Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
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very, very nice! 
"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.
Jay's Workout Journal
- Thread starter BudLight85
- Start date
"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.
BudLight85
Don Juan
- Joined
- Oct 10, 2006
- Messages
- 36
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damn lack of updating. Well i'm just gonna start from this past week again, since it was a solid week for me overall.
11-13-06 Deadlifts
Deadlift: 135 2 sets of 5, 225x3, 315x1, 365x1, 405x1, 455x1, 510x1!!!, 315 3 sets of 3
Plate Loaded Row: 2 plates+25x8, 2 plates+35x8, 3 plates 2 sets of 6, 2 platesx12
DB Shrugs: 120's 2 sets of 10, 105'sx12
DB Rows: 60's 3 sets of 10
Leg Raises: 4 sets of 25
Awesome workout. Finally broke 500+ again, felt great too. 510 is a 10lb PR and it was definitely hard, and I doubled 465 decently easy the week before (not in the journal) so the 510 was definitely a long time coming. 30lbs to go from my goal. Rest of the workout went awesome as well. I'm definitely stoked about being back in the 500's!!! UP THE IRONS!!
Jay
11-13-06 Deadlifts
Deadlift: 135 2 sets of 5, 225x3, 315x1, 365x1, 405x1, 455x1, 510x1!!!, 315 3 sets of 3
Plate Loaded Row: 2 plates+25x8, 2 plates+35x8, 3 plates 2 sets of 6, 2 platesx12
DB Shrugs: 120's 2 sets of 10, 105'sx12
DB Rows: 60's 3 sets of 10
Leg Raises: 4 sets of 25
Awesome workout. Finally broke 500+ again, felt great too. 510 is a 10lb PR and it was definitely hard, and I doubled 465 decently easy the week before (not in the journal) so the 510 was definitely a long time coming. 30lbs to go from my goal. Rest of the workout went awesome as well. I'm definitely stoked about being back in the 500's!!! UP THE IRONS!!
Jay
BudLight85
Don Juan
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I get 2 more PR's in this workout here.
11-14-06 Bottom end Bench work
Bench Press: 45x20,10 135x5, 155x5, 185x5, 200x1, 225x1, 245x1, 250x1!!, 225x3
Push Press: 155x3, 185x1, 210x1!!, 155x5
45 Degree Incline Bench: 60'sx10, 65'sx8, 70'sx4, 60'sx6
Reverse Fly's: 20's 2 sets of 10, 25'sx8, 20'sx10
Preacher Curls: 75x8, 80x6, 70x8, 65x10
Another awesome workout. The 250 bench and the 210 push press were both PR's, and I was definitely happy about that. My bench is my weak link, but I'm hoping that changes in the next few months. My next goal is 275, i'm lookin forward to that! Overall another awesome workout, definitely pleased!
Jay
11-14-06 Bottom end Bench work
Bench Press: 45x20,10 135x5, 155x5, 185x5, 200x1, 225x1, 245x1, 250x1!!, 225x3
Push Press: 155x3, 185x1, 210x1!!, 155x5
45 Degree Incline Bench: 60'sx10, 65'sx8, 70'sx4, 60'sx6
Reverse Fly's: 20's 2 sets of 10, 25'sx8, 20'sx10
Preacher Curls: 75x8, 80x6, 70x8, 65x10
Another awesome workout. The 250 bench and the 210 push press were both PR's, and I was definitely happy about that. My bench is my weak link, but I'm hoping that changes in the next few months. My next goal is 275, i'm lookin forward to that! Overall another awesome workout, definitely pleased!
Jay
BudLight85
Don Juan
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thursday's workout
11-16-06 Squats
Box Squats: 45x8, 135x5, 185x5, 225x5, 250x3, 275x1, 300x5, 315x3, 300x3, 275x3
Stiff Leg Dead's: 225x8, 250 2 sets of 8
Manual Glute Ham Raises: bodyweight 3 sets of 10
Leg Press: 6 plates a sidex10, 7 plates a sidex8,6
Plate Loaded Calve Raises: 3 plates 2 sets of 20, 15
Ab crunch thing: +20lbsx15,10 +10lbs 2 sets of 15
Another awesome workout. The box squats are on a pretty low box, about 12"-13" high. So its pretty low box to say the least. I was very happy with the numbers i put up, and my squat is startin to go back up again, little by little. Another excellent workout I must say!!
