mid_au
Don Juan
nice lifting gav! good job on the new records.. i weigh around the same as you, i wish i could lift what you do! keep it up 
"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.
skinny guy journal
- Thread starter gav
- Start date
"The Coffee Shop Girl You Never Spoke To"
You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.
For all you know, she's married now. To some guy who said something. Anything.
Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.
The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.
shoulders, biceps and triceps
(exam on friday again, so cramming more than just lecture notes)
weight: 69.5kg
db shoulder press
22kg * 6
22kg * 6
22kg * 6
shoulder press machine
64kg * 3
db lat raises
10kg * 5
10kg * 5
db forward raises
14kg * 6
14kg * 6
bb bicep curls
35kg * 5
35kg * 5
35kg * 4
35kg * 4
hammer curls
30kg * 6
30kg * 6
30kg * 6
tricep cable overhead extensions
59kg * 6 NEW RECORD
59kg * 6
59kg * 6
59kg * 5
overhead db extensions (1arm)
10kg * 6
(exam on friday again, so cramming more than just lecture notes)
weight: 69.5kg
db shoulder press
22kg * 6
22kg * 6
22kg * 6
shoulder press machine
64kg * 3
db lat raises
10kg * 5
10kg * 5
db forward raises
14kg * 6
14kg * 6
bb bicep curls
35kg * 5
35kg * 5
35kg * 4
35kg * 4
hammer curls
30kg * 6
30kg * 6
30kg * 6
tricep cable overhead extensions
59kg * 6 NEW RECORD
59kg * 6
59kg * 6
59kg * 5
overhead db extensions (1arm)
10kg * 6
legs
weight: 68kg - FVCKING EXAMS! AND SEX TO HARDCORE TRANCE
squats
90kg * 6
90kg * 6
100kg * 5
100kg * 5
90kg * 6
stiff deads
75kg * 6
75kg * 6
leg curls
91kg * 6
91kg * 6
calve raises
seated:
70kg * 8
70kg * 8
standing
70kg * 8
weight: 68kg - FVCKING EXAMS! AND SEX TO HARDCORE TRANCE
squats
90kg * 6
90kg * 6
100kg * 5
100kg * 5
90kg * 6
stiff deads
75kg * 6
75kg * 6
leg curls
91kg * 6
91kg * 6
calve raises
seated:
70kg * 8
70kg * 8
standing
70kg * 8
yesterday: back
weight: 68kg
wide grip pull ups
10reps
7reps
6reps
deads
105kg * 5
105kg * 5
-------------
today: chest/shoulders
weight 68kg
db incline bench
28kg * 5
28kg * 5
28kg * 5
bb bench
65kg * 5
65kg * 4
decline bench
26kg * 4
26kg * 4
flies
10kg * 15
12kg * 10
db shoulder press
20kg * 5
20kg * 5
lateral raises
9kg * 7
9kg * 7
----------------
I've lost a little strength recently, most of which is mental. should be back to usual by next week, provided i don't have to work all week
weight: 68kg
wide grip pull ups
10reps
7reps
6reps
deads
105kg * 5
105kg * 5
-------------
today: chest/shoulders
weight 68kg
db incline bench
28kg * 5
28kg * 5
28kg * 5
bb bench
65kg * 5
65kg * 4
decline bench
26kg * 4
26kg * 4
flies
10kg * 15
12kg * 10
db shoulder press
20kg * 5
20kg * 5
lateral raises
9kg * 7
9kg * 7
----------------
I've lost a little strength recently, most of which is mental. should be back to usual by next week, provided i don't have to work all week
arms
weight: 68kg
bb bi curls
35kg * 4
35kg * 5
35kg * 4
35kg * 3
db curls
20kg * 6
20kg * 5
20kg * 5
reverse grip pullups
10reps
10reps
overhead tricep cable extensions
61kg * 5
61kg * 5
61kg * 4
61kg * 4
cable pushdowns
50kg * 6
50kg * 5
50kg * 5
overhead db exts
10kg * 6
10kg * 6
weight: 68kg
bb bi curls
35kg * 4
35kg * 5
35kg * 4
35kg * 3
db curls
20kg * 6
20kg * 5
20kg * 5
reverse grip pullups
10reps
10reps
overhead tricep cable extensions
61kg * 5
61kg * 5
61kg * 4
61kg * 4
cable pushdowns
50kg * 6
50kg * 5
50kg * 5
overhead db exts
10kg * 6
10kg * 6
"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.
thursday
shoulders + abs
db shoulder press
22kg * 6
22kg * 5
22kg * 5
machine shoulder press
61kg * 6
61kg * 4
61kg * 5
lat raises
10kg * 6
10kg * 6
usual ab workout
--------
friday
chest
db incline bench
28kg * 6
28kg * 6
30kg * 3
bb flat bench
65kg * 6
67.5kg * 5 NEW RECORD
db decline
26kg * 4
22kg * 5
db flies
12kg * 8
12kg * 8
seated calve raises
55kg * 8
55kg * 8
55kg * 8
pullups widegrip
5reps
5reps
pullups reverse narrow grip
10reps
----
---
weight: 69kg
shoulders + abs
db shoulder press
22kg * 6
22kg * 5
22kg * 5
machine shoulder press
61kg * 6
61kg * 4
61kg * 5
lat raises
10kg * 6
10kg * 6
usual ab workout
--------
friday
chest
db incline bench
28kg * 6
28kg * 6
30kg * 3
bb flat bench
65kg * 6
67.5kg * 5 NEW RECORD
db decline
26kg * 4
22kg * 5
db flies
12kg * 8
12kg * 8
seated calve raises
55kg * 8
55kg * 8
55kg * 8
pullups widegrip
5reps
5reps
pullups reverse narrow grip
10reps
----
---
weight: 69kg
back and traps
weight: 68kg
deads
90kg * 6
110kg * 4
120kg * 2
110kg * 4
wide grip chin ups
9reps
4reps
narrow grip
6reps
bent over bb rows
50kg * 7
55kg * 6
shrugs
110kg * 4
90kg * 6
90kg * 6
90kg * 6
Chest + lats are looking really good just now. Tomorrow, i'm hitting the 70kg mark with my benches.
