"The Kiss of Death Mistake"

You replay the conversation at 2 a.m. She texted back fast yesterday. Today, nothing. Was that smile friendly or flirty? What did the shoulder touch mean?

Every hour you spend decoding her signals drains your confidence and hands her the controls. Women can sense that insecurity from across the room — and it repels them.

One of the "22 Rules" kills the obsession on the spot: assume she likes you, and act accordingly. Sounds too simple. Works anyway.

Her interest tends to rise to meet your expectations. Psychologists call it a self-fulfilling prophecy.

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Krueg's Strength & Size Journal

Krueg

Krueg

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Wednesday, July 11th 2012

Back Squat
1x10x45 (warm-up)
1x5x100
1x5x155
1x5x170
1x5x180
1x5x190

Chin-Ups
1x5
1x4
1x3
2x2

Flat Bench
1x10x45 (warm-up)
1x5x75
1x5x95
2x5x115
1x3x115
*Kinda p!ssed I couldnt get the last two reps. Guess I'll stick with 115 until it gets easier.

Incline Bench
1x5x65
1x5x75
2x5x90
1x4x90
 

"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.

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D

DanZy

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Krueg said:
I alterate Wrist Curls and Reverse Curls to strengthen my forearms. Yes, I know Deadlifts will work them, but I believe doing wrist work will help my grip.
Click to expand...
I reckon you're really wasting your time.
 
Krueg

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DanZy said:
I reckon you're really wasting your time.
Click to expand...
Thanks for the tip, :rolleyes:
 
Krueg

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Didnt realize the gym I go to closes at 8pm on Friday nights until I got there at 7:42pm yesterday and the doors were locked, which p!ssed me off.. Thought about just waiting til Monday to start my schedule but, I felt I had to train today.

Saturday, July 14th 2012.
Workout B

Front Squat
1x10x45 (warm-up)
1x5x95
1x5x125
3x5x150

Bent-Over Rows
1x10x45 (warm-up)
1x5x65
1x5x75
3x5x95

Over-Head Press
1x10x40 (warm-up)
1x5x60
1x5x70
2x5x80
1x3x80
*Might need to back off cause my press hasn't been increasing

Deadlift
160x5
190x5
210x5

Reverse Curls
2x8x50

Calf Raises
3X12X35
*Not sure why I backed off 15lbs to go for higher reps... but, guess thats what my mind and body wanted.


Had an okay workout, wasnt too motivated and felt tired. But, I'm glad I just went in there and got my lifts in.
 
Krueg

Krueg

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Monday, July 16th 2012
Workout A

Back Squat
1x10x45 (warm-up)
1x5x135
1x5x165
1x5x190
1x3x195
1x3x200


Chin-Ups
2x5
1x4
1x2 1/2
1x3

Bench Press
1x10x45 (warm-up)
1x5x75
1x5x95
1x5x115
2x5x105
1x10x75

Incline Press
1x5x65
1x5x75
2x5x90
1x3x90

Barbell Wrist Curls
2x10x60

Calf Raises
3x10x50
 

"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.

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Krueg

Krueg

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Wednesday July 18th 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x100
1x5x135
3x5x155

Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x95

OH Press
1x10x40 (Warm-Up)
1x5x50
1x5x60
3x5x70
*Been strugling with 80lbs so, thought I'd drop 10 pounds. Still a challenge but, could complete all my reps.

Deadlifts
155x5
190x5
210x5
*Felt a little easier, might shoot for 215 or 220 next Monday.

Skipped calves & forearms had to go home and get ready for work, had a good session.
 
Krueg

Krueg

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Friday, July 20th 2012
Workout A

Back Squat
1x10x45 (Warm-Up)
1x5x140
1x5x175
200x4
200x3
200x3

Chin-Ups
1x5
1x5
1x5
1x4
1x3

Bench
1x10x45 (Warm-Up)
1x5x75
1x5x95
3x5x105
*Been strugling with 115lbs and havent been progressing. Figured I should de-load and work my way back up.

Incline Press
1x5x65
1x5x75
3x5x85

Reverse Arm Curls
1x10x50
1x8x50

Machine Calf Raises
2x10x55
1x8x55

Had a good workout, gonna rest for the weekend (besides work) and hit it again Monday...
 
Krueg

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Monday, July 23rd. 2012

Front Squat
1x10x45 (warm-up)
1x5x100
1x5x125
3x5x145

Barbell Rows
1x10x45 (warm-up)
1x5x65
1x5x80
3x5x95

Over-Head Press
1x5x50
1x5x60
3x5x70

Deadlift
1x5x160
1x5x190
1x5x215 (PR)
*Found out this morning I was starting out too low when deadlifting, so I fixed that.

Barbell Wrists Curls
2x10x60

Machine Calf Raises
3x10x55

Pretty good workout, nothing special.
 
Krueg

Krueg

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Wednesday, July 25th. 2012
Workout A

Back Squat
1x10x45 (Warm-Up)
145x5
180x5
200x3
200x3
200x2

Chin-Ups
1x5
1x5
1x5
1x4
1x2

Bench Press
1x10x45 (Warm-Up)
1x5x75
1x5x95
3x5x105

Incline Press
1x5x65
1x5x75
2x5x85
1x5x75

Skipped Forearms.

