...BUILDING MASS There are 4 Key Components in gaining lean body mass: They are: 1.Eat Lots of Good, Clean Food. 2. Work-Out Hard. 3. Supplement Properly. 4. Sleep Long. Notice that I put "eating lots of good, clean food" at the top of the list. Let's face it, more Calories = more mass, period. To build muscle, it is imperative to have adequate calories to build with. This doesn't mean to rush to Burger King and order 10 Whoppers. LOL, you want good, clean calories, like those found in your basic, down-to-the-earth-type foods such as: Potatoes, Rice, Oatmeal, Beans, and Yams. Meals should not include much the following: dairy products, sugars, or fats. You need to try to break your daily caloric, protein, carbohydrate, and fat intake into 6 even meals. Meals should be spaced out by between 2-3 hours. It is important to check your bodyfat once a week. You should eat enough to gain about 1-2 pounds of muscle per week Work-Out Hard Intensity is the Ingredient that makes Muscle Soup. Training Hard Doesn't mean getting pissed and curl 150lbs with your body. It means to put a weight that you can honestly pump out some good, clean reps with strict form. Get your spotter to help you with a few extra reps. If you can get used to the "Pain of the Growth Zone", have your spotter spot you until he/she gets tired. The Intensity of this type of training is Awesome! You may also consider getting a personal trainer. When you look for a personal trainer, you should look for someone who:...
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...2551 TORSIONAL EFFECTS AND REGULARITY CONDITIONS IN RC BUILDINGS Edoardo COSENZA1, Gaetano MANFREDI2 And Roberto REALFONZO3 SUMMARY Earthquake damages at the perimeter of buildings are often the result of excessive deformations caused by torsion during the earthquake. Large torsional responses can be expected if the buildings have large eccentricity and low torsional stiffness. Modern codes, including Eurocode 8, recognise the importance of the torsional stiffness on the seismic response and include such information in its static torsional provisions. Eurocode 8 states that the static torsional provisions can be applied to torsionally unbalanced buildings with regularity in elevation that satisfies the set of conditions presented in the Annex B of the Code. Present paper shows an overview on the EC8 torsional provisions including the code background and the comparison with other codes (UBC, etc.). On the other side the EC8 provisions could be improved during the revision process. In fact recent studies on the static torsional provisions of Eurocode 8 show that the static torsional provisions generally are satisfactory in order to limit additional demands when the building has a large torsional stiffness, but the provision seems to be deficient when applied to torsional flexible models. Moreover, the behaviour of buildings designed in High Class of ductility (“HD”) is more complex. This paper compares most of the results existing in the literature, suggests proposals...
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...Prefabricated construction method can be classified into on-site and off-site prefabricated. On-site prefabricated method involves casting structural building elements within site before erecting to actual location. On-site pre-casting provides several advantages over cast in-situ construction. These include mass production of units, cost and time reduction and improved quality of work. Off-site prefabricated method involves transferring building operations from site to factory. All elements that can be standardised are pre-fabricated in the factory. Prefabrication allows a component to be built whenever convenient, so long as it is delivered to site on time. Normally, this method would involve the assembly of precast elements such as floor slabs, in-filled walls, staircases, etc. into place for incorporation into the main units, columns and beams. This method of construction has reduced the amount of site labour involved in site operations and increased the productivity of the industry. Prefabricated construction is a building process in which elements or modules of the structure are prefabricated at plants, and then transported to the construction site for installation. Using this method can reduce the time of building, also saving construction cost. Prefabricated construction is now widely applied for new houses or other building structures like bridge, tunnels, culverts, construction, schools, hotels, offices, warehouses and water supply system. All the design work is done...
