Purefilth
Master Don Juan
21 of ANY squats is no fun with any weight
used to be leg day for me - 3 sets 21 squats on 50 -60 kg eugh horrible
used to be leg day for me - 3 sets 21 squats on 50 -60 kg eugh horrible
"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.
TheStig's Workout Log
- Thread starter TheStig
- Start date
"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.
Ehhhhh yeah, fvck that lol. On the subject of horrible ways to squat, my buddy who plays college basketball was telling me about part of their workout the other day. Squats for 2.5 minutes with 100 lb (~45 kg), as many reps as possible...I think he said he got somewhere around 115 reps, and that he wanted to die it was so bad
Purefilth
Master Don Juan
fvck off, thats disgusting!
^^Yeah, tell me about it
Anyway
Hypertrophy Day
Bench Press
15 x 135 lbs
10 x 205 lbs
10 x 225 lbs
6 x 245 lbs
2 x 275 lbs
11 x 225 lbs
T-Bar Row
10 x 2 45 lb plates
10 x 3 plates
6 x 4 plates + 2 dimes (gainz)
Incline Bench Press
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs
6 x 205 lbs
Toes To Bar/Pullup Supersets
8 TTB 8 PU
8 TTB 8PU
7 TTB 7 PU
Rear Delt Flies (first time doing these in who knows how long)
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
Dumbbell Flies
10 x 30 lbs
10 x 35 lbs
10 x 40 lbs
Dips
15, 15, 10
- - Finisher - -
10 Front Squats (135 lbs)
10 Ab Rollouts
3 sets each non stop
Whooo, that was a killer. Got a fvcking nasty pump from those toes to bar pullup supersets too, it hurt so fcking goood
Anyway
Hypertrophy Day
Bench Press
15 x 135 lbs
10 x 205 lbs
10 x 225 lbs
6 x 245 lbs
2 x 275 lbs
11 x 225 lbs
T-Bar Row
10 x 2 45 lb plates
10 x 3 plates
6 x 4 plates + 2 dimes (gainz)
Incline Bench Press
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs
6 x 205 lbs
Toes To Bar/Pullup Supersets
8 TTB 8 PU
8 TTB 8PU
7 TTB 7 PU
Rear Delt Flies (first time doing these in who knows how long)
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
Dumbbell Flies
10 x 30 lbs
10 x 35 lbs
10 x 40 lbs
Dips
15, 15, 10
- - Finisher - -
10 Front Squats (135 lbs)
10 Ab Rollouts
3 sets each non stop
Whooo, that was a killer. Got a fvcking nasty pump from those toes to bar pullup supersets too, it hurt so fcking goood
"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.
^^Thanks man!
Another great lift here
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1 x 295 lbs eaaasy
0 x 305 lbs but I don't know why I didn't get this
12 x 225 lbs however this made up for it
Front Squats
10 x bar
8 x 135 lbs
6 x 285 lbs
5 x 205 lbs
4 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs thought about going for a 2nd rep here, that's how 'easy' it felt haha
1 x 315 lbs gettin easier
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
Toes To Bar/Pullup Supersets
5 TTB 5 PU
x4
Pretty good overall, I think
Another great lift here
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1 x 295 lbs eaaasy
0 x 305 lbs but I don't know why I didn't get this
12 x 225 lbs however this made up for it
Front Squats
10 x bar
8 x 135 lbs
6 x 285 lbs
5 x 205 lbs
4 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs thought about going for a 2nd rep here, that's how 'easy' it felt haha
1 x 315 lbs gettin easier
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
Toes To Bar/Pullup Supersets
5 TTB 5 PU
x4
Pretty good overall, I think
Purefilth
Master Don Juan
Fvck me! - those frontsquats 
^^Thanks guys! And yeah Krueg it really is crazy how much of a difference small increments make when you're near a maximal level.
Anyway, worked out today at a crossfit gym my buddy goes to. Rogue Fitness sure does make some nice equipment. They had 4 sets of gymnastic rings too, so I did my toes to bar and pullups on those. Oddly enough, the toes to bar were a lot easier and gave a lot better of a burn (if that makes sense), and the pullups were SO much harder, because you have to use a ton of stabilizer muscles to keep the form strict.
