Our MEP Superintendent has made some interesting comments about the Operations Manager.
The Operations Manager has steel toe boots that kind of look like cowboy boots, and they have a “womanly” design to him.
He made a comment about how he sometimes needs to get her boots for her from his place because she forgets them.
He made the whole jobsite trailer laugh.
That sounds a bit more on point.
Conjugate Training
Definition Diet Phase
Week 4 Day 2
Max Effort Upper
Warmup
Seated Row Machine - 70 lbs - 4 x 25
Rear Deltoid Machine - 2nd Hole - 4 x 25
Hex Dumbbell Press - 25 lbs - 4 x 25
Close Grip Barbell Curl - 70 lbs - 5 x AMRAP
Kneeling Barbell Tricep Curl - 70 lbs - 5 x AMRAP
Barbell Over Bench Palms Up Wrist Curl - 70 lbs - 5 x AMRAP
Strict Press - 115 lbs - 5 x AMRAP
Standing Shrug Machine - 230 lbs - 5 x AMRAl
Plate Pinch Hold - 25 lb Plates - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
I must say, a little ass portion of meat being served with a bunch of useless rice and other nonsense is becoming quite a pet peeve of mine.
It’s not the food that’s the issue (cause I love carbs), but rather restaurants or such being a cheapskate.
Conjugate Training
Definition Diet Phase
Week 4 Day 3
Repetition Effort Lower
Warmup
Lying Outer Thigh and Hip Exercise - Bodyweight - 4 x 25
Dumbbell RDL- 30 lbs - 4 x 25
Calf Machine - 1st hole - 4 x 25
Weighted Plank - 45 lbs - 5 x Plank
Sumo Deadlifts - 295 lbs - 5 x AMRAP
Barbell 45 Degree Back Extension - 60 lbs - 5 x AMRAP
Snatch Grip Shrugs - 225 lbs - 5 x AMRAP
Seated Cable Row Machine - 80 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Conjugate Training
Definition Diet Phase
Week 4 Day 4
Repetition Effort Upper
Warmup
Seated Row Machine - 70 lbs - 4 x 25
Rear Deltoid Machine - 2nd Hole - 4 x 25
Hex Dumbbell Press - 25 lbs - 4 x 25
Seated EZ Bar Curl - 80 lbs - 5 x AMRAP
Decline One Dumbbell Pullovers - 35 lbs - 5 x AMRAP
Iso Palms In Wrist Curl Over Bench - 15 lbs - 5 x AMRAP
Lying Side Lateral Raises - 10 lbs - 5 x AMRAP
Barbell Upright Row - 115 lbs - 5 x AMRAP
Plate Pinch Hold - 25 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Conjugate Training
Definition Diet Phase
Week 5 Day 1
Max Effort Lower
Warmup
Lying Outer Thigh and Hip Exercise - Bodyweight - 4 x 25
Dumbbell RDL- 25 lbs - 4 x 25
Calf Machine - 2nd hole - 4 x 25
Deadlift - 135 lbs x 3, 225 lbs x 3, 275 lbs x 3, 295 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 385 lbs x 3, 415 lbs x 2, 435 lbs x 1, 455 lbs x 1
One Dumbbell Bend to Opposite Foot - 85 lbs - 5 x AMRAP
Flat Foot Goblet Squats - 85 lbs - 5 x AMRAP
Dumbbell Side Bend - 85 lbs - 5 x AMRAP
Lat Pulldown - Might be skipped due to too many fleshsacks in the gym and I want to go home
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Conjugate Training
Definition Diet Phase
Week 5 Day 2
Max Effort Upper
Warmup
Seated Row Machine - 70 lbs - 4 x 25
Rear Deltoid Machine - 2nd Hole - 4 x 25
Hex Dumbbell Press - 25 lbs - 4 x 25
Dumbbell Press
50 lbs x AMRAP, 55 lbs x AMRAP, 60 lbs x AMRAP 65 lbs x AMRAP, 80 lbs x AMRAP, 85 lbs x AMRAP, 90 lbs x AMRAP, 95 lbs x AMRAP, 80 lbs x AMRAP, 80 lbs x AMRAP
Close Grip Barbell Curl - 80 lbs - 5 x AMRAP
Kneeling Barbell Tricep Curl - 80 lbs - 5 x AMRAP
Barbell Over Bench Palms Up Wrist Curl - 80 lbs - 5 x AMRAP
Strict Press - 125 bs - 5 x AMRAP
Standing Shrug Machine - 250 lbs - 5 x AMRAl
Plate Pinch Hold - 25 lb Plates - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Just sharing thoughts I guess:
Got complimented by boss man today (Senior Project Manager) for being proactive/taking initiative/problem solving.
He said he was very glad I think in such a way and how thinking that way can’t be taught.
I get to help him with estimating tomorrow. I’m excited as I’ve never done any kind of estimating with Mechanical work. I’m not really looking forward to the almost 2 hour drive to Northern Virginia office, but whatever.
Work was funny as hell today. The plumbing foreman gave me a free faucet. He didn’t need it and said maybe I could sell it something.
I spent the whole day moving stuff out of our extremely small field trailer to the larger one we just got today. It was me, our superintendent, our laborer, our three foreman, and some trade workers.
The conversations of these men are so out of pocket. At several points throughout the day I was laughing so hard I started cramping in my abs
In a nutshell: Gay jokes, the women our superintendent sleeps with (with pictures), Arnold Schwarzenegger, the women who walk around the college campus, fentanyl, and football.
Only thing I didn’t like today was some dumbass worker calling a 2nd year sheet metal apprentice “weird”. He is a very very nice dude, in like an innocent way (I’m pretty sure he is special). I should’ve said something, that worker was fcking annoying and the plumber foreman even agreed with me.
Conjugate Training
Definition Diet Phase
Week 5 Day 3
Repetition Effort Lower
Warmup
Lying Outer Thigh and Hip Exercise - Bodyweight - 4 x 25
Dumbbell RDL- 25 lbs - 4 x 25
Calf Machine - 1st hole - 4 x 25
Weighted Plank - 55 lbs - 5 x Plank
Sumo Deadlifts - 315 lbs - 5 x AMRAP
Barbell 45 Degree Back Extension - 70 lbs - 5 x AMRAP
Snatch Grip Shrugs - 255 lbs - 5 x AMRAP
Seated Cable Row Machine - 100 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Ate 3 donuts yesterday
Ate a generous amount of Mac and cheese today and yesterday
I don’t care. I’ll get back to the boring ass, yet highly effective diet tomorrow lol.
I made meatballs for the first time ever! They don’t look the prettiest, but that’s just fat on em (which I need!).
I deviated from the definition diet this weekend. I was getting irritable with my work life balance.
2 years of work experience in the field I’m studying and I’m wasting my free time completing useless fucking assignments for classes I don’t care about!!!
I hate college…waste of time…three more months…
On a positive note, thank you other T-Nationers for giving me ideas for food I can cook in bulk with minimal brain power.
I am so glad you found meatballs and also sad you haven’t been enjoying them until now. They are amazing!
Preach. I tried one semester and couldn’t make it through that. I don’t understand the extra fluff classes you have to take, unrelated to your degree. I guess it’s for diversity in knowledge?
