frenchbeauty
Don Juan
Good work kbear keep it up bro !
"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.
Kbear's Lifting Journal
- Thread starter kbear0101
- Start date
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.
Today’s Workout
Squats!
Warm-up
135lbs x 5
155lbs x 5
175lbs x 3
200lbs x 6 (did 7..might have cheated on the last one not sure if I was below parallel…calling it 6..either way it’s a PR)
Assistance
Super squats
275lbs x 8
295lbs x 8
305lbs x 8
Ab wheel for a bit…this thing is brutal…my abs and insides are always sore for like 3 days after this damn thing)
*45 min walk with dog
-skipped Good Mornings because my lower back has been spasms the last week
-my right ankle-think I hurt it doing leg presses…it does not affect my squats or assistance work…it just hurts when I point my foot at the ground and stretch it out…kinda like it needs to be popped…doesn’t hurt when I walk..but It hurts if I try to run-its felt like this since my workout on 1/26…maybe will visit a chiropractor…the pain is very mild so I am just going to go about my workouts as normal
-thanks FB! Are you on hiatus? Haven’t seen any posts from you lately
That is all…have a good weekend people!
Squats!
Warm-up
135lbs x 5
155lbs x 5
175lbs x 3
200lbs x 6 (did 7..might have cheated on the last one not sure if I was below parallel…calling it 6..either way it’s a PR)
Assistance
Super squats
275lbs x 8
295lbs x 8
305lbs x 8
Ab wheel for a bit…this thing is brutal…my abs and insides are always sore for like 3 days after this damn thing)
*45 min walk with dog
-skipped Good Mornings because my lower back has been spasms the last week
-my right ankle-think I hurt it doing leg presses…it does not affect my squats or assistance work…it just hurts when I point my foot at the ground and stretch it out…kinda like it needs to be popped…doesn’t hurt when I walk..but It hurts if I try to run-its felt like this since my workout on 1/26…maybe will visit a chiropractor…the pain is very mild so I am just going to go about my workouts as normal
-thanks FB! Are you on hiatus? Haven’t seen any posts from you lately
That is all…have a good weekend people!
Quagmire911
Master Don Juan
Squats are looking good, almost up to two plates!
Keep it up.
Keep it up.
frenchbeauty
Don Juan
Hey no I'm not I've been working out hard but I'm not posting my workouts yet probably in a bitkbear0101 said:
. My diet doesn't change much week after week so I don't bother posting it.“The 22 Rules That Turned Me From Invisible to Irresistible With Women… Starting Tonight”
You can skip the expensive cars, the fancy clothes, and the endless gym selfies. Completely unnecessary.
I used to freeze the second a beautiful woman looked my way. Frustrated. Awkward. Watching other guys walk away with the girl while I stood there tongue-tied.
Then I discovered 22 simple rules that rewired my entire dating life. The anxiety vanished. Conversations flowed effortlessly. Women started chasing me for a change.
These rules trigger a woman's subconscious attraction switches. And you can start using them tonight.
Fuglydude
Master Don Juan
Any plans to do bench variations? Good progress on all your lifts... Thanks again for the e-book.kbear0101 said:
Start of week 19
Today’s Workout
Deadlifts
115lbs x 5
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 4 (my grip didn’t give out this time! Unfortunately my form did so stopped at 4…going to resume increasing weight now that my grip is sort of catching up)
225lbs x 4
225lbs x 3
Assistance
Power Squats
295lbs x 7
315lbs x 7
315lbs x 11
Barbell Curls (palms facing the ground)
45lbs x 7
55lbs x 7
60lbs x 6
Some bicep machine
60lbs x 6 (3 sets)
*45 min walk with dog
-Fugly, what bench variations do you have in mind? I will give anything a go that will compliment increasing weight on my bench. NP
-FB, Keep at it! Effort helped me out with my diet also…veryyyy similar to yours
That’s all…
Today’s Workout
Deadlifts
115lbs x 5
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 4 (my grip didn’t give out this time! Unfortunately my form did so stopped at 4…going to resume increasing weight now that my grip is sort of catching up)
225lbs x 4
225lbs x 3
Assistance
Power Squats
295lbs x 7
315lbs x 7
315lbs x 11
Barbell Curls (palms facing the ground)
45lbs x 7
55lbs x 7
60lbs x 6
Some bicep machine
60lbs x 6 (3 sets)
*45 min walk with dog
-Fugly, what bench variations do you have in mind? I will give anything a go that will compliment increasing weight on my bench. NP
-FB, Keep at it! Effort helped me out with my diet also…veryyyy similar to yours
That’s all…
Quagmire911
Master Don Juan
No need to switch bench yet if it is still going up.
You've been at 225lbs on the dead for a little while now, it would be a good idea to resume 5/3/1 on it.
You've been at 225lbs on the dead for a little while now, it would be a good idea to resume 5/3/1 on it.
