"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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MetalFortress' lifting journal

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MetalFortress

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KB SNATCHES (24 Kilo):

5+5
10+10
10+10
10+10
10+10
10+10
10+10

With a little twist... I eliminate all element of swinging the KB from my lift... in other worse, like a floor snatch. It's almost a straight up and down snatch, and I end up working the biceps and quads pretty hard. Last 4 sets done with reverse curl negatives.
 
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"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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MetalFortress

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TODAY:

Bench Press

135x5
135x3
135x3

Dumbbell Bench Press

45x5
40x5
40x5
40x5
40x5
40x5
45x5


DB bench presses done with the weights perpendicular to my body. Usually I hold them parallel to my body. I needed to work the chest more so I changed up a bit. As you might notice by the weights used, my chest is rather neglected.
 
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MetalFortress

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Erm, somehow I forgot to post the workout I did on Tuesday.

WEIGHTED AB HYPEREXTENSION SITUPS (in other words, reverse reverse hypers)

5x25
8x25
8x25
5x25

The 25 refers to holding a plate on my chest. I knew it would work my abs, but somehow it worked my obliques a lot too. One more reason why heavy weight > light weight.

As far as weight, I am now 207. I stopped calculating my bodyfat percentage with that stupid electronic scale, but I am seeing the beginnings of upper abs and obliques. I've come a long way, and now I'm hitting the home stretch.

Chest is BY FAR the weakest area of my physique, so extra emphasis has been added on the chest, starting with that earlier DB bench workout. Olympic lifting and front squats will continue to make up the general core of the workout. Extra abs and obliques will be done as well.
 

"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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semag

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Originally posted by MetalFortress
Less volume and higher frequency should help me get back into the swing of things.
Click to expand...
you ever tried less volume and less frequency bro?
 
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semag

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what i meant was, half the volume and the same frequency, and try to up the weight since you're doing less sets.
 

"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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MetalFortress

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Since I do low reps, the weight I do is still heavy. My later sets usually drop off if it doesn't involve squats, but with squats, I tend to go it slow since I don't want to test myself, mess up, and then send the sound of barbell-on-power-rack crashing through the gym.

Actually, I might take the barbell out of the power rack and stack up those soft yoga mats as cushions in case of drop to test myself on front squats...
 
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semag

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hm.... gotcha

one more question, you tried the 20 rep set in either squat or leg press after your sets of heavies yet?
 
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semag

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I understand disliking leg press, but a 20 rep set with more weight than you think you can do is pretty brutal ;) especially after the heavy squats.
 
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MetalFortress

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I set a huge new PR today

JERKS:

135x4
155x4
175x2
160x4

DB BENCH PRESS:

(45x2)x5
(55x2)x3 (failed on 4th rep attempt)
(50x2)x5
(50x2)x5 (15 second negative on last rep)

FRONT SQUAT:

135x5
165x5
210x1 (PR!!! (bw: 207 lbs)
185x5



Conclusion: First time ever front squatting more than my bodyweight. I can't even believe I PRed on front squats, considering I was already somewhat tired out from the jerks. My old PR was 195 lbs.
__________________
 

"She Liked You in March. It's October Now."

Attraction runs on a clock.

She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.

The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."

One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.

Make the move while she's still inventing reasons to be near you.

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RaWBLooD

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nice progress.
 
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Lifeforce

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Hey MF. I was thinking a little about your lifts and the DB pressing. I don't know about you but I get stuck pretty easy on the db presses if I only do them. You've ever thought about mixing the exercises up like doing 3 sets flat db bench, 3 set flat bb bench and then 4 set incline db or similar? I think you will grow better than working yourself into one exercise only. It's only a matter of time before you plataue on the weight.
 
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MetalFortress

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Originally posted by Lifeforce
Hey MF. I was thinking a little about your lifts and the DB pressing. I don't know about you but I get stuck pretty easy on the db presses if I only do them. You've ever thought about mixing the exercises up like doing 3 sets flat db bench, 3 set flat bb bench and then 4 set incline db or similar? I think you will grow better than working yourself into one exercise only. It's only a matter of time before you plataue on the weight.
Click to expand...
I don't workout with a spotter/partner so I don't like doing barbell bench presses (plus they just don't feel right compared to db bench). DB inclines are a good idea though, and once I plateau I'll probably find a way to work dips back in, too.
 

“The 22 Psychological Triggers That Make Women Chase You… Starting Tonight”

Forget the cash, the cars, and the chiseled jawlines. Female desire operates on a completely different frequency. Primal. Subconscious. Triggers that bypass her logic and hit her on a gut level. Most guys are totally blind to them.

I know because I was one of them. The overthinking. The paralysis. The silent drive home kicking yourself for freezing up. Watching average guys walk away with the girl while you stood there stuck in your own head.

Then I decoded the psychology behind what actually makes women tick. 22 hard rules.  Subtle behavioral shifts that rewired my entire reality. The anxiety evaporated. Women started leaning in. Investing. Chasing.

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