“The 22 Rules That Flip the Script With Women… And How You Can Use Them Tonight”

Most guys accidentally kill attraction before they even speak. They assume they need a bigger bank account, a better physique, or smoother lines. They miss the point.

Female desire operates on a specific set of psychological triggers.  Break them, and you're invisible. Follow them, and you become magnetic.

I learned this the hard way. Years of freezing up. Getting friend-zoned. Watching other guys walk away with the girl I wanted. Then I discovered a set of 22 simple rules that rewired my entire approach.

Read more...

Mex's Journal

Mex

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Monday July 19

21 squats @ 120 lbs

20 pullovers @ 25 lbs

2 sets of chin ups: 9 @ body weight, 5 @ body weight.

I had a few more squats in me. Next time I will go for a few more, maybe 23 or so along with the increased weight. Right now it feels like a hard cardio session as the weight is so light.
 

Mex

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Wednesday July 21

3x6 Bent rows @ 135 lbs

3x10 flat db press @ 40 lbs (each db)

3x5 ohp @ 85 lbs

arms were tired after the db press, first time doing them, so I kept the ohp light. Kept the workout light and sweet, gotta focus recovery on 20 rep squats coming up on Friday.
 

Mex

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Friday July 23

23 squats @ 125

20 pullovers @ 25

2 sets of pull ups: 8 @ body weight, 5 @ body weight

I dont want to knock on wood, but squats still felt too easy. I know they will kick my @$$ soon enough though as the weight goes up. But it still feels like a good cardio session...got me breathing heavy and heart racing fast.
 

Mex

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Monday July 26

21 squats @ 130 lbs

20 pullovers @ 25 lbs

2 sets of chin ups: 8 @ body weight, 6 @ body weight
 

Mex

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I was out working on research wed-sun last week so I could not make it to the gym. I will make up for the missed day this week by doing 20 rep squats mon wed and fri.

Monday Aug 2

20 squats @ 135

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight
 

What happens, IN HER MIND, is that she comes to see you as WORTHLESS simply because she hasn't had to INVEST anything in you in order to get you or to keep you.

You were an interesting diversion while she had nothing else to do. But now that someone a little more valuable has come along, someone who expects her to treat him very well, she'll have no problem at all dropping you or demoting you to lowly "friendship" status.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

Mex

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Wednesday Aug 4

20 squats @ 140

20 pullovers @ 25 lbs

1 set of pull ups: 7 @ body weight
1 set of chin ups:7 @ body weight

I did one less on the first set in hopes to increase the second set. Next time I will go for 8 on set one, 7 on set two. Then 8 and 8, then 9 & 8, then 9 & 9, etc. Eventually I will add weight to them, butmaybe after I get to 10 & 10 I will consider it.
 

manish

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Mex said:
Wednesday Aug 4

20 squats @ 140

20 pullovers @ 25 lbs

1 set of pull ups: 7 @ body weight
1 set of chin ups:7 @ body weight

I did one less on the first set in hopes to increase the second set. Next time I will go for 8 on set one, 7 on set two. Then 8 and 8, then 9 & 8, then 9 & 9, etc. Eventually I will add weight to them, butmaybe after I get to 10 & 10 I will consider it.

your sqats are cool... i wanna get there..:)

nice work out dude...so what are your goals?
 

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Friday Aug 6

20 squats @ 145

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:7 @ body weight

The weight was not too heavy, but my lower back started feeling weak from holding the bar up after about 16 reps. I think it because I squatted Wed too and had not fully recovered. I will def keep this 2 days a week from now on, and do other crap on wed. I know 145 is not heavy, and I have 20 repped more weight a few months back, but I cant argue with the body.
 

Mex

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manish said:
your sqats are cool... i wanna get there..:)

nice work out dude...so what are your goals?
Thanks Manish. My short term goal is to finish the 20 rep squat program and get as close to 200 lbs for 20 reps as possible. After that I want to work on getting my 5 rep maxes: 300+ deadlift, 250 squat, 185 bench, 135 overhead press. I think the toughest will be the overheads, I really suck at them.

In the process I want to thicken up my legs and arms a bit. I know this will happen as I approach my goals. Then I want to eventually lose some belly fat. I dont have too much fat, but you def cannot see my abs right now. Right now I cant worry too much about it as I am eating like a pig during the 20 rep squat program.
 

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Monday Aug 9

21 squats @ 150 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:7 @ body weight

Could not get the 8th chin up
 

Mex

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Friday Aug 13

20 squats @ 155 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Not much improvements on pull/chins, probably because the 20 reps are talking more and more energy as the weight increases.

Today, I was surprised at how easy the squats felt on my glutes/hams. Not to say I had an easy time though. My lower back seems to be the weak link in my core, as it has been the first area to start shaking the last few sessions. I really have to focus on not letting my back round for the last few reps, as well as making sure I dont do a good morning.
 

Mex

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Monday Aug 16

20 squats @ 160

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Was not as tough on the lower back as the last few sessions. But My legs were shaking, knees and below in particular. It is easy to take the tension off those parts when standing when weight is low, but as the weight goes up I guess I have to pay more attention.

I am half way through the prgram now in terms of poundage (and time), started at 120, now at 160, going for 200. But the difficulty increases exponentially, so I am probably only 1/10 of the way there in terms of that...haha
 

manish

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hmmm..as i,m suffering from wrist injury..i,m also concentrating with squats...

how much deep do u squat...below 90 degree??
 

