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 
"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.
skinny guy journal
- Thread starter gav
- Start date
"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, 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
"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.
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
"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.
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
"She's Out of Your League"
You've said it a hundred times. Maybe a thousand. And every time you say it, you train your brain to freeze the next time she walks into the room.
Leagues are a myth invented by guys who are scared of women.
She's a person. She has bad breath in the morning. She picks songs she can't sing in the shower. She overthinks her own texts.
Walk over. Say something. The league dissolves the second you open your mouth.
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 Laughed All Night. Then She Ghosted You. Here's Why."
Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.
Then: nothing. Two texts. No reply. What happened?
You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.
Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.