Heavy Day
Conventional Deadlift
10 x 135 lbs (probably more reps than 10, I was doing some serious form checking, not that my form is bad or anything)
8 x 225 lbs
6 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
1 x 385 lbs
1 x 395 lbs
0 x 405 lbs (ah, it's a new max so it's cool)
Deficit Deadlifts(bar was at feet level)
6 sets of 1, with 315 lbs, about 30 seconds rest between each single, working on explosiveness
5 x 315 lbs
5 x 315 lbs
1 x 335 lbs
Dips(90 lbs on the belt, gainz here)
5, 5, 5, 5, 5, 5, 10 body weight
Toes To Bar/Pullup Supersets(on gymnastic rings)
5 TTB 5 PU
5 TTB 5 PU
5 TTB 4 PU
5 TTB
4 TTB
Finished off with some good old Bent Over Dumbell Row
10 x 110 lbs
10 x 125 lbs
8 x 140 lbs
Looking back, I can't believe the volume I had (37 sets)! I don't know if that's good or bad, I mean I feel good and my form was solid throughout, and I didn't take a terribly long time, about an hour and a half, maybe an hour and 45 min...I wasn't really paying attention. Can't get anywhere if you don't push yourself I suppose.
Anyway, worked out today at a crossfit gym my buddy goes to. Rogue Fitness sure does make some nice equipment. They had 4 sets of gymnastic rings too, so I did my toes to bar and pullups on those. Oddly enough, the toes to bar were a lot easier and gave a lot better of a burn (if that makes sense), and the pullups were SO much harder, because you have to use a ton of stabilizer muscles to keep the form strict.
Heavy Day
Conventional Deadlift
10 x 135 lbs (probably more reps than 10, I was doing some serious form checking, not that my form is bad or anything)
8 x 225 lbs
6 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
1 x 385 lbs
1 x 395 lbs
0 x 405 lbs (ah, it's a new max so it's cool)
Deficit Deadlifts(bar was at feet level)
6 sets of 1, with 315 lbs, about 30 seconds rest between each single, working on explosiveness
5 x 315 lbs
5 x 315 lbs
1 x 335 lbs
Dips(90 lbs on the belt, gainz here)
5, 5, 5, 5, 5, 5, 10 body weight
Toes To Bar/Pullup Supersets(on gymnastic rings)
5 TTB 5 PU
5 TTB 5 PU
5 TTB 4 PU
5 TTB
4 TTB
Finished off with some good old Bent Over Dumbell Row
10 x 110 lbs
10 x 125 lbs
8 x 140 lbs
Looking back, I can't believe the volume I had (37 sets)! I don't know if that's good or bad, I mean I feel good and my form was solid throughout, and I didn't take a terribly long time, about an hour and a half, maybe an hour and 45 min...I wasn't really paying attention. Can't get anywhere if you don't push yourself I suppose.
Purefilth
Master Don Juan
TheStig Looking back said:You can tap your body with a pencil forever and have nothing happen, or you can hit it with a hammer once and watch it explode.
And dont worry on the missed max after the volume set down beforehand
"How I Made Sure No Woman Ever Friend-Zoned Me Again"
She calls you when her car breaks down. When she needs help moving. When some guy she's actually dating treats her badly.
You're the listener. The reliable one. The guy who would treat her so much better, if she'd just open her eyes.
She won't. You trained her to see you as the low-effort option — the friend who requires zero risk and zero investment. Every favor dug the hole deeper.
The "22 Rules" break the pattern. You'll stop auditioning for a role she already cast and become the man she chases instead. It starts with Rule 1.
^^True, very true
Must...muster...energy..to...type...this...
Circuit Day
10 Front Squats (185 lbs, upped the weight by 50 lbs)
10 Push Presses (135 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Ab Rollouts
3 rounds
Then a 4th round of
10 Front Squats (185 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Toes To Bar
10 Pullups
Time from walking into the gym to walking out after finished = 25 minutes
Must...muster...energy..to...type...this...