Jay
11-16-06 Squats
Box Squats: 45x8, 135x5, 185x5, 225x5, 250x3, 275x1, 300x5, 315x3, 300x3, 275x3
Stiff Leg Dead's: 225x8, 250 2 sets of 8
Manual Glute Ham Raises: bodyweight 3 sets of 10
Leg Press: 6 plates a sidex10, 7 plates a sidex8,6
Plate Loaded Calve Raises: 3 plates 2 sets of 20, 15
Ab crunch thing: +20lbsx15,10 +10lbs 2 sets of 15
Another awesome workout. The box squats are on a pretty low box, about 12"-13" high. So its pretty low box to say the least. I was very happy with the numbers i put up, and my squat is startin to go back up again, little by little. Another excellent workout I must say!!
Jay
"Stop Asking Your Friends What to Text Her"
Your buddy Dave has been single for three years and thinks "hey u up" is a valid strategy. Your other buddy Mike just got dumped and told you to "just be yourself."
You showed them her text. You asked them to decode the emoji. You drafted four responses and sent the screenshot to the group chat for a vote.
She's been waiting forty minutes.
Put the phone down. Stop crowdsourcing your love life. Type something that sounds like you. Hit send. Then go do literally anything else with your evening.
BudLight85
Don Juan
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- 36
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- 0
yesterday's workout
11-17-06 Top End Bench Work/Speed
Speed Bench: 45x20,10 135x5, 145 3 sets of 3, 165 3 sets of 3, 185 3 sets of 3
Tate Press: 60'sx10, 70'sx10, 75's 2 sets of 6
Dips: 2 sets of 10, 2 sets of 8
Preacher Curls: 65 2 sets of 12, 2 sets of 10
Not that intense of a workout, usually friday's aren't anyway. There more of a speed work day and little less volume. Its been workin for me. Nice little workout to round out an awesome week!
Jay
11-17-06 Top End Bench Work/Speed
Speed Bench: 45x20,10 135x5, 145 3 sets of 3, 165 3 sets of 3, 185 3 sets of 3
Tate Press: 60'sx10, 70'sx10, 75's 2 sets of 6
Dips: 2 sets of 10, 2 sets of 8
Preacher Curls: 65 2 sets of 12, 2 sets of 10
Not that intense of a workout, usually friday's aren't anyway. There more of a speed work day and little less volume. Its been workin for me. Nice little workout to round out an awesome week!
Jay
BudLight85
Don Juan
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Thanks bro. It definitely felt great to get back to 500+. Now my confidence is much higher going into my training cycle for my meet in February. Definitely looking forward to it!!manuva said:Awesome lifts mate - love the 500+ deadlift. Keep smashing it!
Jay
BudLight85
Don Juan
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after taking a week off from the gym (with Thanksgiving break and all, better spent with family and friends) it was back to workin out again on Monday.
