your training has been good, even with the sickness creeping in
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Thank you bigpappa, this sickness will go away swiftly.
Congrats!
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Whoa! TrainForPain has commented on my log!
I am thankful!
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Ha! Sorry - Iām not as good about staying on top of this section as Iād like to be.
3 Likes
Conjugate Training
Fat Loss Phase
Day 1 Conditioning
50 lb Kettlebell - 300 Swings
Day 2 Conditioning
Bodyweight Conditioning (Conditioning 101 Article) - 20 Minutes
Day 3 Conditioning
The extra lap I did with the GPP sled workout
7 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:10
120 seconds -
Rest 110
90 seconds
Rest 1:10
60 seconds
Rest 1:10
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:10
180 seconds
Rest 1:10
180 seconds
Rest 1:10
GPP Lunges
120 seconds Lunges
Rest 1:10
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
GPP Sled Workout
1 Lap - 90 lbs - Long Strides
9 Likes
Updates
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I was not selected for the assistant superintendent position at the general contractor, someone with more experience beat me. This bummed me out the entire week. I could have had a 65k - 75k salary as a college student and destroy a significant amount of student loan debt before graduating (damn near all of it).
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In the meantime Iāll keep looking, but this is quite difficult because once again, no degree yet and 1 year of experience doesnāt give me too much leverage in the job market. These past couple of days were spent prowling insert prowler sound effect from spider verse on Indeed for job openings.
Donāt even get me started on these personality and skill assessments. It makes me wanna get on all fours, shriek, and then lunge at a recruiter severing all jugular veins with a bite to their neck.
At least I have the job with the steel subcontractor though. There is potential to make a lot of money since the job is hourly and there is overtime. I informed āKyleā on my job searching endeavors as well as my interest in the estimating/project management role he offered me. Heās a really funny guy as well as a great teacher, he even told me to keep applying and to not give up. Theyāre currently figuring out expenses of new hires and interns. Fingers crossed there is an opportunity to make more money than last time.
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That would certainly give them an opportunity to assess your personality.
I swear sometimes part of the game is interviewing for a role so people know who you are, then you get a real opportunity at the next posting. Hang in there.
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Iāll hang in there.
I just want one more big win before I graduate Spring 2024, thatās all.
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Any kind of superintendent work is typically going to require a lot of experience, even the assistant. Youāre the jack of all trades and expected to be able to answer any subcontractor trades question.
Most of my supers I hire are at youngest 50 although I did hire a guy in his lates 20s once but he was in construction since a teenager. I recommend starting in a trade field, work your way up to foreman, and then super. All my supers make 6 figures plus.
If youāre truly interested in construction you can make a lot of money and even most trade level guys make as much or more than recent college grads. Best of luck to you.
2 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:10
120 seconds -
Rest 110
90 seconds
Rest 1:10
60 seconds
Rest 1:10
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:10
180 seconds
Rest 1:10
180 seconds
Rest 1:10
GPP Lunges
120 seconds Lunges
Rest 1:10
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
GPP Sled Workout
1 Lap - 45 lbs - Side Steps
9 Likes
Hello blshaw! Welcome to my log big guy. Iād love to hear more about your company and the kind of work you do.
Whatās your experience with trades? If you donāt mind, Iād love to hear your opinion on pros and cons of non-union and union trades.
Youāre 100 percent right on the trade experience, I hear it from the successful guys all the time. The idea of an apprenticeship has bounced around my head a little bit. So far I browsed the websites of UA local, IBEW, and ABC chapters near my hometown. (I have an interest in MEP trades)
In the meantime, Iāll have to do a lot more research on them though. Some union chapters have Reddit forums, so Iāve been reading them. Like any other career, itās not a guarantee and I would have to prove myself in order to get in, which may even require non union trade experience.
An apprenticeship certainly is an option, as my home state NJ, is kind of a desert for vertical construction management jobs. I donāt know enough about ABC apprenticeships to consider them an option. Non-union trades always seemed kind of suspect to me in terms of wages, benefits, and education/training from what Iāve read online so far. I need to compare union and non union.
Regardless, thereās just no way in hell Iām renting out an apartment out of state, working 999 hours a week, and being paid 65k salary as a project engineer or field engineer. All of my connections and employment were made in the DMV area, so now Iām researching opportunities in NJ. I really just have to weigh the pros and cons of everything.
Iāve been a construction manager for 20 years. I went to college for mechanical engineering, robotics. That changed course when one of my roommateās father took a liking to me and convinced me to pursue a career in construction. I got a job at the second largest construction company in the state as a Project Engineer. I worked in the construction trailer as a low level manager. I soaked up all the knowledge I could. After two years I tested for my own license and passed. I had intended on starting my own company when I was approached by a friend of a friend about partnering up. He had clients and money but needed a license and a PM. Walla, we opened 17 years ago.
Our first couple years we did 400-800k in gross volume. There were only three of us. We focused on small commercial like restaurants, convenience stores, small retail etc. The past several years weāve done 25M a year by comparison. We only employ PMs and Superintendents with a few office support staff such as accounting, bid manager etc. So we are still firmly a small to medium size company by all standards but we grew a lot.
My company is a construction management company so we donāt hard bid any jobs. Everything we do is design build turn key construction on a cost plus fee.
After this much time in the business I pretty much know all aspects of all trades in my scope of projects. I learned the most about them while I was in the field for two years at my first job, but you still learn a lot being behind the desk too. Its exposure to the trades over and over that allows you to learn the terms and the problems you run into that ātrainā you to look out for again.