Today’s Workout
Standing Military Press
Warm-up
75lbs x 5
90lbs x 5
100lbs x 5
100lbs x 4
Assistance:
Shoulder Press Machine
130lbs x 8 (2 sets)
130lbs x 7
Kroc Rows
60lbs x 5 (3 sets)
One Armed Cable Lat Pull downs
60lbs x 8
70lbs x 8
80lbs x 8
Weighted sit-ups
Weight x 10 (3 sets)
*45 min walk with dog
Have a good weekend people!
Standing Military Press
Warm-up
75lbs x 5
90lbs x 5
100lbs x 5
100lbs x 4
Assistance:
Shoulder Press Machine
130lbs x 8 (2 sets)
130lbs x 7
Kroc Rows
60lbs x 5 (3 sets)
One Armed Cable Lat Pull downs
60lbs x 8
70lbs x 8
80lbs x 8
Weighted sit-ups
Weight x 10 (3 sets)
*45 min walk with dog
Have a good weekend people!
Today’s Workout:
Squats!
Warmup
140lbs x 5
165lbs x 5
190lbs x 7 (form felt strong…went deep on all of them)
Assistance:
Wide Stance Squats in the Smith Machine
135lbs x 5
185lbs x 4
185lbs x 5
Weighted Sit-ups
3 sets of 10
*45 min walk with dog
- didn’t do any leg press exercises because I am doing deadlifts on Friday and wanted to take some strain off my right ankle…need to visit a chiropractor or doctor…it has not gotten better
-Attention! I have gained my first 10 lbs!!! …halfway to my goal : )
That’s all people
Squats!
Warmup
140lbs x 5
165lbs x 5
190lbs x 7 (form felt strong…went deep on all of them)
Assistance:
Wide Stance Squats in the Smith Machine
135lbs x 5
185lbs x 4
185lbs x 5
Weighted Sit-ups
3 sets of 10
*45 min walk with dog
- didn’t do any leg press exercises because I am doing deadlifts on Friday and wanted to take some strain off my right ankle…need to visit a chiropractor or doctor…it has not gotten better
-Attention! I have gained my first 10 lbs!!! …halfway to my goal : )
That’s all people
"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.
Quagmire911
Master Don Juan
Congrats on your weight and strength gain!
Keep it up!
Keep it up!
Today’s Workout:
Incline Press
135lbs x (5-8 reps) (3 sets)
Bench Press
135lbs x (5-8 reps) (3 sets)
Dips
BW x 8, 10 (Wrist hurt could only do 2 sets)
Tricep Pushdowns
Forgot weight x (10-13) (5 sets)
*45 min walk with dog
- my workout got skewed today because my friend wanted to do incline first…was tired when I got to bench…couldn’t do my 5/3/1 weight today it was too heavy by that time…decent workout though
-need to focus on keeping my wrists straight they are bending back…no good!
That’s all
Incline Press
135lbs x (5-8 reps) (3 sets)
Bench Press
135lbs x (5-8 reps) (3 sets)
Dips
BW x 8, 10 (Wrist hurt could only do 2 sets)
Tricep Pushdowns
Forgot weight x (10-13) (5 sets)
*45 min walk with dog
- my workout got skewed today because my friend wanted to do incline first…was tired when I got to bench…couldn’t do my 5/3/1 weight today it was too heavy by that time…decent workout though
-need to focus on keeping my wrists straight they are bending back…no good!
That’s all
Start of Week 20
Today’s Workout:
Deadlifts
135lbs x 3
185lbs x 1
205lbs x 1
235lbs x 4
235lbs x 4
235lbs x 1
Wide Stance Squats in the Smith Machine (put a small box and touched my a$$ to it to make sure I didn’t miss any reps)
135lbs x 5
185lbs x 5
185lbs x 5
155lbs x 7
Barbell Curls (palms facing ground)
60lbs x 7 (3 sets)
70-80lbs x (4-6) on some bicep machine
*45 min walk with dog
Have a good weekend ppl
Today’s Workout:
Deadlifts
135lbs x 3
185lbs x 1
205lbs x 1
235lbs x 4
235lbs x 4
235lbs x 1
Wide Stance Squats in the Smith Machine (put a small box and touched my a$$ to it to make sure I didn’t miss any reps)
135lbs x 5
185lbs x 5
185lbs x 5
155lbs x 7
Barbell Curls (palms facing ground)
60lbs x 7 (3 sets)
70-80lbs x (4-6) on some bicep machine
*45 min walk with dog
Have a good weekend ppl
Today’s Workout
Standing Military Press
Warm-up
85lbs x 3
95lbs x 3
110lbs x 5
110lbs x 3
Assistance
Shoulder Press Machine
140lbs x (6 or 7) (4 sets)
Kroc Rows
60lbs x 5
65lbs x 5
65lbs x 5
One arm cable rows
60lbs x 7
80lbs x 7
100lbs x 7
*45 min walk with dog
That’s all
Standing Military Press
Warm-up
85lbs x 3
95lbs x 3
110lbs x 5
110lbs x 3
Assistance
Shoulder Press Machine
140lbs x (6 or 7) (4 sets)
Kroc Rows
60lbs x 5
65lbs x 5
65lbs x 5
One arm cable rows
60lbs x 7
80lbs x 7
100lbs x 7
*45 min walk with dog
That’s all
Today’s Workout:
Squats!
