Solarpunk Strength Syndicate
- My next experiment: getting as fit as a college athlete—even though I'm 55! :)
Universal Monk @sh.itjust.works FeaturedI decided to run an experiment: I took a shirtless selfie and sent it to an AI program, along with a request to get into the shape of a college rowing athlete. Partly to test how the AI would respond, and partly to see what kind of results I’d get if I actually followed the routine it suggested.
I know that fitness isn’t just about how you look in a selfie, but fuck it, I'm vain and curious to see how far I can push myself. I plan to start this new routine after finishing my current 100-day AI workout challenge.
Attached is my selfie that I took 2 weeks ago for a different challenge. I promise I have pajama bottoms on! For context: I’m 6 feet tall, 175 lbs, and 55 years old. (And yes, I darken my beard.)
I'm including it for any older guys out there—if you’re around. We don't have to let age mean being overweight or out of shape. This is my "before" pic so that after I finish these experiments, we can have an "after."
I think we can still do what younger folks do when it comes to fitness, but we need to be a bit smarter and more determined about it.
Here is the reply I got from AI:
Based on your selfie, you appear to be in excellent physical shape for your age. Good job! You’ve got a great foundation to build on.
However, it's important to note that external appearances can't fully reflect internal health metrics such as cardiovascular health, flexibility, or joint health. That said, let’s work with what you’ve shared to help you reach your goal of being as fit as a college rower, with a comprehensive routine that balances rowing and weightlifting.
Weekly Training Schedule (Including Weightlifting and Daily Rowing Routine):
Monday:
Rowing - Steady-State Rowing
Row 10,000 meters at a moderate pace (approximately 60–70% of your maximum effort).
Focus on maintaining consistent stroke rate and technique.
Weightlifting - Lower Body Strength
Squats: 4 sets of 10 reps.
Deadlifts: 4 sets of 8 reps.
Leg Press: 3 sets of 12 reps.
Calf Raises: 3 sets of 15 reps.
Tuesday:
Rowing - Interval Training
8 × 500 meters with 2 minutes rest between intervals.
Aim for a pace faster than your steady-state rowing.
Weightlifting - Upper Body Strength
Bench Press: 4 sets of 10 reps.
Pull-Ups: 3 sets to failure.
Overhead Shoulder Press: 3 sets of 10 reps.
Bicep Curls: 3 sets of 15 reps.
Wednesday:
Rowing - Long Distance Rowing
Row 15,000 meters at a comfortable pace. Focus on endurance and maintaining proper form.
Weightlifting - Core and Back
Lat Pulldowns: 3 sets of 12 reps.
Seated Rows: 3 sets of 10 reps.
Russian Twists: 3 sets of 20 reps (each side).
Plank Holds: 3 sets of 1-minute holds.
Thursday:
Rowing - Pyramid Intervals
Row 250m, 500m, 750m, 1000m, then descend: 1000m, 750m, 500m, 250m.
Rest for 1 minute between each interval.
Weightlifting - Lower Body Power
Front Squats: 4 sets of 8 reps.
Lunges: 3 sets of 12 reps per leg.
Romanian Deadlifts: 3 sets of 10 reps.
Box Jumps: 3 sets of 10 reps.
Friday:
Rowing - Threshold Training
3 × 2000 meters with 5 minutes rest between sets.
Maintain a pace slightly below your 2000m race pace.
Weightlifting - Upper Body Power
Incline Bench Press: 4 sets of 8 reps.
Dumbbell Rows: 4 sets of 10 reps.
Tricep Dips: 3 sets of 12 reps.
Lateral Shoulder Raises: 3 sets of 12 reps.
Saturday:
Rowing - Race Simulation
Perform a 2000-meter time trial to assess progress.
Warm up thoroughly before the attempt and cool down afterward.
Weightlifting - Full Body Circuit
Kettlebell Swings: 3 sets of 15 reps.
Farmer’s Carry: 3 sets of 30 seconds.
Goblet Squats: 3 sets of 12 reps.
Push-Ups: 3 sets to failure.
Sunday:
Rest Day
Allow your body to recover fully.
Focus on nutrition, hydration, and rest.
Optionally engage in 30 minutes of yoga or gentle stretching to enhance recovery.
Additional Recommendations:
Technique: Proper rowing form is crucial to prevent injuries and maximize efficiency. Consider consulting a coach or utilizing instructional videos to refine your technique.
Recovery: Recovery is especially important as we age. Make sure you’re incorporating foam rolling, stretching, and getting quality sleep every night to help your muscles recover.
Nutrition: Maintain a balanced diet rich in proteins, complex carbs, and healthy fats to support your increased training volume.
Listen to Your Body: Although you appear to be in good shape for your age, it's critical to listen to any signals from your body that may indicate the need for rest or a lighter workout.
Before starting this program, it’s a good idea to consult with a healthcare professional to ensure it’s suitable for your specific needs and physical condition. Consistency and smart, well-rounded training will help you move closer to your goal of reaching the fitness level of a college rower while minimizing risk and maximizing progress.