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...philosophies of urbanism that were the outgrowth of the Industrial Revolution in 19th-century Europe. The Cité Industrielle was to be situated on a plateau in southeastern France, with hills and a lake to the north and a river and valley to the south. The plan takes into consideration all the aspects necessary to running a Socialist city. It provides separate zones for separate functions, a concept later found in such new towns (see new town) as Park Forest, Ill., and Reston, Va. These zones—residential, industrial, public, and agricultural—are linked by location and circulation patterns, both vehicular and pedestrian. The public zone, set on the plateau much in the manner of the Hellenistic acropolis, is composed of the governmental buildings, museums, and exhibition halls and large structures for sports and theatre. Residential areas are located to take best advantage of the sun and wind, and the industrial district is accessible to natural power sources and transportation. The “old town” is near the railroad station to accommodate sightseers and tourists. A health centre and a park are located on the heights north of the city, and the cemetery to the southwest. The surrounding area is devoted to agriculture. The plan itself is clearly in the Beaux-Arts tradition, tempered by a natural informality possibly derived from the ideas of the Austrian town planner Camillo Sitte. The plan lacked jails, courthouses, and hospitals, as Garnier believed that they would not be necessary...
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...With the right design, these could appreciably reduce inter-story drifts in the structure. Furthermore, energy is dissipated by these devices rather than in the buildings. Thus, the main damage criteria are directly targeted [2-4]. In general, these systems can be classified into three major categories; namely, seismic isolation, passive energy dissipation, and active and semi-active control [1]. Within each category, a number of different technologies have been introduced. The basic function of the passive devices is to absorb a part of input energy, reducing energy dissipation on structural members and minimizing the damage on structures. Contrary to semi-active or active systems there is no need of external power supply. Passive devices are frequently used type of control system implemented because they involve no external power and such devices are inherently stable [5]. Passive devices encompasses a...
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...Structural Engineer’s Pocket Book This Page Intentionally Left Blank Structural Engineer’s Pocket Book Fiona Cobb AMSTERDAM BOSTON HEIDELBERG LONDON NEW YORK OXFORD PARIS SAN DIEGO SAN FRANCISCO SINGAPORE SYDNEY TOKYO Elsevier Butterworth-Heinemann Linacre House, Jordan Hill, Oxford OX2 8DP 200 Wheeler Rd, Burlington, MA 01803 First published 2004 Copyright ª 2004, Fiona Cobb. All rights reserved The right of Fiona Cobb to be identified as the author of this work has been asserted in accordance with the Copyright, Designs and Patents Act 1988 No part of this publication may be reproduced in any material form (including photocopying or storing in any medium by electronic means and whether or not transiently or incidentally to some other use of this publication) without the written permission of the copyright holder except in accordance with the provisions of the Copyright, Designs and Patents Act 1988 or under the terms of a licence issued by the Copyright Licensing Agency Ltd, 90 Tottenham Court Road, London, England W1T 4LP. Applications for the copyright holder’s written permission to reproduce any part of this publication should be addressed to the publisher Permissions may be sought directly from Elsevier’s Science and Technology Rights Department in Oxford, UK: phone: (þ44) (0) 1865 843830; fax: (þ44) (0) 1865 853333; e-mail: permissions@elsevier.co.uk. You may also complete your request on-line via the Elsevier homepage (http://www.elsevier.com), by selecting...
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...6th March 2011. (CULTURAL) The earthquake caused many implications on Christchurch infrastructure in the CBD area. Many people were trapped in the CTV building, under collapsed furniture and damaged infrastructure . There was large amounts of damage to the roads such as cracks in the ground putting people and their properties at risk through damage and demolition. This could lead to stress about rebuilding houses and insurance claims. Many cliff faces had been savourily damaged which is a hazard to Christchurch residents , as inhaling the dust is harmful to the human body and may result in medical assistance. With unemployment it may be hard for Christchurch residents to afford these trips to the medical centre and to supply the needs for their family. This is also unfortunate as Christchurch will not attract many tourists as it is considered to be 'unsafe' . Christchurch's Cathedral (heritage building) has been completely shattered by this devastating earthquake causing millions to rebuild. (NATURAL) One natural implication was Liquefaction . It causes damage to the ground because the soil mass decreases in volume.As a result of liquefaction, the ground surface may subside. In Christchurch Liquidation is occurring mainly around the Avon River , it is spread over an area of about 7 by 7 kilometres . Buildings, bridges and sewage pipes have been damaged as a result . This is dangerous to Christchurch residents because (NATURAL) One effect an earthquake has on the...
