"The Coffee Shop Girl You Never Spoke To"

You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.

For all you know, she's married now. To some guy who said something. Anything.

Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.

The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.

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F*ck you wheelchair ,lifting log

switch

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Monday rows

Rows
Warm up- 40X5X3
main lift 5X45 3X50 5X55
assistance
rows - 10X5X35
rack pulls 5X1 3X1 1X1
deadlift -- i skipped this one ,since i'm a bit depressed today .
will just sleep ,i might skip work tomorrow
 

"So, What Do You Do for Fun?"

She asks it casually, mid-sip. And you feel the floor open up, because the honest answer is work, gym, and a couple shows you're half-watching.

Women rarely say this out loud, but a man with a life is attractive before he says a word. The guy who spent Saturday deep-sea fishing and came back with photos and a story — he walks in already interesting.

The "22 Rules" pushed me to build a life worth talking about. Turns out the fastest way to be interesting to women is to be interested in your own life first.

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Krueg

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Keep charging! Are you doing rows as your main lift instead of deads because of injurys?
 

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Krueg said:
Keep charging! Are you doing rows as your main lift instead of deads because of injurys?
yup, i think ill give it a few months till i will do deads as my main lift,although i'm doing 1rep deadlifts every mon or sun.

as a main lift, i think it might be a little too taxing on my spine right now, its better to keep it as assistance untill i get the form right
then i can start heavy deads :D

wed bench day
Bench press
warm up 40X5 40X5 50X5
main lift 60X5 65X3 70X2
incline bench 10X3X40kgs
 

Krueg

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I know the program has the de-load week incorporated, but from guys I talk to say they only de-load before a competition or if they are feeling beat up. I did the first 4 cycles before I deloaded, and to be honest after a couple workouts I felt I didn't need it and jumped backed in to my next cycle.

So if your feeling good and and feeling strong, skip the deload. (Just a thought)
 

"How I Made Sure No Woman Ever Friend-Zoned Me Again"

She calls you when her car breaks down. When she needs help moving. When some guy she's actually dating treats her badly.

You're the listener. The reliable one. The guy who would treat her so much better, if she'd just open her eyes.

She won't. You trained her to see you as the low-effort option — the friend who requires zero risk and zero investment. Every favor dug the hole deeper.

The "22 Rules" break the pattern. You'll stop auditioning for a role she already cast and become the man she chases instead. It starts with Rule 1.

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Krueg

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Keep it up switch!
 

"She's Out of Your League"

You've said it a hundred times. Maybe a thousand. And every time you say it, you train your brain to freeze the next time she walks into the room.

Leagues are a myth invented by guys who are scared of women.

She's a person. She has bad breath in the morning. She picks songs she can't sing in the shower. She overthinks her own texts.

Walk over. Say something. The league dissolves the second you open your mouth.

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sun military press
w- 35X5X3
35X5
40X5
45X5
bench press close grip 8X3
shrugs 8X3

tue ROWs
w-35X5 40X5 45X5
45X5
50X5
55X5
rack pulls 40X5
45X3
50X1
ROWS 5X4X40
shrugs 8X3
 

Krueg

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switch said:
Thu bench press

w- 40X5 50X5X2
50X5 55X5 60kg X5
no assistance
Good to see you put in some work.
 

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Social_Leper said:
This is awesome mate. You are pulling in some good numbers. Keep making those gains!
Krueg said:
Good to see you put in some work.
thanks a lot guys , really needed the motivation , since i'm getting kinda depressed lately.. :cheer: :cheer:

fri squats

warm up - 40X5 50X5 60X5
70kgX3
75kgX3
80kgX3
50X5X4

biceps curls 8X3
 

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now my bf% has come down , cuz i can see the deloids, pecs, traps, triceps,calves, quads , forearms and biceps. my face is cut but i still got some belly left....
 

"She Made Her Decision Before You Finished Your Sentence"

Three seconds. That's how long it took. Your shoes. Your posture. The way you held your drink. Whether you looked at the floor or looked at her.

She already filed you away. Interesting. Boring. Safe. Bold. Before you even opened your mouth.

Everything you say after that is just her confirming what she already decided.

So stop rehearsing lines. Fix the first three seconds. Stand tall. Look up. Smile like you mean it. Walk like you belong wherever you're standing.

The words come later. The impression comes first.

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tue ROWS
ROWS w 3 sets
40X3
45X3
50X4 (finally!)
rack pulls 3X3
shrugs 5X3
biceps curls 8X3

i'm starting to look cut, cant believe it's been 6 months already :D
 

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Espi said:
Congrats on your progress. Proof positive that hard work and consistency lead to good things.

Keep up the great work. More confidence and strength. You'll never want to go backwards!
thanks a lot for the encouragement! :cheer:

thurs Bench press
bench
w- 35X5
40X5
45X5X3
lift 55kg X3
60kg X3
65kg X3
50X10X5

incline 5X5
biceps curls 8X3
shrugs 8X3
 

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sun military press and squats

squats
w- 30X5 40X5 50X5 60X5
75X5
80X3
85X2 (yes! finally) (185lbs)

military press
w- 35X3X5
40X5
45X3
50X5 big improvement

assistance
bench press close grip
skull crushers
biceps curls
shrugs
 

"I'm Not Looking for Anything Serious Right Now"

When a woman says it, guys hear a confession. A heads-up. A scheduling conflict.

Here's the translation: I don't feel anything. Right now. With you.

Watch what happens when a man triggers actual attraction. The busy career, the recent breakup, the "not in a place to date" — all of it evaporates instantly. The same woman who was guarding her freedom is suddenly free every night.

The "22 Rules" explain why. When the right switches flip, her timeline rearranges itself around you.

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