You’re too kind LoRez I will take a look at this.
3 Likes
Really means a lot you are bringing me on board dude
Air fryer and slow cooker/instant pot are king here man. Batch cook meat. You could even get a cheap vacuum sealer to freeze cooked meat and thaw out for later.
5 Likes
If you’ve got a little extra money floating around Sous Vide is great for this. I can cook 5 lbs of chicken at a time and it reheats very well. also great for steaks, burgers, ect.
I have this one from Anova. you don’t need a big plastic container. You can just use a large stock pot or pasta pot. You can get bigger or smaller ones depending on your budget
https://www.amazon.com/Anova-Culinary-AN500-US00-Precision-Included/dp/B07WQ4M5TS/
La;
1 Like
Conjugate Training
Gaining Phase
Week 1 Day 1
Max Effort Lower
Warmup
Seated Hip Abductor Machine - 110 lbs - 4 x 25
Dumbbell Calf Raises - 5 lbs - 4 x 25
Seated Row Machine - 70 lbs - 4 x 25
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, 425 lbs x 3, 435 lbs x 3
Close Stance Flat Feet Straight Leg Good Morning- 185 lbs - 5 x AMRAP
Wide Stance Squat Press Machine - 360 lbs - 5 x AMRAP
Dumbbell Side Bend - 80 lbs - 5 x AMRAP
Weighted Seated Bench Leg Pull In - 10 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
8 Likes
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2 miles
I ran with lower intensity this time (talking pace), it felt great.
Oh and I decided to not run 2.5 miles because of section 4a in the “I don’t feel like it” constitution
7 Likes
Conjugate Training
Fool’s Errand
Week 2 Day 1
Max Effort Lower
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, 425 lbs x 2, 425 x 1
I did worse than last week, and I even took the initiative to get more sleep last night.
I kind of saw this coming, since my my abductor wenning warmups felt difficult.
I need to eat more!
In terms of time, adding another 1 lb of meat seems stupid as fuck. I don’t have time for that, not unless I want to be unproductive at work.
I’m going to drink a protein shake in addition to my meals. 16 oz of whole milk and 4 scoops, just like I used to do.
I’m sitting in the Walmart parking lot as I type this. I am about to go buy milk.
I’d rather be a fat fuck than twiddle my thumbs on “lean gaining” or timidly increasing food.
Not saying I’m gonna crash diet, but this shitty lifting session is just not going to fly with me lol.
10 Likes
Putting the gains in @tlgains
3 Likes
So in your few recent post titles some are ‘gaining’ some are ‘diet’.
Typo or what’s the plan currently?
If you’re cutting, recovery and strength could well take a hit short term.
1 Like
Gaining,
I like to use copy and paste a lot, so there can be typos
Ironically I could still log the titles as cutting since I don’t seem to be gaining anything 
2 Likes
Don’t let one session determine your path for the future. Some times, bad days just happen. Deadlifts, in particular, are finnicky. One minor injury can wreck the whole session.
And heck, you’re doing conjugate: doing the same lift twice in a row is most likely not going to go well, ESPECIALLY if it’s a deadlift. The westside dudes VERY rarely pulled from the floor for max effort work. It’s going to beat the f**k out of you.
I’d try rotating the movement FIRST and give yourself some time to get stronger. Don’t fall for the permabulk trap.
5 Likes
Conjugate Training
Gaining Phase
Week 2 Day 2
Max Effort Upper
Warmup
Two Dumbbell Bent Over Row - 25 lbs - 4 x 25
Rear Deltoid Flye - 10 lbs - 4 x 25
Seated Chest Press - 50 lbs - 4 x 25
Bench Press - 95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 225 lbs x 3, 235 lbs x 3, 245 lbs x 3
Barbell Shrug - 275 lbs - 5 x AMRAP
Standing Dumbbell Curls - 50 lbs - 5 x AMRAP
Barbell Behind Back Wrist Curl - 155 lbs - 5 x AMRAP
Behind The Neck Press - 115 lbs - 5 x AMRAP
Plate Pinch Hold - 25 lbs - 5 x Hold
This was better than last week, nice!
9 Likes
I’ve been bringing 6 boiled eggs, 6 large meatballs, and 2 pork chops to the jobsite trailer.
It has now become a running joke, and it’s hilarious.