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...BRE Building Elements Foundations, basements and external works Performance, diagnosis, maintenance, repair and the avoidance of defects H W Harrison, ISO, Dip Arch, RIBA P M Trotman BRE Garston Watford WD25 9XX Prices for all available BRE publications can be obtained from: CRC Ltd 151 Rosebery Avenue London, EC1R 4GB Tel: 020 7505 6622 Fax: 020 7505 6606 email: crc@construct.emap.co.uk BR 440 ISBN 1 86081 540 5 © Copyright BRE 2002 First published 2002 BRE is committed to providing impartial and authoritative information on all aspects of the built environment for clients, designers, contractors, engineers, manufacturers, occupants, etc. We make every effort to ensure the accuracy and quality of information and guidance when it is first published. However, we can take no responsibility for the subsequent use of this information, nor for any errors or omissions it may contain. Published by Construction Research Communications Ltd by permission of Building Research Establishment Ltd Requests to copy any part of this publication should be made to: CRC Ltd Building Research Establishment Bucknalls Lane Watford, WD25 9XX BRE material is also published quarterly on CD Each CD contains BRE material published in the current year, including reports, specialist reports, and the Professional Development publications: Digests, Good Building Guides, Good Repair Guides and Information Papers. The CD collection gives you the opportunity to build a comprehensive library...
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...that can be used as a starting point for research such as ATC40 manual for seismic evaluation and retrofitting of concrete buildings. This chapter focuses on recent contributions related to seismic evaluation and various retrofitting schemes and past efforts most closely related to the needs of the present work. For, the purpose of the present investigation, the literature is break down into following areas: a) Seismic evaluation. b) Retrofitting strategies. 2.2 Seismic Evaluation This section describes previous contributions made in the field of seismic evaluation of buildings. Also, highlights various research...
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...Chapter 3 Building permits Page 113 One purpose for requiring the issuance of building permits authorizing construction is to ensure that the issuing authority may ensure that the issuing authority may enforce the FBC and the Fire prevention code and thus provide for the safe construction, erection, alteration, repair and demolition of the building. Certain property such as schools federal, and state government faciliteies are not subject to permitting from local authorities State construction falls under the state uniform building code for public educational facilities The contractor will not be required to obtain a local building permit for the construction of the school on school property. However there may be local building permit requirements for utilities outside the school. There is a statutory formal building permit application. The law authorizes the building permit applications to be submitted in electronic form. The building department that accepts service permits in electronic form must provide access to the permit application through internet access in searchable way. A permit may not be issued for any building construction, erection, alteration modification, repair or addition unless the applicant for such permit complies with the requirements for the plan review status within the for the building code However the code shall set standards and criteria to authorize preliminary construction before completion of all building plans review, including but...
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...there would be enough dimensional lumber to get you to the moon and back six times. Clearly something needs to be done about new construction, remodeling and demolition because of the major negative effects the results are having on the planet Earth. Land resources and the environment are affected by all forms of construction activities. The environment is impacted directly, with regard to the actual tract of land affected and the immediately surrounding area (Yeang, 1999). Moreover, there are various indirect impacts which result from construction activities with wide ranging ecological, social and economic outcomes. These consequences have traditionally been negative, with land resources destroyed in the aspiration of development of buildings and infrastructure. Therefore, it is clear that issues relating to the environment and natural resources are irrefutably linked to construction processes. Construction is the assembling of components or materials together in order to make a structure for a particular purpose – such as providing shelter for...