Calf Raises
3x10x55
 
Krueg

Krueg

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Friday, July 27th. 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x100
1x5x125
3x5x150

Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x95

OverHead Press
1x5x50
1x5x60
3x5x70

Deadlift
165x5
195x5
225x3
*Grip was slipping on my 3rd rep, but I think I could of made it to 5 reps.

Calf Raises
4x10x60

Barbell Wrist Curls
2x10x60

Had a good workout, saw the first guy there with a training journal besides me.
 

"You Can't Argue a Woman Into Liking You"

You made your case like a lawyer. Stable job. Good guy. Ready for something real. All true. All irrelevant.

She weighed your points, nodded along, felt nothing — then fell hard for some tattooed bartender with a motorcycle and a gambling problem.

Logic is where attraction goes to die. The "22 Rules" work a level deeper, on the subconscious switches that decide within minutes whether you register as a MAN or as part of the furniture.

Stop presenting evidence. Start flipping switches.

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Krueg

Krueg

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Monday, July 30th. 2012
WorkOut A

Warm-Up:
Jump Rope - 100 reps

Back Squat:
1x10x45 (Warm-Up)
1x8x100 (Warm-Up)
-----------------------
1x5x160
1x5x180
1x4x200
2x3x200

Chin-Ups:
3x5
1x4
1x2 1/2

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Incline Press:
1x5x45
1x5x65
3x5x85

Reverse Arm Curls:
1x10x50
1x9x50

Calf Raises:
5x10x60

Time: Hour and a half.
 
Krueg

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Feels fine, but squats do take quite a bit of energy out of me.
 
Krueg

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You mean not making all 5 reps? A week or two ago I wanted to see if I could reach 200lbs and I did. I guess I been trying to work with that until it becomes easier. Though the other day I was thinking about dropping 10lbs this Friday and go 3x5 with 190 and work my way up.
 
Krueg

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Roumie said:
First off, great job on getting to 200lbs! Most men will never squat that much (or at all) in their lives.

I agree with dropping perhaps 5-10lbs and moving up, as opposed to trying to force up the reps at 200. I probably don't have to tell you but squats are not an exercise to do uncomfortably or with a higher chance at injury
Click to expand...
I agree with you, I dont have to go balls to the wall everytime. They dont feel uncomfortable, but more of a challenge... I like lifting on the heavier side at this point in my life. I started out in high school lifting with compound movents and power training; me being younger. I had other things on my mind and wanted to do other lifts, like bicep curls and machine exercises. Now I'm just concerned with my # and how to improve it.
 
Krueg

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Wednesday, August 1st.
Workout B

Front Squat:
1x10x45 (Warm-Up)
1x5x110
1x5x135
3x5x150

Bent-Over Rows:
1x10x45 (Warm-Up)
1x5x55
1x5x75
2x5x95
1x5x100 (PR)

OH Press:
1x10x30
1x5x50
1x5x60
3x5x70

Deadlift
165x5
195x5
225x5
*225 felt easier, going for 235 next week.

Skipped calves, sore from monday

Barbell Wrist Curls:
2x10x60
 

"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.

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Krueg

Krueg

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Friday, August 3rd. 2012.
Workout A

Warm-Up: Jump Rope 85 reps

Back Squat:
1x10x45 (Warm-Up)
1x8x95 (Warm-Up)
-------------------------
1x5x150
1x5x170
3x5x190

Chin-Ups:
3x5
1x4
1x3

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Not the best workout, just couldn't get into the rhythm.
 
Krueg

Krueg

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Monday, August 6th 2012
WorkOut B

Front Squat:
1x10x45 (Warm-Up)
1x5x110
1x5x135
3x5x150

Barbell Rows:
1x10x45 (Warm-Up)
1x5x70
1x5x80
3x5x100 (PR)

Shoulder Press:
1x5x50
1x5x60
3x5x70

Deadlift:
165x5
195x5
235x2 (PR)
*225 felt easier last week, but just adding that extra 10lbs felt pretty heavy.

Barbell Wrist Curls:
2x10x60

Machine Calf Raises:
3x10x60

Had alot better workout than Friday...
 
Krueg

Krueg

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Wednesday, August 8th. 2012
Workout A

Back Squat:
1x10x45 (Warm-Up)
1x5x160
1x5x180
3x3x200
*Found out I been squating a little too low and my rear is starting to tuck under, going to work on this...

Chin-Ups:
2x5
3x4

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Incline Press:
1x5x45
1x5x65
3x5x85

Reverse Arm Curls:
1x10x50
1x10x40
 
Krueg

Krueg

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Friday August 10th 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x110
1x5x130
3x5x150


Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x100

Standing Shoulder Press
1x5x30
1x5x50
3x5x70

Deadlift
165x5
195x5
230x2
230x2
 
Krueg

Krueg

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This past week has been busy for me and I missed Mondays (08/13/12) and Fridays (08/17/12) workout... Hoping next week will be better!
 

"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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22 Rules for Massive Success With Women
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