Warmup
135lbs x 5
155lbs x 3
175lbs x 3
200lbs x 7
Assistance
Leg extension
175lbs x 8 (3 sets)
Lower Back Machine
80-100lbs x 8 (3 sets)
Weighted situps
4 or 5 sets
*45 min walk with dog
-gonna scrap any form of leg presses for 2 weeks to give my ankle some sort of rest…subbing in leg extensions, prone leg curls, glue ham raises when I find a place where I can do them…crap just realized I forgot to do hamstrings while I was there…any suggestions on replacement assistance for legs that doesn’t involve using your ankle? Otherwise I am continuing 5/3/1 as normal just no leg pressing movements for 2 weeks
Squats!
Warmup
135lbs x 5
155lbs x 3
175lbs x 3
200lbs x 7
Assistance
Leg extension
175lbs x 8 (3 sets)
Lower Back Machine
80-100lbs x 8 (3 sets)
Weighted situps
4 or 5 sets
*45 min walk with dog
-gonna scrap any form of leg presses for 2 weeks to give my ankle some sort of rest…subbing in leg extensions, prone leg curls, glue ham raises when I find a place where I can do them…crap just realized I forgot to do hamstrings while I was there…any suggestions on replacement assistance for legs that doesn’t involve using your ankle? Otherwise I am continuing 5/3/1 as normal just no leg pressing movements for 2 weeks
"She Laughed All Night. Then She Ghosted You. Here's Why."
Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.
Then: nothing. Two texts. No reply. What happened?
You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.
Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.
Today’s Workout:
Bench Press
Warmup
135lbs x 3
145lbs x 3
160lbs x 5
Assistance
Incline Press Machine
150lbs x 8
150lbs x 8
150lbs x 7
Dips
BWx8 (3 sets)
Tricep Pushdowns
100lbs x 6-8 (3 sets)
*45 min walk with dog
have a good weekend people!
Bench Press
Warmup
135lbs x 3
145lbs x 3
160lbs x 5
Assistance
Incline Press Machine
150lbs x 8
150lbs x 8
150lbs x 7
Dips
BWx8 (3 sets)
Tricep Pushdowns
100lbs x 6-8 (3 sets)
*45 min walk with dog
have a good weekend people!
Start of Week 21
Today’s Workout
Deadlifts
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1
250lbs x 3 (grip failed, wieght was not too bad)
250lbs x 1
225lbs x 4
225lbs x 4
185lbs x 6
Assistance
Barbell Curls
65lbs x 5 (3 sets)
Pretty drained…stopped here
*45 min walk with dog
Until next time…
Today’s Workout
Deadlifts
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1
250lbs x 3 (grip failed, wieght was not too bad)
250lbs x 1
225lbs x 4
225lbs x 4
185lbs x 6
Assistance
Barbell Curls
65lbs x 5 (3 sets)
Pretty drained…stopped here
*45 min walk with dog
Until next time…
Today’s Workout:
Standing Military Press
Warm-up
75lbs x 5
90lbs x 3
115lbs x 4 (PR, took everything in me to get the last rep up)
95lbs x 6
Assistance
Shoulder Press Machine
150lbs x (5- 6reps) (4 sets)
Barbell Shrugs
135lbs x 10
205lbs x 10
225lbs x 10
225lbs x 5
185lbs x 16
Rear deltoid machine
Various weights ranging up to 120 lbs x (5-10reps) (4 or 5 sets)
*45 min walk with dog
-pleased with my session today…until Friday!
Standing Military Press
Warm-up
75lbs x 5
90lbs x 3
115lbs x 4 (PR, took everything in me to get the last rep up)
95lbs x 6
Assistance
Shoulder Press Machine
150lbs x (5- 6reps) (4 sets)
Barbell Shrugs
135lbs x 10
205lbs x 10
225lbs x 10
225lbs x 5
185lbs x 16
Rear deltoid machine
Various weights ranging up to 120 lbs x (5-10reps) (4 or 5 sets)
*45 min walk with dog
-pleased with my session today…until Friday!
Fuglydude
Master Don Juan
That's a lot of volume on your deadlift day! Sheizaa! How did your lower back feel afterwards? Same w/ your last work out. Are you noticing the higher volume sessions are giving you good results?
"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.