Circuit Day
10 Front Squats (185 lbs, upped the weight by 50 lbs)
10 Push Presses (135 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Ab Rollouts
3 rounds
Then a 4th round of
10 Front Squats (185 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Toes To Bar
10 Pullups
Time from walking into the gym to walking out after finished = 25 minutes
^^Yeah good points
OOOHhhhhhhhhhhh man, no fvcking clue where the power came from today! But I love it!
Hypertrophy Day
Bench Press
15 x 135 lbs
15 x 205 lbs (Rep PR)
12 x 225 lbs
6 x 245 lbs
3 x 275 lbs
11 x 225 lbs
T-Bar Row
10 x 3 45 lb plates (instead of starting with 2)
10 x 3 plates
10 x 4 plates
Decline Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
5 x 265 lbs
Bent Over Dumbbell Rows(could say it was the highlight of today)
25 x 100 lbs
25 x 100 lbs
each arm....so that's...100 reps, 100 lbs
Kroc Row territory
Dips
12, 12, 12
Pullups
9, 9, 9, 9
Toes To Bar
8, 8, 4, 4
Ab Rollouts
10, 10, 10
Whew
OOOHhhhhhhhhhhh man, no fvcking clue where the power came from today! But I love it!
Hypertrophy Day
Bench Press
15 x 135 lbs
15 x 205 lbs (Rep PR)
12 x 225 lbs
6 x 245 lbs
3 x 275 lbs
11 x 225 lbs
T-Bar Row
10 x 3 45 lb plates (instead of starting with 2)
10 x 3 plates
10 x 4 plates
Decline Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
5 x 265 lbs
Bent Over Dumbbell Rows(could say it was the highlight of today)
25 x 100 lbs
25 x 100 lbs
each arm....so that's...100 reps, 100 lbs
Kroc Row territory
Dips
12, 12, 12
Pullups
9, 9, 9, 9
Toes To Bar
8, 8, 4, 4
Ab Rollouts
10, 10, 10
Whew
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Good day, the deadlift felt weird and heavier than normal..oh well, I think it's got something to do with how I completely destroyed myself last time lol
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 255 lbs
4 x 275 lbs (rep PR I think)
2 x 295 lbs (also I think this is a rep PR)
1 x 305 lbs
0.75 x 315 lbs (spotter helped just a hair....I may have been able to get it, but he started helping a bit early...that's what I get for having a random guy spot me)
10 x 225 lbs
Conventional Deadlift
5 x 135 lbs
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs (felt wayyyy heavier than it should have)
Deficit Pulls (bar at foot level)
5 sets of 2 with 315 lbs
then back to normal deadlift
5 x 315 lbs
5 x 335 lbs
3 x 355 lbs
Dips(100 lb dumbbell hanging from my waist.....GAINZ)
5, 5, 5, 5
Toes To Bar
5, 5, 5, 5, 5, 5
And then all I had left to muster, were 9 pullups lol
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 255 lbs
4 x 275 lbs (rep PR I think)
2 x 295 lbs (also I think this is a rep PR)
1 x 305 lbs
0.75 x 315 lbs (spotter helped just a hair....I may have been able to get it, but he started helping a bit early...that's what I get for having a random guy spot me)
10 x 225 lbs
Conventional Deadlift
5 x 135 lbs
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs (felt wayyyy heavier than it should have)
Deficit Pulls (bar at foot level)
5 sets of 2 with 315 lbs
then back to normal deadlift
5 x 315 lbs
5 x 335 lbs
3 x 355 lbs
Dips(100 lb dumbbell hanging from my waist.....GAINZ)
5, 5, 5, 5
Toes To Bar
5, 5, 5, 5, 5, 5
And then all I had left to muster, were 9 pullups lol
Awwwwww yeaaaaaah
Heavy Day
Front Squat
warmups
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
working sets
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs
then 5 deep high bar back squats (no box, 225 lbs), pause at bottom for a few seconds, just to stretch
Box Squats
5 x 225 lbs
5 x 295 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
1 x 405 lbs (failed 2nd rep)
I then realized there were 10 minutes til the gym closed, so I scrambled to do these:
Pullups(50 lb dumbbell on my belt)
5, 5, 5, 5, 5
Toes To Bar
20 reps, as fast as possible, the sets ended up being something like 8, 5, 4, 3...when I would hit failure, rest a couple seconds then try to bust out some more
Burn motherfvcker burn motherfvcker burn! (it's in a song)
Heavy Day
Front Squat
warmups
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
working sets
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs
then 5 deep high bar back squats (no box, 225 lbs), pause at bottom for a few seconds, just to stretch
Box Squats
5 x 225 lbs
5 x 295 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
1 x 405 lbs (failed 2nd rep)
I then realized there were 10 minutes til the gym closed, so I scrambled to do these:
Pullups(50 lb dumbbell on my belt)
5, 5, 5, 5, 5
Toes To Bar
20 reps, as fast as possible, the sets ended up being something like 8, 5, 4, 3...when I would hit failure, rest a couple seconds then try to bust out some more
Burn motherfvcker burn motherfvcker burn! (it's in a song)
"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.