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...controlled environment. Students of CEC from IIM Raipur created and conceptualized a simulation game, REAL-TY-COON. The main objective of the game is to replicate real life scenario of construction business. The game is based on the concept of demand and supply and how market prices of products are determined. The game consisted of 5 set of teams. 4 set of teams played the role of suppliers and 1 played the role of builders. The division of teams was done as follows: Team Type | Teams | No. of Players | Builders | 5 | 4 | Cement Suppliers | 3 | 2 | Sand Suppliers | 3 | 2 | Stone Suppliers | 3 | 2 | Steel Suppliers | 3 | 2 | The game has 5 rounds. In each round, builders have to build a specific building allocated to them. To build any of the buildings, they have to buy adequate amount of cement, stone, steel and sand from the suppliers. They will be provided with fixed initial amount of cash. Builders can approach bank to get additional cash at a fixed rate of 10% which will be applicable for that round only, carrying forward loan for each extra round will attract an additional 5% rate per round. In case the builders are not able to get a deal from the suppliers in the stipulated time, they need to purchase the required materials by the bank at a fixed rate which might be higher as compared to the market prices. The suppliers will be provided with fixed inventory at the beginning of the game. The Cost Price of the materials will be disclosed only to the suppliers...
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...people are what nick said they were or will they will turn out to be “The Eyes”. I look at one of them across from me; he looked back. We’re taking you to the eyes headquarters; you’re assigned a room number when we get there. He says. Despite the fear I was in, I nodded. Nick lied to me; these people weren’t Mayday, their “The Eyes”. Why would nick do this? This is something I will never know, it’s too late to do anything about it. After what seems to be two hours the van finally comes to a stop. I was expecting the worse to come. The double doors open, they take me by the elbows once again to help me out, it seemed to be around dawn time. There were about five buildings labeled with numbers. They lead me to building number two; there were other handmaids that look like they were captured by the eye. Entering the building I felt anxiety, I questioned myself what was going to happen to me? Does this mean I go straight to the colonies? Am I going to be tortured? Instead they put me in a waiting room for now. Minutes later a woman steps into the room. You’re another one of them that just don’t listen. You’re assigned room 220. She said. I nodded. She took me to my room and closed the door. The room smells of mothballs, or is that odor death. I sat on the bed observing the room, there was a window cracked open. I thought to myself this will be a perfect...
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...My ideal house My ideal house would cost a great many thousands of dollars and therefore, even if I am very successful in life, I do not suppose that I shall possess it for a very long time. However there is no harm in dreaming, especially if the dream provides the driving force to turn fantasy into fact. As I live in Singapore, i would like my ideal house to be situated either on one of the residential estates, right outside the bustle of the city center, or on one of the coast roads so that the cool breezes from the ever beautiful China sea could waft through my windows. Wherever my house was, it would stand in it sown grounds so that I would not, on any side, be over-looked by neighbors. The gardens, with which it would be surrounded would be very beautiful, full of colorful tropical flowers; orchids and canna lilies and with many glowing flowering shrubs such as bougainvillaea and frangipani. There would be tall leafy trees for shade and underneath them, my private swimming bath would be built, where we could relax and swim in the heat of the day. there would be pleasant paths winding through the green grass and comfortable seats where my family and I could rest, when the day's toil was over. The house itself would be built of white stone which is both cool and weather-proof. It would be on two storeys, because I like the habit of sleeping upstairs. It would embody features from both the Eastern and Western worlds. In front of it, I would have a large path with...
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...To Mr., I would like to interest you in a business proposition. I have a land venture that I would love for you to invest in with me. Your investment money would help me purchase the property and the materials needed to build the homes on them. I will then turn around to sell them for a very high profit that we will share in. The property I have in mind to purchase is in Florida. The land is dirt cheap since it is located in the swamps. Of course, we won’t tell that to the buyers. I will be doing a lot of the selling online so that the prospective suckers (I mean buyers) will be none the wiser. I will be building one house impeccably the others will be made cheaply. The first home will be the bait home, of course. My cousin owns a construction company and has cheap laborers and knows how to cut corners for the rest of the homes so that the buyers are none the wiser. With the money we save off of the cheap labor, homes, plus the very cheap land, we will increase our money by over 400% mark up value. We can also, have a secondary business going to get rid of the alligators off the property once the buyers figure out that they are there. So the money will just keep rolling in. If you are interesting investing in this lucrative deal please get a hold of me. Sincerely, Your...
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