weight: 68kg
deads
90kg * 6
110kg * 4
120kg * 2
110kg * 4
wide grip chin ups
9reps
4reps
narrow grip
6reps
bent over bb rows
50kg * 7
55kg * 6
shrugs
110kg * 4
90kg * 6
90kg * 6
90kg * 6
Chest + lats are looking really good just now. Tomorrow, i'm hitting the 70kg mark with my benches.
chest + abs
weight: 68.5kg
incline db bench
28kg * 6
28kg * 6
28kg * 6
bb flat bench
60kg * 3
65kg * 4
65kg * 4
i was lifting stuff at work before the gym today, so i was struggling with these lifts
decline db
22kg * 6
22kg * 6
db flies
decline: 12kg * 8
flat: 12kg * 10
normal ab workout
weight: 68.5kg
incline db bench
28kg * 6
28kg * 6
28kg * 6
bb flat bench
60kg * 3
65kg * 4
65kg * 4
i was lifting stuff at work before the gym today, so i was struggling with these lifts
decline db
22kg * 6
22kg * 6
db flies
decline: 12kg * 8
flat: 12kg * 10
normal ab workout
"I'm Not Looking for Anything Serious Right Now"
When a woman says it, guys hear a confession. A heads-up. A scheduling conflict.
Here's the translation: I don't feel anything. Right now. With you.
Watch what happens when a man triggers actual attraction. The busy career, the recent breakup, the "not in a place to date" — all of it evaporates instantly. The same woman who was guarding her freedom is suddenly free every night.
The "22 Rules" explain why. When the right switches flip, her timeline rearranges itself around you.
shoulders
weight: 68kg
db shoulder press
22kg *6
22kg * 10 !!! NEW RECORD
26kg * 4 NEW RECORD
machine shoulder press
64kg * 9 NEW RECORD
66kg * 9 NEW RECORD
68kg * 9 NEW RECORD
lat raises
10kg * 8
10kg * 8
12kg * 6 NEW RECORD
the gym was playin some proper music the day :woo: - dance, not ****ING RADIOHEAD
so i was making some major lifts
weight: 68kg
db shoulder press
22kg *6
22kg * 10 !!! NEW RECORD
26kg * 4 NEW RECORD
machine shoulder press
64kg * 9 NEW RECORD
66kg * 9 NEW RECORD
68kg * 9 NEW RECORD
lat raises
10kg * 8
10kg * 8
12kg * 6 NEW RECORD
the gym was playin some proper music the day :woo: - dance, not ****ING RADIOHEAD
so i was making some major lifts
cheers double
biceps and triceps
weight: 68kg
bb curls
35kg * 5
35kg * 5
35kg * 6
ez bar curls (concentrated)
30kg * 5
20kg * 15
db hammers
20kg * 4
reverse narrow pullups
10reps
10reps
overhead cable tri press
59kg * 8
64kg * 4 NEW RECORD
59kg * 8
tri cable pushdowns
55kg * 6 NEW RECORD
50kg * 10 NEW RECORD
50kg * 8
Overhead db onearm presses
10kg * 8
10kg * 8
biceps and triceps
weight: 68kg
bb curls
35kg * 5
35kg * 5
35kg * 6
ez bar curls (concentrated)
30kg * 5
20kg * 15
db hammers
20kg * 4
reverse narrow pullups
10reps
10reps
overhead cable tri press
59kg * 8
64kg * 4 NEW RECORD
59kg * 8
tri cable pushdowns
55kg * 6 NEW RECORD
50kg * 10 NEW RECORD
50kg * 8
Overhead db onearm presses
10kg * 8
10kg * 8
"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.
Centaurion
Master Don Juan
I just looked quickly over your journal, and I got some questions.
- why are you doing DB shoulder press AND machine shoulder press?
- why are you doing incline DB press BEFORE bench press?
and also, I would add some close grip BP on the triceps day. It's probably the best triceps excersise there is.
- why are you doing DB shoulder press AND machine shoulder press?
- why are you doing incline DB press BEFORE bench press?
and also, I would add some close grip BP on the triceps day. It's probably the best triceps excersise there is.
db shoulder + machine press - i'm looking for around 8sets for my shoulders, 3 from db, 2 from lat raises, i just figured that machine shoulder presses would be a good one to throw in there, especially since i can lift more with it; with my db shoulder press, i can turn the weights for a fuller range of motion, which probably cancels out some weight
incline db press before bench - again, i turn the dbs at the top, large range of motion; this gives me a good warm up so i can hit the bench with full strength. without the incline db press with twists, i'm weaker on the bb bench
chest + abs
weight: 68kg
db incline bench
28kg * 10 NEW RECORD
30kg * 4
30kg * 7 NEW RECORD
bb flat bench - the last two in each set were negatives
67.5kg * 4
70kg * 4
65kg * 4
db decline
26kg * 6
db flies
12kg * 10
12kg * 10
db lateral raises
10kg * 6
10kg * 6
normal ab workout
weight: 68kg
db incline bench
28kg * 10 NEW RECORD
30kg * 4
30kg * 7 NEW RECORD
bb flat bench - the last two in each set were negatives
67.5kg * 4
70kg * 4
65kg * 4
db decline
26kg * 6
db flies
12kg * 10
12kg * 10
db lateral raises
10kg * 6
10kg * 6
normal ab workout
"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.