The sheet metal foreman nicknamed me pork chop 
Just recently, someone shit all over the toilet seat in one of the Port o Johns outside of our office trailer (all of our field guys use them too).
Our superintendent jokingly said “I better check and make sure there’s no pieces of pork chops or meatballs in it”
Our project manager (different from the Senior pm), is muslim and I sit next to him. He’s fasting for Ramadan, and all the guys are such relentless comedians because I bring pork chops.
7 Likes
I smiled so hard upon reading this.
3 Likes
You know you’re doing something right if your coworkers are making jokes.
La’
1 Like
That is a great nickname! Seems like you are getting on well with everyone and setting a fine bar for lunches! Loved this story. Minus the port a john part, I don’t understand people. We have found a lot of human feces in the actual building, on the floor. Why? Just why.
2 Likes
Karwoski Training Split
Gaining Phase
Week 1 Day 1
Warmup
Calf Raises - 4 x 25
Seated Row Machine - 4 x 25
Hip Abductor Machine - 4 x 25
High Bar Breathing Squat - 135 lbs x 8, 185 lbs x 8, 225 lbs x 8, 275 lbs x 8, 295 lbs x 8, 315 lbs x 8, 335 lbs x 4, 305 lbs x 6,
Leg Extension - 190 lbs - 3 x 5
Leg Curl - 140 lbs - 3 x 5
I’ve been reading Purposeful Primitive and just decided to go with whatever suited my current lifestyle. I’m confident I can commit to this for 12 weeks. It’s simple and I can spend less time in the gym.
Really cool book so far, I’ll definitely be experimenting with some of the principles stated in the book since Keys to Progress is saying similar stuff.
13 Likes
Karwoski Training Split
Gaining Phase
Week 1 Day 2
Close Grip Touch and Go Bench Press -
95 lbs x 8, 115 lbs x 8, 135 lbs x 8, 155 lbs x 8, 175 lbs x 8, 185 lbs x 8, 175 lbs x 6, 155 lbs x 8
Dumbbell Curls - 45 lbs - 3 x 5
Standing E-Z Curl Tricep Press - 90 lbs - 3 x 5
9 Likes
Karwoski Training Split
Gaining Phase
Week 1 Day 3
Deadlift - 135 lbs x 8, 225 lbs x 8, 315 lbs x 8, 335 lbs x 8, 355 lbs x 8, 375 lbs x 6, 345 lbs x 8, 325 lbs x 8
Grip Shrugs - 225 lbs - 3 x 5
T-Bar Row - 100 lbs - 3 x 5
Lat Pulldowns - 160 lbs - 3 x 5
Dumbbell Shrugs - 95 lbs - 3 x 5
6 Likes
@unicornsandrainbows Big essay coming right at ya
So just for some context, our building is 4 stories and it has nearly 30 roofs all at various elevations. It is a heavy timber and precast concrete building. The plan is for the building to reach a LEED gold rating, so it will be quite “green”/“sustainable”.
The building has a hydronic radiant cooling, hydronic radiant heating and there’s also a rainwater treatment skid. Apparently, part of the rainwater from the treatment skid gets transformed into the water for our toilets. (Those are some systems that make the building “green”.
Today, on the roof I got to see our sheet metal guys rig up a section of a duct riser to a tower crane, and then connect that to the riser in an extremely narrow precast concrete shaft. Additionally, In the shaft there are two other duct risers and then some mechanical piping risers (cwhs and hhws probably).
The precast concrete shaft is right between very expensive dowel laminated timber columns and a roof.
The senior project manager, our superintendent, and the sheet metal workers worked soooo hard to get that riser in. They were all shouting at each other through the shaft on separate floors because the duct piece kept getting stuck, so it took a lot of coordination.
On the other note I was picking the brain of the lead superintendent for the general contractor of this project.
He has a sh*t ton of experience. He used to be a lead project manager and carpenter before. He was breaking down scheduling for me and I even got him to walk me through typical sequencing of a building starting from the excavation. I was picking up what he was putting down (Unfortunately he got distracted and had to do something else)
I’m always learning more from our sprinkler fitters. Also, our safety guy used to work as a union Journeyman electrician, so I’m learning about electricity from him.
I also learned really great advice from our project manager (different from senior) on how to get promoted. It was really no different from what I am currently doing. He had no degree and worked his way up from a clerical role at his old company.
4 Likes