Thanks dude
Circuit Day
10 Front Squats (185 lbs for 1st 2 rounds, 135 for 2nd 2)
10 Push Presses (135 lbs 1st round, 95 lbs for the rest)
10 Pullups
10 Ab Rollouts
4 rounds
then 10 more front squats (135 lbs) and 10 more pullups
Bout 25 minutes time, staying pretty consistent
Circuit Day
10 Front Squats (185 lbs for 1st 2 rounds, 135 for 2nd 2)
10 Push Presses (135 lbs 1st round, 95 lbs for the rest)
10 Pullups
10 Ab Rollouts
4 rounds
then 10 more front squats (135 lbs) and 10 more pullups
Bout 25 minutes time, staying pretty consistent
[S]alvatore
Master Don Juan
Good lifts. It's embarrassing that your lifts are double mine, yet you're 5 years younger than me.
Don't sweat it man, once a person hits maturity age doesn't matter...the playing field is even in that respect. So then other factors come into play such as experience and genetics, for example. You'll get there.[S]alvatore said:
Anyway, I've been in a real rut lately...
A rut of awesomeness!! haha
Hypertrophy Day
Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
7.5 x 245 lbs (it's kinda funny how on the 8th rep, I made it exactly halfway up, then it's like I hit a brick wall)
2 x 275 lbs
10 x 225 lbs
T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 4 plates (gettin easier...feelin some gaaaaaaaaaaaainz coming in the future)
Incline Bench Press
10 x 135 lbs
10 x 165 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs (REP PR)
Pullups
with 45 lb weight 8, 8, 5, 5
bodyweight 5, 4, 3
all were done with as little rest as possible in between...I was basically always riding the fine line of failing toward the end
Dips
12, 12, 12
you're right filth, dips get really boring, thought about doing more, but didn't want to haha
Rack Pulls(because I felt like it)
10 x 135 lbs
5 x 315 lbs
5 x 335 lbs
5 x 355 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs
Ab Rollouts(with a barbell this time)
10, 10, 10
Then 60 straight double unders, whoooooo, forgot how much they suck
A rut of awesomeness!! haha
Hypertrophy Day
Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
7.5 x 245 lbs (it's kinda funny how on the 8th rep, I made it exactly halfway up, then it's like I hit a brick wall)
2 x 275 lbs
10 x 225 lbs
T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 4 plates (gettin easier...feelin some gaaaaaaaaaaaainz coming in the future)
Incline Bench Press
10 x 135 lbs
10 x 165 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs (REP PR)
Pullups
with 45 lb weight 8, 8, 5, 5
bodyweight 5, 4, 3
all were done with as little rest as possible in between...I was basically always riding the fine line of failing toward the end
Dips
12, 12, 12
you're right filth, dips get really boring, thought about doing more, but didn't want to haha
Rack Pulls(because I felt like it)
10 x 135 lbs
5 x 315 lbs
5 x 335 lbs
5 x 355 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs
Ab Rollouts(with a barbell this time)
10, 10, 10
Then 60 straight double unders, whoooooo, forgot how much they suck
“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.