11-27-06 Deadlifts
Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365 10x1 (10 singles)
Plate Loaded Row: 2 plates 2 sets of 10, 2 plates +25x8, 3 platesx6
Plate Loaded Shrug: 4 plates 3 sets of 15, 12
Hypers: bodyweightx15, +25 3 sets of 15
Ab Thingy: +20x20, 3 sets of 15
Good workout to get things rollin again. The 365 singles were all easy, except pullin with a bench bar instead of a deadlift bar like i'm used to now (bench bars are a little shorter) was a little weird but not a big deal. Overall a nice workout to get the ball rollin again
Jay
11-27-06 Deadlifts
Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365 10x1 (10 singles)
Plate Loaded Row: 2 plates 2 sets of 10, 2 plates +25x8, 3 platesx6
Plate Loaded Shrug: 4 plates 3 sets of 15, 12
Hypers: bodyweightx15, +25 3 sets of 15
Ab Thingy: +20x20, 3 sets of 15
Good workout to get things rollin again. The 365 singles were all easy, except pullin with a bench bar instead of a deadlift bar like i'm used to now (bench bars are a little shorter) was a little weird but not a big deal. Overall a nice workout to get the ball rollin again
Jay
BudLight85
Don Juan
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yesterday's workout
11-28-06 Bottom End Bench
Bench Press: 45x20,10 135x10, 155x5, 185x12, 200 3 sets of 3
Reapers: 65x10, 75x10,8, 65x10
45 Degree DB Incline: 50'sx10, 60'sx10,5, 50'sx5
Reverse Fly's: 20's 4 sets of 10
Preacher Curls: 70x10,8, 65x10,8
Decent workout. My shoulders were fried by the time this was over. This was the first workout I did reapers. Reapers are basically where you hold a weight in front of you, almost high pull it to the chest, then press it out in front of you. I'll link a video to it when I can find it. Its an awesome exercise, definitely a new staple. Rest of the workout went well. First week back is usually a pain, but it hasn't been bad so far!
Jay
11-28-06 Bottom End Bench
Bench Press: 45x20,10 135x10, 155x5, 185x12, 200 3 sets of 3
Reapers: 65x10, 75x10,8, 65x10
45 Degree DB Incline: 50'sx10, 60'sx10,5, 50'sx5
Reverse Fly's: 20's 4 sets of 10
Preacher Curls: 70x10,8, 65x10,8
Decent workout. My shoulders were fried by the time this was over. This was the first workout I did reapers. Reapers are basically where you hold a weight in front of you, almost high pull it to the chest, then press it out in front of you. I'll link a video to it when I can find it. Its an awesome exercise, definitely a new staple. Rest of the workout went well. First week back is usually a pain, but it hasn't been bad so far!
Jay
"Why Women Dump the Guys Who Try the Hardest"
You paid for dinner. You drove. You said "whatever you want is fine" every single time. All the effort, no expectations.
And she left anyway — probably for a guy who makes her pick up the pizza.
Painful. Also predictable. Her mind quietly concludes that anything requiring zero effort from her is worth exactly zero. You became a free sample, and free samples get taken for granted.
The 22 Rules flip the dynamic. Small shifts that get her investing effort, money, and time in you — until SHE'S the one afraid of losing YOU.
BudLight85
Don Juan
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today's workout
11-30-06 Squats
Low Box Squats: 45x8, 135x5, 185x5, 225x1, 245x1, 275x1, 300x1, 315x5, 335x1
Lunges: 95 2 sets of 6, 105 2 sets of 6
GHR's: bodyweight 4 sets of 12
Plate Loaded Calve Raises: 3 platesx15, 4 plates 2 sets of 10, 3 platesx20
Leg Raises w/out Back Support: 4 sets of 15
Very solid workout. 315 for 5 on the low box felt pretty solid, except I think I strained my hip a few weeks ago....son of a *****. Pissed me right off, but i'll be good. Rest of the workout was solid as well. Felt good except for the hip flexor!
Jay
11-30-06 Squats
Low Box Squats: 45x8, 135x5, 185x5, 225x1, 245x1, 275x1, 300x1, 315x5, 335x1
Lunges: 95 2 sets of 6, 105 2 sets of 6
GHR's: bodyweight 4 sets of 12
Plate Loaded Calve Raises: 3 platesx15, 4 plates 2 sets of 10, 3 platesx20
Leg Raises w/out Back Support: 4 sets of 15
Very solid workout. 315 for 5 on the low box felt pretty solid, except I think I strained my hip a few weeks ago....son of a *****. Pissed me right off, but i'll be good. Rest of the workout was solid as well. Felt good except for the hip flexor!
Jay
BudLight85
Don Juan
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You would be correct if I was going for a max. I was testing the waters after the 315x5 set, just wanted to see how 335 felt. It felt a little difficult, but not the worst ever. I'm just goin by feel for a while, not sure when i'm gonna max out on the box.Quiksilver said:Shouldn't you be doing the 315x5 AFTER the 335x1?
I'd imagine you wouldn't be able to give the x1 your best if you've just done 315x5...
