Solarpunk Strength Syndicate

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My next experiment: getting as fit as a college athlete—even though I'm 55! :) (slrpnk.net)

submitted 1 week ago* (last edited 1 week ago) by UniversalMonk to c/solarpunkstrength

5 comments fedilink

I 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.

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Meal prep: Chickpea, roasted red pepper, turkey stew (self.solarpunkstrength)

submitted 4 days ago by Track_Shovel to c/solarpunkstrength

1 comments fedilink

Here's the Roasted Red Pepper and Chickpea Stew with Ground Turkey recipe adapted for the Instant Pot:

Ingredients:

1 lb ground turkey (lean)

1 can (15 oz) chickpeas, drained and rinsed

2 red bell peppers, chopped

1 medium onion, diced

2 garlic cloves, minced

2 cans (14.5 oz each) diced tomatoes

1 can (14 oz) low-sodium vegetable broth

1 tbsp olive oil is can

1 tsp ground cumin

1 tsp smoked paprika

½ tsp ground turmeric

Salt and pepper, to taste

Fresh parsley or cilantro, for garnish (optional)

Instructions:

Sauté the Turkey and Vegetables: Set the Instant Pot to Sauté mode. Add the olive oil. Once the oil is hot, add the ground turkey. Break it up with a spoon and cook until browned, about 5-7 minutes. Add the diced onion, bell peppers, and minced garlic, sautéing until softened, about 5 minutes.
Add Spices and Liquids: Stir in the cumin, smoked paprika, turmeric, salt, and pepper. Add the diced tomatoes (with juices) and vegetable broth, scraping up any browned bits from the bottom of the pot to prevent the "burn" notice.
Pressure Cook: Add the chickpeas and stir to combine. Close the Instant Pot lid and set the valve to Sealing. Cook on High Pressure for 10 minutes. When the cooking time is up, allow the pressure to naturally release for 5 minutes, then perform a quick release for any remaining pressure.
Serve: Open the Instant Pot, stir the stew, and adjust seasoning if necessary. Garnish with fresh parsley or cilantro, and serve with quinoa or brown rice for an added protein boost.

This Instant Pot version speeds up the cooking process while still allowing the flavors to meld beautifully. You can freeze leftovers for later use.

For more Instant Pot recipes, try sources like Pressure Cooking Today or Instant Pot Recipes.

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Musclewiki - Select a muscle, and it provides you with exercises to work out the selected muscle (musclewiki.com)

submitted 4 days ago by UniversalMonk@lemm.ee to c/solarpunkstrength

0 comments fedilink

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Presses and dumbbell snatches (slrpnk.net)

submitted 4 days ago by Track_Shovel to c/solarpunkstrength

0 comments fedilink

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Solarpunk Sweat Grind of the Day (self.solarpunkstrength)

submitted 6 days ago by UniversalMonk to c/solarpunkstrength

0 comments fedilink

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.

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Solarpunk Sweat Grind of the Day (self.solarpunkstrength)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

0 comments fedilink

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.

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HSPUs and Swings (slrpnk.net)

submitted 1 week ago by Track_Shovel to c/solarpunkstrength

0 comments fedilink

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How to train, eat and sleep like an Olympic champion (www.cnn.com)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

0 comments fedilink

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Solarpunk Sweat Grind of the Day (self.solarpunkstrength)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

1 comments fedilink

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.

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Solarpunk Sweat Grind of the Day (self.solarpunkstrength)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

0 comments fedilink

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.

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What I learned: Over 50 Olympic athletes’ daily routines (owaves.com)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

0 comments fedilink

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Three-time Olympian Lolo Jones on Mental Toughness and Training (asweatlife.com)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

1 comments fedilink

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College Rowing Series: A Day in the Life.. (www.readysetrow.com)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

1 comments fedilink

So many of you ask me, "Can I do it?" You are referring to rowing in college. I actually think the correct question is "Do you WANT to do it?" There is absolutely a rowing program for everyone out there - no matter your size or your speed. What is common among all teams is that it will require you to dedicate time to the sport. How much time may vary widely depending on the program you select. Our first article details a Day in the Life of a College Rower.

After interviewing our first several college athletes, 100% of them row in the morning during the 20-Hour Season. Alarms go off between 4:50-5:30am five days a week and they all also practice on Saturdays (usually that alarm goes off around 7 or 7:30am). If you are not a morning person or can't possibly imagine getting up that early, you may want to think about this and find out if the programs you are looking at practice in the morning. I can't tell you, that you do get used to it, but you will have nights/mornings that test you.

All of the athletes also practice in the afternoon - some of them practice every day in the afternoon and some practice three times a week in the afternoon. Every athlete also described optional practices during the week or even on the weekends. Some athletes have a lifting practice right after a morning row and some have it in the afternoon in conjunction with an erg practice. Every athlete is rowing at least 6 times a week and erging at least 2 times a week during the 20-hour season. Some of those ergs may be on-your-own workouts or Captains' Practices.

Athletes are taking most of their classes in between the morning practice and the afternoon practice and some even reported finishing some homework during that time. Nearly every athlete commented on the immense time commitment and the need to balance your workload and execute time management skills. And although challenging, some reported that the required structure was resulting in greater efficiency and sometimes grades.

Athletes reported trying to get to bed by 10pm each night. Depending on your school, you may have to make special arrangements (study groups, office hours etc) to meet that bedtime. In the "off-season" for rowing the practices are optional and athletes are indoors erging and strength training. This often coincides with exams and most athletes are off the water from late November until early February unless their water is frozen... then you are off the water until it melts. Most teams take a spring/winter training trip in the second semester to get some water time.

I have heard several college coaches say something to the effect of: "There's academics, rowing and a social life. You can pick two." I actually think that is a fairly accurate statement. You can of course, have some amount of a social life, but the stereotypical party-social life that is portrayed in most TV shows is definitely not the life of a collegiate rower. Although these athletes described a strict and regimented schedule they all talked about the relationships they have made with their teammates and the satisfaction and fulfillment they find being a Varsity Athlete.

So the question isn't "Can you do it?" It's "Do YOU want to do it?"

Our College Rowing Series is based off interviews with several athletes currently rowing in college. We are not permitted to tell you who or where they are rowing, but all the athletes are rowing at DI or DIII programs across the United States.

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Here’s What A Day Of Training Actually Looks Like For An Olympic Athlete (www.bustle.com)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

1 comments fedilink

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Meal prep: lentil soup (www.wellplated.com)

submitted 1 week ago by Track_Shovel to c/solarpunkstrength

2 comments fedilink

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Meal prep: freezer burritos (www.delish.com)

submitted 1 week ago by Track_Shovel to c/solarpunkstrength

6 comments fedilink

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Solarpunk Sweat Grind of the Day: ARMS 500!! (self.solarpunkstrength)

submitted 1 week ago by UniversalMonk to c/solarpunkstrength

2 comments fedilink

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.

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Mixed bag (slrpnk.net)

submitted 1 week ago by Track_Shovel to c/solarpunkstrength

0 comments fedilink

Sub hand stand push ups (HSPU) for dumbbell press