Mex

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I go below 90 degree. I go until my legs touch my calfs, which happens to be where my hamstrings are stretched as far as my body will comfortably allow. I used to go to parallel, but I found that, as Rippetoe suggests, when you go really deep, you can utilize the bounce caused by stretching your hamstrings and glutes.

Its all about foot position in determining how deep you need to go before your reach the bounce. I have my heels about 1.5 inches in from my outer shoulder, and toes point about 30 degrees (looking down at my feet forms a 60-60-60 triangle). Just make sure your knees track your foot position during the whole squat, and the bounce will feel very natural. I recommend reading Starting Strength for good info on this topic, that is where I learned from. You might need to adjust your foot position a little as your anatomy differs, but I am more comfortable with feet a tad closer than what other people use.

Play around while the weight is light. If you do some high reps, such as 20 reps, then your body will tell you where to put your feet. Just make sure you follow three rules 1) always having your knees track your feet, 2) driving with your hips, and 3) keeping the back straight. Other than those, play around with the other variables until you find a spot where you can go deep and having it feel natural.
 

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Friday Aug 20

18 squats @ 165 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Failed on 20 reppers today. Actually, I might have been able to get one more, but I have no spotter. My gym has a saftey rack, but it is an external attachment to the squat rack, and is not adjustable. The height of it will not allow me to go below parallel so I never use it. I know, its a problem.

Anyway my lower back was really about to give up so I did not want to get stuck in the bottom. I will give it another go next week, but I am having some thoughts of halting the 20 rep program, and working on deads to strengthen my lower back, then come back to 20 reppers. Any thoughts?

The alternative is to go to another gym and keep trying to crank these out using a real squat rack, which is really an inconvenience time-wise so I would like to leave that as a last resort.
 

What happens, IN HER MIND, is that she comes to see you as WORTHLESS simply because she hasn't had to INVEST anything in you in order to get you or to keep you.

You were an interesting diversion while she had nothing else to do. But now that someone a little more valuable has come along, someone who expects her to treat him very well, she'll have no problem at all dropping you or demoting you to lowly "friendship" status.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

EFFORT

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Mex

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EFFORT said:
What is your goal?
Well, my strength goals for 5RM are: deadlift-300, squat-250, and bench-185. I guess I would like to get my ohp to 135 too, but I really suck at those, maybe that is a better 1RM target. I would be happy to reach these numbers by the end of 2010, which I think should be feasible in 3 months, given the right routine.

As far as appearance, I have been able to add some mass to my upper legs, back, and upper arms just with the 20 rep squats and pull-ups. I really want to get some mass on my forearms, and calfs too, since they are pretty tapered right now, and I think deads should help with the forearms.

Finally,I also would like to reach 200 on 20 rep squats as a personal challenge, since I already started this. But maybe I need to work on other things before completing this...not sure.
 

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Mex said:
Well, my strength goals for 5RM are: deadlift-300, squat-250, and bench-185. I guess I would like to get my ohp to 135 too, but I really suck at those, maybe that is a better 1RM target. I would be happy to reach these numbers by the end of 2010, which I think should be feasible in 3 months, given the right routine.

As far as appearance, I have been able to add some mass to my upper legs, back, and upper arms just with the 20 rep squats and pull-ups. I really want to get some mass on my forearms, and calfs too, since they are pretty tapered right now, and I think deads should help with the forearms.

Finally,I also would like to reach 200 on 20 rep squats as a personal challenge, since I already started this. But maybe I need to work on other things before completing this...not sure.
Modified Westside routines will get you there, check out ironaddicts.com
 

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I attempted 20 rep squats @ 165 again one week ago and failed at 18 again, same issue, lower back gave out. I took the rest of the week off, and went back today.

I got a buddy of mine to start going to the gym with. Today was his first day, and he is doing SS. I figure I will do SS with him, and in the meantime, I will have a spotter so I can push my maxes without worrying about getting stuck.

I am going to use SS to build up my dl, and press movements for a while, as I dont think I am really intermediate status yet. I am going to see if SS can get me to 300/225/175 for 5 reps. In the meantime, I really want to get my ohp up too, I f'n hate doing them though...

But I am leaving town tomorrow night for research for a few days. The hotel I am staying at say they have a gym, but I doubt they have free weights, they never do. So I am set back another week it looks like. I will try to do something though, even if its just push-ups and some cardio.
 

Mex

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My gym finally got a dip station...nice!. During the last two weeks I have been working out with a buddy of mine, and he is doing SS. I continued with SS as well, and started learning power cleans. They are quite technical, but I think I am doing alright in terms of form, considering that I have no coach. I am really having fun with these, the explosiveness is really cool.

Anyway, I have been trying to decide on a new routine, and I would appreciate any advice from folks here on if I should change something.

Goals are: 300 lb deadlift (1x5), 250 lb squat (3x5), and 185 lb bench (3x5) by christmas time. I would also love to get my ohp to 135lb for 3x5 too.

Right now I am at: 225 dead, 200 squat, 150 bench, and 100 ohp, so I think this is a pretty conservative goal, and expect to surpass at least one of those.

Mon
back squat: 3x5
flat bench: 3x5
deadlift: 1x5
chinups: 2 sets 5-8 reps each (weighted if needed)

Wed
front squat: 3x5
ohp: 3x5
bent rows: 3x5
pullups: 2 sets 5-8 reps each (weighted if needed)

Fri
back squat: 3x5
incline bench: 3x5
power cleans: 5x3
dips: 2 sets 5-8 reps each (weighted if needed)

I am still contemplating. In the meantime I am staying on SS and awaiting any advice on here.
 
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