I have limited exposure to union work. At one time I had my license in 27 different states. I had a very high profile client that would fly me to each state he wanted to build, I would license myself, and then we would develop his concept in the area. My state is Florida and we have no Unions. However I have done work in union states and hired union contractors. Union contractors IMO seemed to be of higher caliber than the average. They were very expensive compared to the pricing I am used to in Florida. However non-union in the same area still charge what you call āprevailing wageā so union versus non union in the same area is similarly priced.
Admittedly this was a TOUGH job. When I was a project enigineer, at one point, I worked 7am to 7pm for seven days a week. That lasted a month and I slept at the job sometimes I was soo tired. At the end of it the amount I learned allowed my to do what I do now. College didnāt help one bit.
3 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 1
Max Effort Lower
Warmup
Jackknife Sit Up - Bodyweight - 4 x 25
Lying Leg Curl - 110 lbs - 4 x 25
Reverse Grip Bent Over Row - 95 lbs - 4 x 25
Standing Calf Raise Machine - Idk - 4 x 25
Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP
45 Degree Back Extension - 190 lbs - 5 x AMRAP
Trapbar Shrug - 245 lbs - 5 x AMRAP
Decline Weighted Bent Knee Sit Up - 2.5 lbs - 5 x AMRAP
Weighted Seated Leg Pull In - 15 lbs - 5 x AMRAP
Close Stance KB Front Squat - 50 lb each - 5 x AMRAP
Feet Against Wall Sit-Up - Bodyweight - 5 x AMRAP
Close Grip Chin-Ups - Bodyweight - 5 x AMRAP
Conventional Deadlift -
135 lbs x 3, 225 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 395 lbs x 3, 415 lbs x 3, 435 lbs x 3, 455 lbs x 2
Barbell Hold - 165 lbs - 5 x Hold
Iām glad Iām getting closer to the 180s, Iām 193.6 lbs. I expect to finish the cut in the 180s, thereās more room to squeeze. I donāt think Iāll eat lower than 2000 calories though. Iāve done it once and it just led to diet fatigue.
Right now Iām still eating the same as I did when I was sick which is 2400. Iām gonna let my body adjust to training again for 2-3 weeks, and then Iāll lower them.
10 Likes
I know this wasnāt written for me but wanted to acknowledge the time and effort that went into this response. It is so good to see people share their experience with the aim of helping someone build their own path. @blshaw You are a gentleman sir, respect and salute.
5 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 2
Max Effort Upper
Warmup
Dumbbell Press - 50 lbs - 4 x 25
Dumbbell Rows - 50 lbs - 4 x 25
Decline Dumbbell Fly - 20 lbs - 4 x 25
Seated Two Dumbbell Triceps Curl - 25 lbs - 5 x AMRAP
Seated Bent Over Alternated Rear Deltoid Raise - 25 lbs - 5 x AMRAP
Squatting Two Dumbbell Palms Down Wrist Curl - 15 lbs - 5 x AMRAP
Seated Two Dumbbell Palms Up Wrist Curl - 40 lbs - 5 x AMRAP
Barbell Upright Row - 115 lbs - 5 x AMRAP
Standing Wide Grip Barbell Curl - 90 lbs - 5 x AMRAP
Dumbbell Pullover - 50 lbs - 5 x AMRAP
Standing Front and Side Lateral Raise - 20 lbs - 5 x AMRAP
Standing Straight Bar Pulley Triceps Press Down on Lat Machine - 80 lbs - 5 x AMRAP
Bench Press
95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 185 lbs x 5, 195 lbs x 5,
205 lbs x 5, 210 lbs x 4, 200 lbs x 4
Keys to Progress Running/Walking Cycles
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Conjugate Training
Fat Loss Phase
Week 10 Day 3
Repetition Effort Lower
Warmup
Jackknife Sit Up - Bodyweight - 4 x 25
Lying Leg Curl - 110 lbs - 4 x 25
Reverse Grip Bent Over Row - 95 lbs - 4 x 25
Standing Calf Raise Machine - Idk - 4 x 25
Hip Abductor Machine - Idk - 5 x AMRAP
Seated Good Morning - 155 lbs - 5 x AMRAP
Shrug Snatch Grip Deadlift - 185 lbs - 5 x AMRAP
Side Plank - Bodyweight - 5 x Plank
Feet Elevated Sit Up- Bodyweight - 5 x AMRAP
Twisting Leg Pull In - Bodyweight - 5 x AMRAP
Single Leg Dumbbell RDL - 60 lbs - 5 x AMRAP
Pull-Ups - Bodyweight - 5 x AMRAP
300 KB Swings - 50 lbs
8 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 4
Repetition Effort Upper
Warmup
Dumbbell Press - 50 lbs - 4 x 25
Dumbbell Rows - 50 lbs - 4 x 25
Decline Dumbbell Fly - 20 lbs - 4 x 25
Standing E-Z Curl Tricep - 70 lbs - 5 x AMRAP
Squatting Barbell Palms Down Wrist Curl - 30 lbs - 5 x AMRAP
Barbell Palms Up Wrist Curl On Bench - 50 lbs - 5 x AMRAP
Standing Dumbbell Shrug - 85 lbs - 5 x AMRAP
Kneeling Easy Curl Bar Curl - 60 lbs - 5 x AMRAP
Two Dumbbell Pullover On Bench - 30 lbs - 5 x AMRAP
OHP Dumbbell - 30 lbs - 5 x AMRAP
Dumbbell Rear Delt Flyes - 30 lbs - 5 x AMRAP
9 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:10
120 seconds -
Rest 110
90 seconds
Rest 1:10
60 seconds
Rest 1:10
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:10
180 seconds
Rest 1:10
180 seconds
Rest 1:10
GPP Lunges
120 seconds Lunges
Rest 1:10
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
GPP Sled Workout
2 Laps - 90 lbs - Long Strides
10 Likes