تمرین ۳۶۵

DISCLAIMER AND LEGAL......Page 6 HELLO, WELCOME TO TRAIN 365......Page 7 BEST WAY TO READ THIS BOOK......Page 8 PART 1 – THE FIRST WEEK OF TRAINING LOGS......Page 9 FRIDAY, DECEMBER 8TH, 2017 (DAY 0)......Page 10 SATURDAY, DECEMBER 9TH, 2017 (DAY 1)......Page 12 SUNDAY, DECEMBER 10TH, 2017 (DAY 2)......Page 14 MONDAY, DECEMBER 11TH, 2017 (DAY 3)......Page 16 TUESDAY, DECEMBER 12TH, 2017 (DAY 4)......Page 18 WEDNESDAY, DECEMBER 13TH, 2017 (DAY 5)......Page 20 THURSDAY, DECEMBER 14TH, 2018 (DAY 6)......Page 22 FRIDAY, DECEMBER 15TH, 2017 (DAY 7)......Page 24 PART 2 – THE REFLECTION LOG......Page 26 THE END OF THE FIRST WEEK (DAY 8) - DECEMBER 16TH, 2017......Page 27 THE FIRST 30 DAYS (DAY 31) - JANUARY 8TH, 2018......Page 28 THE FIRST TRAINING GOAL UPDATE (DAY 33) - JANUARY 10TH, 2018......Page 29 I FEEL WEAKER ON EVERYTHING (DAY 43) - JANUARY 20TH, 2018......Page 30 I’M QUITTING SQUATS (DAY 74) - FEBRUARY 20TH, 2018......Page 31 I’VE ALREADY LOST INTEREST (DAY 86) - MARCH 4TH, 2018......Page 33 MY BLOODWORK WAS SO BAD I COULD’VE DIED (DAY 91) - MARCH 9TH, 2018......Page 36 THE HUGE BREAKFAST UPDATE (DAY 95) - MARCH 13TH, 2018......Page 39 FIRST TRAINING PROGRAM OF TRAIN365 (DAY 109) - MARCH 27TH, 2018......Page 41 I’VE MADE NO PROGRESS (DAY 135) - APRIL 22ND, 2018......Page 44 THE DELOAD PLAN MY FANS MADE ME (DAY 165) - MAY 21ST, 2018......Page 46 I’M DONE LOGGING! I HATE IT! (DAY 183) - JUNE 9TH, 2018......Page 48 DID I JUST BREAK MY STREAK? (DAY 184) - JUNE 10TH, 2018......Page 49 DOES GARDEN WORK COUNT AS TRAINING? (DAY 204) - JUNE 30TH, 2018......Page 52 DEADLIFTING IS AN EASY WAY OUT (DAY 204) - JUNE 30TH, 2018......Page 54 100S OF WASTED HOURS (DAY 204) - JUNE 30TH, 2018......Page 55 I’M NOT TELLING YOU EVERYTHING (DAY 204) - JUNE 30TH, 2018......Page 56 I JUST MADE THINGS A LOT EASIER! (DAY 228) - JULY 24TH, 2018......Page 58 BETTER BY THE DAY IS BULLSHIT (DAY 235) - JULY 31ST, 2018......Page 63 MY KNEES ARE CURED (DAY 239) - AUGUST 4TH, 2018......Page 64 TRAINING PLANS? HOW ABOUT RECOVERY PLANS? (DAY 240) - AUGUST 5TH, 2018......Page 67 I’M USED TO THIS NOW (DAY 248) - AUGUST 13TH, 2018......Page 68 PUT THE BARBELL ON THE FLOOR (DAY 248) - AUGUST 13TH, 2018......Page 70 FIRST PR ON DEADLIFT IN 3 YEARS (DAY 250) - AUGUST 15TH, 2018......Page 71 BUILDING A FAKE MONEY MACHINE (DAY 261) - AUGUST 26TH, 2018......Page 73 CONTACT SPORTS?! HELL YEAH! (DAY 265) - AUGUST 30TH, 2018......Page 74 IRREGULAR REGULARITY IS A THING (DAY 280) - SEPTEMBER 14TH, 2018......Page 76 YOU’RE STUCK, BE STRONG (DAY 291) - SEPTEMBER 25TH, 2018......Page 78 SECRET RECOVERY METHODS OF ACTUAL WORLD CHAMPIONS (DAY 319) OCTOBER 23RD, 2018......Page 81 THE BEST CARDIO WORKOUT EVER? (DAY 322) - OCTOBER 26TH 2018......Page 84 EVERY WORKOUT DOESN’T COUNT (DAY 330) - NOVEMBER 3RD, 2018......Page 85 LOOKING FORWARD TO ANTICIPATING WORKOUTS (DAY 330) - NOVEMBER 3RD, 2018......Page 