"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.

Read more...

MetalFortress' lifting journal

M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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.
 
Last edited:

"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.

Read more...

M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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.
 
M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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.
 

"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.

Read more...

S

semag

Master Don Juan
Joined
Jan 31, 2002
Messages
1,269
Reaction score
1
Age
42
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?
 
S

semag

Master Don Juan
Joined
Jan 31, 2002
Messages
1,269
Reaction score
1
Age
42
what i meant was, half the volume and the same frequency, and try to up the weight since you're doing less sets.
 

"Nervous Around Beautiful Women? There's a Rule for That"

I could talk to any woman I wasn't attracted to. Charming, funny, relaxed. Then a gorgeous woman looked my way and I'd become a sweating, babbling mess.

The fix took me years to find and ten minutes to learn. Nervousness and excitement are the same physical state — pounding heart, adrenaline, flushed face. Your brain just picks the label. And you can pick a better one.

Rule 16 shows you how. You feel the nerves, relabel them as excitement, and let that energy pour out as enthusiasm. Women notice the guy radiating it. They always do.

Read more...

M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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...
 
S

semag

Master Don Juan
Joined
Jan 31, 2002
Messages
1,269
Reaction score
1
Age
42
hm.... gotcha

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

semag

Master Don Juan
Joined
Jan 31, 2002
Messages
1,269
Reaction score
1
Age
42
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.
 
M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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.
__________________
 

“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.

Read more...

R

RaWBLooD

Master Don Juan
Joined
Sep 13, 2005
Messages
998
Reaction score
0
Age
45
Location
depends
nice progress.
 
L

Lifeforce

Master Don Juan
Joined
Nov 8, 2003
Messages
2,091
Reaction score
18
Location
SWEDEN
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.
 
M

MetalFortress

Master Don Juan
Joined
Jun 28, 2003
Messages
3,264
Reaction score
22
Location
Keesler AFB, Mississippi
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.
 

"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.

Read more...

You must log in or register to reply here.
22 Rules for Massive Success With Women
Top