Skip the press if it pinches; chest press and rows still train them.
- Sore day? Swap the session for an easy swim or the catch-up session. Swapping is allowed. Skipping is not.
- Chest pain, dizziness or breathlessness that doesn't settle: stop and get checked by a doctor.
Totals
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sessions
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hours trained