88 THE END OF TRAINING HAS COME (DAY 365) - DECEMBER 8TH, 2018......Page 90 APPENDIX 1: 30 INTERESTING TRAINING LOGS......Page 94 DEADLY DROPSET DEADLIFTS (DAY 10) - MONDAY, DECEMBER 18TH, 2017......Page 95 THE DEADLIFT GRIP (DAY 12) - WEDNESDAY, DECEMBER 20TH, 2017......Page 98 STRETCH NO MATTER WHAT (DAY 14) - FRIDAY, DECEMBER 22ND, 2017......Page 100 HARDEST BENCH PRESS WORKOUT (DAY 15) – SATURDAY, DECEMBER 23RD, 2018......Page 101 NO WILL POWER BUT STILL (DAY 16) – SUNDAY, DECEMBER 24TH, 2018......Page 104 MY ORGANS ARE ON FIRE (DAY 17) – MONDAY, DECEMBER 25TH, 2018......Page 106 WTF WHY WORKOUT STILL? (DAY 30) - SUNDAY, JANUARY 7TH, 2018......Page 108 BREATHING = STRONG TRAINING? (DAY 51) – SUNDAY, JANUARY 28TH, 2018......Page 110 BENCH PRESS PR (DAY 57) - SATURDAY, FEBRUARY 3RD, 2018......Page 112 CALVES BECAUSE TIRED (DAY 64) - SATURDAY, FEBRUARY 10TH, 2018......Page 115 4 GUYS, 1 DEADLIFT BAR (DAY 68) - WEDNESDAY, FEBRUARY 14TH, 2018......Page 117 STRENGTH OBSTACLE COURSE (DAY 70) - FRIDAY, FEBRUARY 16TH, 2018......Page 118 CARBS FOR AN ARM PUMP! (DAY 71) - SATURDAY, FEBRUARY 17TH, 2018......Page 120 O/H PRESS PR (DAY 75) - WEDNESDAY, FEBRUARY 21ST, 2018......Page 121 CHIN UPS BEFORE MIDNIGHT (DAY 76) - THURSDAY, FEBRUARY 22ND, 2018......Page 123 NEW CIRCUIT WORKOUT (DAY 81) - TUESDAY, FEBRUARY 27TH, 2018......Page 125 GRIP TRAINING DAY (DAY 85) - SATURDAY, MARCH 3RD, 2018......Page 126 STUPID SUPERSETS (DAY 94) - MONDAY, MARCH 12TH, 2018......Page 129 FIRST TIME USING KNEE WRAPS (DAY 99) - SATURDAY, MARCH 17TH, 2018......Page 130 CHEST WITH DR. DEADLIFT (DAY 104) - THURSDAY, MARCH 22ND 2018......Page 133 GREAT SPLITS WORKOUT (DAY 111) - THURSDAY, MARCH 29TH, 2018......Page 135 SPINE DAY (DAY 138) - WEDNESDAY, APRIL 25TH, 2018......Page 137 RUNNING AROUND STUFF (DAY 139) - THURSDAY, APRIL 26TH, 2018......Page 138 DYNAMIC STRETCHING FOR EVERYONE (DAY 144) - TUESDAY, MAY 1ST, 2018......Page 139 BODY WEIGHT OR FREE WEIGHT?! (DAY 145) - WEDNESDAY, MAY 2ND, 2018......Page 140 SUPER STILL WORKOUT (DAY 150) - MONDAY, MAY 7TH, 2018......Page 142 GRIP VS BACK WORKOUT (DAY 151) - TUESDAY, MAY 8TH, 2018......Page 144 JUMP SQUATS (DAY 157) - MONDAY, MAY 14TH, 2018......Page 146 THE LAST WORKOUT LOG (DAY 183) - SATURDAY, JUNE 9TH, 2018......Page 147 Why did you do Train365?......Page 148 Did Train365 make you stronger?......Page 149 Did you really quit backsquats because of knee pain?......Page 150 What’s the worst thing for recovery that is meant for recovery?......Page 151 Diet habits in relation to Train365?......Page 152 If you train between 11 pm and 1 am, does that count as two training days?......Page 153 How many days a week are you gonna train after Train365?......Page 154 What do you do for work?......Page 155 How do you reward yourself after training everyday for a year?......Page 156 PEOPLE I’D LIKE TO THANK......Page 157 CONNECT WITH ME......Page 159