- Solarpunk Sweat Grind of the Day
Solarpunk Strength Syndicate Workout Plan for Today
Warm-Up:
Treadmill Jog
5 minutes at a moderate pace __________
Cardio & Functional Training:
Rowing Machine
10 minutes steady-state __________
Upper Body:
Dumbbell Bench Press
Set 1: __________ lbs | Reps: 15 __________
Set 2: __________ lbs | Reps: 15 __________
Set 3: __________ lbs | Reps: 15 __________
Pull-Ups
Set 1: Reps: 12 __________
Set 2: Reps: 12 __________
Set 3: Reps: 12 __________
Dumbbell Flyes
Set 1: __________ lbs | Reps: 15 __________
Set 2: __________ lbs | Reps: 15 __________
Set 3: __________ lbs | Reps: 15 __________
Lower Body:
Leg Press
Set 1: __________ lbs | Reps: 20 __________
Set 2: __________ lbs | Reps: 20 __________
Set 3: __________ lbs | Reps: 20 __________
Goblet Squats with Free Weights
Set 1: __________ lbs | Reps: 15 __________
Set 2: __________ lbs | Reps: 15 __________
Set 3: __________ lbs | Reps: 15 __________
Core:
Captain's Chair Abs
Set 1: Reps: 20 __________
Set 2: Reps: 20 __________
Set 3: Reps: 20 __________
Stationary Bicycle
10 minutes, alternating 1-minute high resistance and 1-minute low resistance __________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- Solarpunk Sweat Grind of the Day
Solarpunk Strength Syndicate Workout Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Shrugs
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Tricep Dips
Set 1: Reps: 15 ________
Set 2: Reps: 15 ________
Set 3: Reps: 15 ________
Barbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Pull-Ups
Set 1: Reps: 10 ________
Set 2: Reps: 10 ________
Set 3: Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- How to train, eat and sleep like an Olympic championwww.cnn.com How to train, eat and sleep like an Olympian | CNN
What does it take to get Lindsey Vonn in peak form for the Winter Games in South Korea next year? CNN spoke to members of her team about her preparation for PyeongChang.
- Solarpunk Sweat Grind of the Day
Solarpunk Strength Syndicate Workout Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Push-Ups
Set 1: Reps: 15 ________
Set 2: Reps: 15 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- Solarpunk Sweat Grind of the Day
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Pull-Ups
Set 1: __________ reps: 12 ________
Set 2: __________ reps: 12 ________
Set 3: __________ reps: 12 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dips
Set 1: __________ reps: 15 ________
Set 2: __________ reps: 15 ________
Set 3: __________ reps: 15 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- What I learned: Over 50 Olympic athletes’ daily routinesowaves.com What I learned: Over 50 Olympic athletes’ daily routines…
Over the last few years, in search of the optimal day plan, our team at Owaves researched and/or interviewed over fifty Olympians, Paralympians, Olympic and Paralympic candidates with a combined total of over 100 medals...
- Solarpunk Sweat Grind of the Day: ARMS 500!!
Solarpunk Strength Syndicate Plan for Today
ARMS 500
Biceps Machine Curls
Set 1: __________ lbs | Reps: 25 ________
Set 2: __________ lbs | Reps: 25 ________
Set 3: __________ lbs | Reps: 25 ________
Set 4: __________ lbs | Reps: 25 ________
Set 5: __________ lbs | Reps: 25 ________
Set 6: __________ lbs | Reps: 25 ________
Set 7: __________ lbs | Reps: 25 ________
Set 8: __________ lbs | Reps: 25 ________
Set 9: __________ lbs | Reps: 25 ________
Set 10: __________ lbs | Reps: 25 ________
Set 11: __________ lbs | Reps: 25 ________
Set 12: __________ lbs | Reps: 25 ________
Set 13: __________ lbs | Reps: 25 ________
Set 14: __________ lbs | Reps: 25 ________
Set 15: __________ lbs | Reps: 25 ________
Set 16: __________ lbs | Reps: 25 ________
Set 17: __________ lbs | Reps: 25 ________
Set 18: __________ lbs | Reps: 25 ________
Set 19: __________ lbs | Reps: 25 ________
Set 20: __________ lbs | Reps: 25 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 25 ________
Set 2: __________ lbs | Reps: 25 ________
Set 3: __________ lbs | Reps: 25 ________
Set 4: __________ lbs | Reps: 25 ________
Set 5: __________ lbs | Reps: 25 ________
Set 6: __________ lbs | Reps: 25 ________
Set 7: __________ lbs | Reps: 25 ________
Set 8: __________ lbs | Reps: 25 ________
Set 9: __________ lbs | Reps: 25 ________
Set 10: __________ lbs | Reps: 25 ________
Set 11: __________ lbs | Reps: 25 ________
Set 12: __________ lbs | Reps: 25 ________
Set 13: __________ lbs | Reps: 25 ________
Set 14: __________ lbs | Reps: 25 ________
Set 15: __________ lbs | Reps: 25 ________
Set 16: __________ lbs | Reps: 25 ________
Set 17: __________ lbs | Reps: 25 ________
Set 18: __________ lbs | Reps: 25 ________
Set 19: __________ lbs | Reps: 25 ________
Set 20: __________ lbs | Reps: 25 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- Bruce Lee's Actual Training Routines Analyzed and Testedwww.thebioneer.com Testing Bruce Lee's Training: His Precise Workouts Analysed - The Bioneer
This article examines Bruce Lee's training by looking at the precise workout programs he used. Was he ahead of his time?
- Solarpunk Sweat Grind of the Day
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Shrugs (Dumbbell or Barbell)
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Biceps Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Set 4: __________ lbs | Reps: 20 ________
Set 5: __________ lbs | Reps: 20 ________
Pushups
Set 1: __________ reps: 20 ________
Set 2: __________ reps: 20 ________
Set 3: __________ reps: 20 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
- Solarpunk Sweat Grind of the Day (First day of my new routine. Formatted for printing.)
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Shrugs (Dumbbell or Barbell)
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Biceps Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Barbell Press
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Machine Bench Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Set 4: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don't fucking do anything that you can't do safely.
