I’m a Union Laborer, I can feel your pain.
Last week I found myself wearing:
- neoprene waders
- a lifejacket
- normal clothing
- hardhat, safety vest,gloves,safety glasses.
While cutting down trees, in the middle of a swamp, in 90 degree heat at 80% humidity, knee deep in muck and thought to myself…“FUCK THIS, lol”
I don’t recommend construction to anyone, no matter how honorable I believe the work to be. It’s tough on the mind, body, and soul.
I’d recommend eating something small every chance you get w/ a relatively even amount of carbs, fat, and protein. Stay away from junk food and empty calories. The healthier you eat, the better you’ll be able to recover from work AND lifting. Make sure you’re drinking plenty of fluids especially water and gatorade. Get plenty of sleep, go to sleep the same time every night, and eat something before going to bed.
I’m not sure what to recommend as far as training goes, mostly because everyone responds differently. I think you need to let your body adapt to the new stressors as well as trying different workouts to gauge your body’s response. Start lighter on the weights and volume and work up from there.
At work, lift w/ your legs,not your back. ALWAYS wear your saftey equipment and wash off all concrete that touches skin right away so you don’t get “burned”.