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Workout Plan (10)
UPPER BODY
5 Min warmup
-
3x8 pull-ups (assisted)
3x8 dips (assisted)
-
3x 12
Curls
Shoulder press
Bench dips
-
3 x 12
One arm assisted row
Chest press
Overhead extension
-
3 x 12 chest raise
3 x 15 row
3 x 10 pec dec
3 x 8 upright row
-
3 x 8 trx row
-
Stretch
FULL BODY
10 Min warmup (elliptical)
-
3 x 12
Curls 10lbs
Tabletop leg lift
Roll up to V
Squat jumps
-
3 x 12
Pushups
Donkey kicks (12 each leg)
Tabletop crunch
Skiers on steps (3 x 24)
-
3 x 12
Superwoman’s
Straight leg crunch
Glute bridge
Step ups (3 x 24)
-
2 Min plank
-
Stretch
LEGS/BUTT
5 Min warmup
-
4 x 12 Leg press machine
4 x 12 leg curl machine
4 x 12 abductor outer thigh
4 x 12 adductor inner thigh
-
4 x 10 single led deadlift (with dumbbell or kettlebell)
4 x 10 squat to lung
4 x 12 (each leg) donkey kick**
4 x 12 glute bridge
-
20 push-ups
-
2-3 minute plank
-
Stretch
** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back
FULL BODY
-
10 Min warmup (stair master)
-
3 x 16 Lateral squat walk to wall (with medicine ball)
3 x 1 min wall sit
3 x 16 lateral squat walk away from wall
3 x 16 shoulder press
3 x 16 row
3 x 16 (each leg) lateral leg lifts**
3 x 16 knee crunches (yoga ball)
3 x 16 curls
-
3 x 12 (each leg) lunges
3 x 12 rear felt fly
3 x knee crunch
3 x upright row
-
Stretch
*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.
** basically a fire hydrant leg lift but with your leg extended
For all workouts, use the heaviest weights you can maintain good form with. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.
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How To Get A Job Fast As Hell
@owenabbott
Apply to a job, wait (1) day, then call. Give them your first and last name. Tell them you submitted an application and that you’re very motivated to find [Enter field name] work. Let the conversation lead you wherever it takes. Be very polite. Say” thank you for your time, I’ll be looking forward to hearing back from you.” Rinse, repeat. This is to force them to be looking out for your application.
When you get to the interview, shake their hand firmly, tell them your first and last name.
Describe your experiences as “ two years transcription and data entry” if you have a desk job interview and “ [however many years] costumer service, retail and stock” for your retail jobs.
Don’t use job “ buzz words” I stg they hear them all day. Say things like, “ I’m detail oriented and am very good at taking instruction.” “ I would like to work for a company with integrity and I feel that [ company name] would be a good fit”
When they ask you if you have “reliable transportation” say YES. don’t tell them what kind of transportation, just say yes. (if you don’t do this, you wont get the job , I’m telling you right now).
Research the company. Know what they do, why they do it, how OLD the company is. WHERE it was founded, and what kind of position you’re intending to apply for.
When they ask you “ give us a situation where you had to blah blah blah” Make one the fuck up. Make yourself sound good as hell, and like you put your company’s needs slightly above the customer’s needs, but make the customer happy.
If they ask you about being outgoing, Say you “like to focus on your work so you can concentrate on doing things right” (which buys you out of having to act friendly all the time)
Questions for after the interview:
1. Does this position offer upward mobility?
2. Do you enjoy working for the company? (if you’re not interviewing for a temp agency who will send you anywhere)
Then, shake their hand, Ask them to repeat their name (REMEMBER THIS) say thank you for your time, wish them a nice day and leave. write their name down outside if you have to, just remember the fuck out of it.
AFTER your interview, send a card directed to the name of the person who interviewed you (I’ll give you them) that says “Thank you for the interview, I appreciate the opportunity. have a great day” This shows that you have an understanding of professionalism, and will have them thinking of you kindly (or at least remembering you) when they’re shuffling through the choices.
DO NOT tell them you just moved to the city over the phone. In person, tell them you just moved to the city. Make it sound like the only reason you need a job is because you moved. Not because you’re desperate.
__________
The titles of each section are key words you can use to search for jobs on Snagajob.com and Simplyhired.
