"The Kiss of Death Mistake"

You replay the conversation at 2 a.m. She texted back fast yesterday. Today, nothing. Was that smile friendly or flirty? What did the shoulder touch mean?

Every hour you spend decoding her signals drains your confidence and hands her the controls. Women can sense that insecurity from across the room — and it repels them.

One of the "22 Rules" kills the obsession on the spot: assume she likes you, and act accordingly. Sounds too simple. Works anyway.

Her interest tends to rise to meet your expectations. Psychologists call it a self-fulfilling prophecy.

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Spesmilitis's workout journal

spesmilitis

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squats- 135, 8, 6, 5 reps. Personal best.

hip abuductors, 4 sets

deadlifts- 4 sets, personal best from 255 5 sets.

hip extentions - 4 sets

leg curls - 1 set.
 

"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.

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spesmilitis

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weighted pull ups- 35 weight, 7 reps, 45 weight, 4 reps, 35 weight 3 reps.
next time, go for outmost grip as comfortably possible, start at 45 lbs, try 7 reps. First time doing these (replaced the pull downs), love it.

Flat press: 60 lbs 9 reps. 60 lbs, 5 reps, then 3 reps of 50's/ personal best rep wise. next time do 65 6-7 reps.

Rows: 85 lbs 6 reps middle setting. 5 reps, then 3 reps of 60 top setting. Same as last personal best. C'mon, get 7 next time!

Shoulder press: 85 2 reps, 70 5 reps. AW. Personal best at this is 6, and 9 reps of 80. Since its my last workout, its expected to be lower. Start at 80 next time,.

Heavy ab work.
 

spesmilitis

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Squats- 135 lbs, 8,7,6 reps. Same as last personal best.

Deadlifts- 225 5 reps x 4 sets.

Hip abductors- 226 lbs .

hip extentions

leg curls
 

spesmilitis

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did this on friday

weighted pull ups: 45 lbs- 6 reps. 35 lbs 5 reps

chest press: 65-6 reps. 65-3 reps then 2 reps of 50's. same as last personal best

rows: 85-7 reps. 85 6, then 3 reps of 60. PErsonal best.

shoulder press: 80 lbs 4. 75 4. Ouch.

heavy ab work.
 

spesmilitis

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squats: 140 lbs: 6, 4, 4, reps. Personal best.

hip abductors: 225 lbs (go up).

deadlifts 230 6 reps x 3 sets. (note, keep those hips low!)

hip extentions

leg curls
 

"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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spesmilitis

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2 days ago

weighted pull ups- 45 lbs weight. 7 reps. 35 lbs 4 reps, 25 lb 5 reps. Concentrate more on form, aim for 5 with perfect form next time. After 45, go striaght to 25. Personal best

chest press-65 lbs. 5 reps. 60lbs 5 reps then 4 of 45's. Time to mix it up, doing incline bb press from now on.

Rows-87.5 lbs- 5 reps. 5 reps then 4 of 62.5 for top settting. Personal best.

shoulder press-75 forgot to write down. Time to mix this up do, now doing db shoulder press.
 

spesmilitis

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yesterday.

squat- 140 lbs, 7 reps, 6 reps, 4 reps. Personal best. Time to go up to 145.

hip abductors- 235

deadlifts- 235- 5, 5, reps. 225 5 reps. Keep hips low. Start at 225 next time.

hip extentions. Start at 85 next time, do 8.

leg curls.
 

spesmilitis

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was at other gym cuz im outta town, had new equipment.

pull downs/pullups. (couldn't do my regular weighted pullups)

Incline chest press. 25's did 10 reps. 30's did 10 reps. Next time, go up to 35, go for 7-8 reps.

rows-

dumbell shoulder press- 40's 10, 7,6 reps. Go up to 45 next time.

weighted sit ups

calves
 

spesmilitis

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monday:

squats: 145: 5, 5, 4, sets Personal best

hip abductors

deadlifts: 225 6, 6, 5, 5, reps

hip extentions:

leg curls
 

spesmilitis

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weighted pull ups: 45 lbs 5. 25 lbs 6, 6, reps. Found a way to do these easier, keep the weight between the thighs! This exersice just got a whole lot better.

incline bb chest press: 35's. 5, 5, reps. Personal best.