Jay
BudLight85
Don Juan
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today's workout
12-1-06 Speed Bench/Top End work
Speed Bench: 45x20,10..145 9 sets of 3 (3 different grips)
Tate Press: 65'sx10, 70'sx10, 75'sx8, 80'sx8
Ghetto Dips: +45x15, +55 2 sets of 10, +45x12
Hammer Curls: 35'sx12, 40'sx8, 35's 2 sets of 8
Solid workout. Everything felt strong. Great speed on the 145 speed sets, felt great. Tate presses felt very strong as well, i think the 80's for 8 is a PR, not positive on that but I think it is. Ghetto dips are basically puttin your hands on a bench, your feet on another, then dipping down. These worked great, I think i might run with these for a while. And hammer curls to round it out. Very solid workout leading into the weekend!
Jay
12-1-06 Speed Bench/Top End work
Speed Bench: 45x20,10..145 9 sets of 3 (3 different grips)
Tate Press: 65'sx10, 70'sx10, 75'sx8, 80'sx8
Ghetto Dips: +45x15, +55 2 sets of 10, +45x12
Hammer Curls: 35'sx12, 40'sx8, 35's 2 sets of 8
Solid workout. Everything felt strong. Great speed on the 145 speed sets, felt great. Tate presses felt very strong as well, i think the 80's for 8 is a PR, not positive on that but I think it is. Ghetto dips are basically puttin your hands on a bench, your feet on another, then dipping down. These worked great, I think i might run with these for a while. And hammer curls to round it out. Very solid workout leading into the weekend!
Jay
BudLight85
Don Juan
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monday's workout
12-4-06 Deadlifts
Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365x1, 405x1, 455x1, 475x1
Stiff Leg DL: 250x10, 3 sets of 8
Plate Loaded Rows: 2 plates+25 4 sets of 8
Hypers: +25 2 sets of 15, 7 (nut rolled on this one LOL), 15
Ab thingy: 4 sets of 20
Pretty solid workout. The 475 felt harder than it should have but thats alright I just maxed a few weeks ago and took a week off so i'm not too concerned. Gonna start gettin my rep scheme together for my training cycle leading up to the February meet. Should be a nice intense 8-10 weeks!! Good workout overall!
Jay
12-4-06 Deadlifts
Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365x1, 405x1, 455x1, 475x1
Stiff Leg DL: 250x10, 3 sets of 8
Plate Loaded Rows: 2 plates+25 4 sets of 8
Hypers: +25 2 sets of 15, 7 (nut rolled on this one LOL), 15
Ab thingy: 4 sets of 20
Pretty solid workout. The 475 felt harder than it should have but thats alright I just maxed a few weeks ago and took a week off so i'm not too concerned. Gonna start gettin my rep scheme together for my training cycle leading up to the February meet. Should be a nice intense 8-10 weeks!! Good workout overall!
Jay
BudLight85
Don Juan
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yesterday's workout
12-5-06 Bottom End Bench Work
Bench Press: 45x20,10 135x5, 155x5, 185x3, 200x1, 225x4, 240x1, 135x15(paused for about a second each)
Push Press: 135x5, 155x3, 185x5!, 135x5
Reapers: 65x10, 80x10,8 65x10
Reverse Fly's: 25's 3 sets of 12, 10
Preacher Curls: 75 4 sets of 10
Solid workout again. 185 for 5 on the push press was a PR, as was 225 for 4 on bench, by one rep lol. Shoulder strength is startin to get better which i'm happy about. Good stuff
Jay
12-5-06 Bottom End Bench Work
Bench Press: 45x20,10 135x5, 155x5, 185x3, 200x1, 225x4, 240x1, 135x15(paused for about a second each)
Push Press: 135x5, 155x3, 185x5!, 135x5
Reapers: 65x10, 80x10,8 65x10
Reverse Fly's: 25's 3 sets of 12, 10
Preacher Curls: 75 4 sets of 10
Solid workout again. 185 for 5 on the push press was a PR, as was 225 for 4 on bench, by one rep lol. Shoulder strength is startin to get better which i'm happy about. Good stuff
Jay
"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.