Data Entry:
http://citystaffing.com/job/data-entry-specialistsmailroom-clerk/?utm_source=Indeed&utm_medium=organic&utm_campaign=Indeed
https://www.roberthalf.com/officeteam/job-search/chicago-il/data-entry-clerks-needed/43517752?codes=IND
http://www.simplyhired.com/job/data-entry-specialists-job/chicago-transit-authority/jepfivkhjk?cid=udsowkxtausyzitcfeecaeuzoxkltmbl
https://jobs-theprivatebank.icims.com/jobs/3435/temporary—data-entry/job?mode=job&iis=SimplyHired&iisn=SimplyHired&utm_source=simplyhired&utm_medium=jobclick&mobile=false&width=792&height=500&bga=true&needsRedirect=false&jan1offset=-360&jun1offset=-300
Front Desk:
http://localjobs.joblur.com/jobapplication2/?jobid=99957&subaffid=300006&JobType=Food%20/%20Bev%20/%20Hosp&ix=1&c1=99957
https://jobs.ajg.com/job/-/-/109/1256110?apstr=%26src%3DJB-10280
https://pepper.hiretouch.com/job-search/job-details?jobID=32066&job=receptionist
http://accesscommunityhealth.hodesiq.com/jobs/default.aspx?JobID=5203566 (this one is close to the place you rented.)
http://ihg.taleo.net/careersection/all/jobdetail.ftl?job=R113601&lang=en&media_id=24863&src=Indeed&src=JB-10920
https://covalentcareers.com/employer/listing/86450f8517588197c9b04f5068ed4300/detail/?apply=1&ref=indeed&v=30&utm_source=indeed&utm_medium=referral&utm_campaign=indeed_optical
http://www.careerbuilder.com/jobseeker/jobs/jobdetails.aspx?APath=2.21.0.0.0&job_did=JHN0KY6823WBWZX21VM&showNewJDP=yes&IPath=JRKV0F
http://www.simplyhired.com/job/front-desk-receptionist-customer-service-sales-job/rosin-optical-co-inc/qaeoquzgdi?cid=ivdnhijkmxchdanahwfoupazcwisfnxt
http://www.simplyhired.com/job/receptionist-front-desk-job/all-us-jobs/fonj7wmldf?cid=trhyvmfcsgjltxkjxkemyinsjveewfjp
Other jobs you don’t need a degree for that aren’t retail:
Dental hygenist ( yeah, seriously, who knew!) They also make about 40,000 a year)
Stenographer-Court Reporter
Surveyer ( you need a certificate for this, but its something you can get while working a temporary job and doing this on the side. Also, they make like $55,000 a year sooooooo) https://sjobs.brassring.com/TGWEbHost/jobdetails.aspx?jobId=1406428&PartnerId=16023&SiteId=5118&codes=IND
Real Estate Broker
Purchasing agents, except wholesale, retail, and farm products ( basically you arrange to buy large things) they make like 60K
Claims adjuster
Loan Officer
Subway driver (trains) they make like 60K,
Duct Cleaner: http://jobview.monster.com/Duct-Cleaners-950-00-Weekly-Entry-Level-Flexible-Hours-Call-to-Apply-Job-Chicago-IL-US-161970321.aspx?intcid=re
I knew this but I’m reblogging cause someone might not know
I’m saving this.
This helped me get a job
Throwing up the hacks for y'all
for anyone who might need this
All of this is really good advice -
My addition would be to find out the name of the interviewer you’re meeting with before hand and pepper their name while you talk throughout the whole interview, but not too much and I emphasis the part about shaking their hand, thanking them for their time and saying their name when you do it
The more you know
Might help

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The battle of the gays 😂😂
When two queens who can read go head to head
SHADY OL QWEENS SHOWDOWN
A laugh for your Wednesday
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me this whole #pridemonth
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Can’t risk it
The duck of creativity. I waited so long for it.
I need creativity rn
Same.
I’m a writer, so…
The battle of the gays 😂😂
When two queens who can read go head to head
SHADY OL QWEENS SHOWDOWN
A laugh for your Wednesday
I do, I do!
you ever just crave someone’s presence… not sexual but just vibing with them.

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Free to watch • No registration required • HD streaming
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