Rows: 87.5 - 8 reps middle set. Top setting 6, 3 reps. Personal best.

db shoulder press: 45's. 9 reps. 4 reps, then 3 of 37's. Personal best.
 

"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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spesmilitis

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squats- 145- 7 Personal best. Try to go lower next time, below p. New squart exercise, do as many reps of 115. Today 13 reps.

hip adductors- do back most setting.

deadlifts- 225 6x4. Remember to bring your straps. Warm up with 210 next time.

hip abductors- Remember to do these more fluidly. Calves/knee's flex, hip thrust forward, head up, all in one motion.

leg curls-

Try glut-hams on leg curl machine, set weight to highest setting.
 

Skilla_Staz

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spesmilitis said:
Try glut-hams on leg curl machine, set weight to highest setting.
Are you trying to do glute/ham raises on the leg curl machine? Is this a lying leg curl or a sitting one? If it's sitting then theres no way you can do glute/ham raises. I applaud you for adding these though, I love them.
 

spesmilitis

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Its the one where you lie on your stomach. I was pretty bummed out that my
gym didn't have a probably glute/ham machine. But then I realized that if I pin the leg curl machine at the highest weight so it won't move, I can move my body up. Can't wait to try this out.
 

Skilla_Staz

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That might just work, although on my G/H raises, my chest goes a little lower than it would if I was laying on something. Give it a shot, record how it goes here.
 

spesmilitis

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weighted pulls ups: 45 lbs- 8. 35 5 reps. 25 6 reps. Personal Best. Note, now get some ankle weights to add more weight.

Incline bb press: 35's on each side. 8 reps, 6 reps. Personal Best.

Rows: 90 lbs - 7 reps middle setting. 5 then 3 reps of 65 for top setting. Personal Best.

Dumbell shoulder press: 50's: 5 reps then 4 reps. Personal Best.

some heavy ab work
 

"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.

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spesmilitis

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squat 150 5 reps. Personal best
115 14 reps. Personal best

deadlifts- 185 5x4. I did higher below, but guy pointed a few things wrong with my form. Do 200 next time.

hip extentions- start at 90 next time

hip abductors-

tried glut-hams on leg curl, but kept falling off. Try it with a spotter next time.

leg curls.
 

spesmilitis

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weighted pull ups: 45- 9, 35-6, 25-7. Dam, any other way to add weight besides a weightbelt and chain? Ankle weights could work, but my gym doesn't have em. PErsonal Best

inclind bb- 35 and 2.5 on each side- 6 reps, 5 reps. Personal best

Rows- 92.5- 7 reps. 5 reps, then 3 reps of 92.5-25. Personal Best

dumbell shoulder press- 50's- 7 reps. 5 reps then 1 of 40 lbs. Don't go up to 55 yet. Next time do 37.5's right after. Personal Best.
 

Throttle

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spesmilitis said:
Dam, any other way to add weight besides a weightbelt and chain?
Lots of possibilities:

- dumbell held between the ankles

- plate held between the thighs

- weight jacket / vest (you can make your own) or two fanny packs filled with something heavy (one in front and one in back)

- perform them one-handed :D

- eat more and gain some g.d. bodyweight, you skinny runt! :whistle:

(j/k, I know that's an ongoing battle for ya)
 

spesmilitis

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note: try glut ham on the presses, or with barbell and pad.

do a set of really light squats where you go as low as physically possible (with knee's behind toes and nuetral arch in back, of course).
 

Skilla_Staz

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If you push your butt/hips back rather than knees forward, it helps keep your knees behind your toes.
 

"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.

Read more...

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