"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.
Lifeforce Weightlifting Journal
- Thread starter Lifeforce
- 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.
Deadlift 5x115 kg
Deadlift 4x115 kg
Rows 5x65 kg overhand (strict)
Rows 3x65 kg
Rows 6x65 kg underhand
Good Mornings 8x85 kg (strict)
Good Mornings 4x85 kg
Leg raises attached to machine ??x15 kg
Leg raises attached to machine (15 breath pause) 5x15 kg
Leg raises attached to machine ??x15 kg
Chin ups 9xBW (very strict!)
Chin ups 3xbw
Chin ups 6or7xbw (not so strict)
10 minutes stretch
Weight around 76 (on creatine since three days)
It seems my strictness is paying off, the deadlifts flew up, but I was too fatiqued from the heat and minimal oxygen supply to lift any good.
chin ups look very good for strict form man i do the chinups with pretty crappy form but it has given me pretty good results so why change it
Well I try to do the corrext motion foremost. When bench pressing I go down to my chest, pause so the bar is still and then return it. When I chin-up I go down 100% and don't sway forward and try to use my lats and bis only. I guess as long as you see results it's all good, but I've stopped getting good results. :/
"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.
(tried some warm up for the squat but I was sour in my lower back so I didn't want to risk injuring myself with a bad stabilizer)
Bench Presses 5x65 kg
Bench Presses 4x65 kg
Bench Presses 2x70 kg
Bench Presses (negatives) 3x75 kg
Damn, I hope I can make a strict 8x65 next time.
Static hold 15x60 kg
Static hold 10x100 kg
Static hold 10x140 kg
Static hold 10x165 kg
Static hold 4x185 kg
(pretty hard to hold with sweaty palms, it's the hottest summer ever in sweden!)
Next time will be some serious squatting.
btw you aint doing olympic lifting anymore?
Squats 6x105 kg New record
Squats 5x105 kg
Squats 4x105 kg
Almost ATTG all the times, no pause
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
(I'll do real ones next time)
Standing calves raises 10x110 kg New record
Standing calves raises 6x110 kg (15 breath pause)
Standing calves raises 10x110 kg
(increase to 115 next time)
END:
Deadlifts 8x115 kg New record
Deadlifts 6x120 kg New record
Deadlifts 3x125 kg New record
Deadlifts 8x105 kg
Somehow I hurt my back doing the last set, I kept very good form throughout, I think it had to do with too little warm up or something)
Close grip bench 8x60 kg New record
Close grip bench 6x65 kg New recordf
Close grip bench 3+1assistx70 kg New record
Chin ups 8
Chin ups 3
Chin ups 6
Couldn't do rows or good mornings because of my back
End:
Bench press 7x65 kg (wide grip) New record
Bench press 4x65 kg (wide grip)
Bench press 3x70 kg (wide grip) New record
Bench press 3x80 kg (negatives) New record
Bench press incline with db 8x26.4 New record
Bench press incline with db 5x26.4
Military presses 4x45 kg
Push presses 8x55 kg New record
Push presses 6x55 kg
Biceps curls 5x40 kg (wider grip) New record
Biceps curls 8x50 kg (negatives) New record
Biceps curls 6x50 kg (negatives)
Some wrist curls
end:
"She Wants a Man, Not a Boy"
You asked her if she wanted to grab coffee. Then you asked if the time worked. Then you asked if the place was okay. Then you asked if she'd prefer tea.
Four questions. Four chances for her to say no. Four signals that you're terrified of making a decision.
Plan it. Pick the place. Pick the time. Tell her where to meet you. She'll either show up or she won't.
Either way, you look like a man instead of a scared little boy.
i can understand your a bit frustrated when your upper body lifts dont get better...i cant really understand why it is....i would recommend you to follow my GREAT back routine......1xdeadlifts and 2xweighted chinups per week...nothing else....your potential in the chinups must be big....you really need to get them up man it have to be possible!!
your calves look like my quads
I think I look skinny in my side chest because my legs dwarf my upper body. My arms are 35.5 cm flexed (+1.5 cm in just a few weeks). My chest is over 1 m so I'm not considered small at all IMO. My quads are 58.5 cm and my calves 41 cm. So there's an unbalance. My arms should be as big as my calves if I had more symmetry.
currently I'm at 76 kg.
dude the only reason my chin-ups were that weak was because I had to keep perfect form not to get pain in my lower back. =) Your program sounds good, but I don't think my back is a problem for me. It's my chest and if the mirror tells me right, it's heading in the right direction.
haha.. thanks man... i've been hitting the calves like a maniac. I've never had my calves so big as they are now. Previous record was 40.5 cm I think at 80 kg.
having some problems paying attention sometimes ya know oooright, my calves are same size as my arms and i never trained them and my squat is low. and im hitting my arms very hard!! i have heard the calves=arms theory, too. but i doubt its accurate.....most people seem to have bigger calves than arms EXCEPT beachlifters.Thanks semag... you've been getting up some serious weights.. that 195x20 is not a bad 20 reper. You'll squash my 220x17 record soon. :/ Not talking about the incline dblifts. just insane.
Edit: Come to think about it, didn't see your 20x195 was ATTG. respect.
"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.
3 sets is definatly enough I only do 3 sets and I've discovered a great technique to use (thanks to semag)
Do 1 set 6-10 reps with full range of motion
Wait 15 breaths and then do as many as you can.
Wait 2 minutes and press out as many as you can.
Really blasts them to hell. I've grown over 1-2 cm in the last month, I'm pretty happy about that. =)
Bench press 6x67.5 kg (wide grip) new record
Bench press 6x70 kg (semi wide) new record
Bench press 3x72.5 kg (semi wide) new record
Bench press incline db 6x26.4
Bench press incline db 4x26.4
Bench press incline db 6x21.4
Had no spotter, I'm sure I could have pushed out a few more reps altogether
(warm up)
Bent over rows 8x20 kg
Bent over rows 5x40 kg
Bent over rows 3x60 kg
Bent over rows 6x70 kg aborted set new record anyway
I thought my back was all healed, but I felt a little from the injury so I decided to stop the set and wait for it to heal.
Biceps curls 4x40 kg
Biceps curls 4x50 kg (negatives)
(I think I was tired after the bent over rows and heaving dbs for bench press)
db rows 4x40 kg ??? record
db rows 6x31.4 kg
Farmer's walk 51.4 kgx1 lap new record
Stone carry 90 kgx1 lap
Stone carry 90 kgx1 lap
**** I hate when people stare at me while I work out. Especially the stone carrys are very popular it seems. They are a good basic exercise though.
btw... I accidently cought my leg between two plates... it hurted like hell! =D
"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.