Conjugate Training
Definition Diet Phase
Week 2 Day 2
Max Effort Upper
Warmup
E-Z Bar Tricep Press - 50 lbs - 4 x 25
Rear Deltoid Flye - 15 lbs - 4 x 25
Decline Around the World - 45 lbs - 4 x 25
Larsen Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 205 lbs x 4, 190 lbs x 5, 180 lbs x 5, 170 lbs x 5
Back Against Wall Wide Grip E-Z Bar Curl - 80 lbs - 5 x AMRAP
Iso Incline Dumbbell Press - 50 lbs - 5 x AMRAP
Seated Dumbbell Front and Side Lateral Raise - 15 lbs - 5 x AMRAP
Two Dumbbell Shrug - 50 lbs - 5 x AMRAP
Two Dumbbell Pinch Grip Hold - 10 lbs - 5 x Hold
I had a great first day at the mechanical subcontractor. I drove all the way down to Northern VA from MD on scary icy roads.
The company has a great culture! No one seems to be an asshole and they are down to earth. I will be at the jobsite tomorrow which is a brand new university student center.
The lunch they served at work was a turkey sub. I ate only the cheese and turkey.
Not sure I deserve to be in this list with @T3hPwnisher and @SvenG , but I do love a bit of mental conditioning and glad you thought of me
Nonsense, dude you look awesome in that 2024 transformation thread!!
If anyone at work asks me why Iām eating so much protein, Iāll tell them I want to look as great as Simo.
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
For once I actually followed the book, no more max incline and seeing what I can do til I hit a mile.
I am going to run 3 days a week and progress my running as written in the goddamn book.
These running sessions are far more important than my lifting so it is one of those āget it done no matter whatā situations.
My conjugate training (lifting) itself adopts principles from the PHA training section of the book. Basically, I donāt sit down in between sets, superset, and make sure to pace around in between sets if I cannot superset.
It has kind of always been like this ever since doing all that volume a couple months backā¦except now Iām taking note of that for max effort now too.
The Operations Manager for this particular division is really cool. She oversees all the Senior Project Managers to make sure their projects are going well.
I had to drive to Northern Virginia this morning for an Operations Meeting. I met even more PMs this morning. Anyway, she is really nice and down to earth. In fact, everyone here is like that. Itās awesome and I feel super comfortable here.
My direct supervisor, who is a Senior PM is awesome. Given mentors rarely exists nowadays, itās great to observe someone who can get sh*t done. Heās great at building relationships and delegating.
Sounds like you have a wonderful group of people to learn from. That company knows how to maintain a good culture. Hold onto that, itās so rare.
I donāt want to get too into gender here, but I love that the ops manager is a woman. Mine is as well and she is amazing. Smart, down to earth, tough as nails, but has the empathy and care of a woman. Plus, the time management skills of a mom, I have no idea how she does it.
Being a PM is a tough, weird job. If you can find great people to learn from that remember where they came from, they are keepers. There are many large egos in construction, of you can stay away from working directly with them, it makes a stressful job manageable.
Iām rambling here, it sounds like you know what you are looking for. Itās fantastic you are getting into this so young and didnāt have to bubble through 30+ other jobs to find a suitable path. Keep it up.
Thatās actually why I wanted to share with you.
In my opinion, great leaders adopt traits such as empathy.
In my personal experience, I have always seen the largest egos at the larger General Contractors (companies such as Whiting-Turner, Hensel Phelps, Gilbane, Turner, Balfour Beatty, Clark).
It really does stink if youāre surrounded by a project team that is rather insufferable to be around.
I think out of all of them Turner is the worst. They are a cult. The base salary for entry level sucks too: 70k.
Turner definitely has a reputation. They do not seem to be in my area, and I am happy about that. I just spent the week in class with about forty PMs from union, mechanical contractors all over the country. Anyone that has worked with Turner has nothing good to say about them.
Ha. I know Utah doesnāt pay well, but thatās what I started at too. Here I was thinking it was pretty good!
Ever hear of a company called Southland Industries?
You mentioned union so I had to ask. I think theyāre a union mechanical contractor.
They are union. Had a few people in my class that work for Southland. 2 billion a year company. They are a whale. Seem pretty decent to work for, second hand.
Conjugate Training
Definition Diet Phase
Week 2 Day 3
Repetition Effort Lower
Warmup
Hip Abductor Machine - 110 lbs - 4 x 25
Dumbbell Goblet Squats - 30 lbs - 4 x 25
Dumbbell Calf Raises - 10 lbs - 4 x 25
Back Extension Machine - 150 lbs - 4 x 25
Weighted Heel High Compound Sit Up - 5 lbs - 5 x AMRAP
Weighted Leg Raise - 5 lbs - 5 x AMRAP
Lying Leg Curl - 100 lbs - 5 x AMRAP
Pull-ups - Bodyweight - 5 x AMRAP
Dumbbell Front Squat - 40 lbs - 5 x AMRAP
Barbell Hold - 185 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Week 2 Day 4
Repetition Effort Upper
E-Z Bar Tricep Press - 40 bs - 4 x 25
Rear Deltoid Flye - 15 lbs - 4 x 25
Decline Around the World - 35 lbs - 4 x 25
Two Dumbbell Over Bench Palms Out Wrist Curl - 35 lbs - 5 x AMRAP
Barbell Over Bench Palms In Wrist Curl - 30 lbs - 5 x AMRAP
Dumbbell Curls - 40 lbs - 5 x AMRAP
Close Grip Incline Bench -135 lbs - 5 x AMRAP
Dumbbell Shrugs - 75 lbs - 5 x AMRAP but
Two Dumbbell Pinch Holds - 10 lbs- 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Those steaks looks amazing dude!
Thank you Chef Boilerman, they were delicious!
@freshyfresh @creative_name Gentlemen! Iām assuming youāve started the semester already, how are things going so far?
So far so good! Week 3 starts today for me. This is the last semester of classes that will be on my transcript when I apply out to law schools, so Iām trying to finish strong. How about you? All the career stuff youāve been talking about lately sounds like itās going really well for you.
Just started on Thursday so itās too early to tell! Congrats on all the job stuff lately!