This is awesome! Thanks for going into so much detail! I wish there were more posts like this.
Ok, ended up doing this last night, after my usual workout time. It was about 10 pm. Took me an hour and 15 minutes. Totally sucked. But I was watching tv while working out so make the time go easier.
Arms were trashed. And still feel trashed today! lol
Good points! I should have remembered telemarketing, I actually did that for 3 years! But two years in office, covid let us do it from home.
I’m surprised to hear a phone for $100 referred to as cheap.
Fair point. That was the cheapest I could find one that did GPS, cam/vid, and have some apps on it. I do have a crappy flipphone for $30, but I found out that girls I date like to text. A lot. So texting/sending pics/vids was something I found I needed.
But yeah, my gf has a $1,000 iPhone. I'm like wtf! lol
Good to know. I may have to revisit this idea.
In your experience, is making your own bread cheaper than just buying bread? Or do you do it for the love of making your own bread?
I like the idea of it, but if it ends up being more expensive anyway, I don't really wanna do it. It's just so easy to buy a loaf of bread at the store.
But I also like the idea of making some tasty bread and mixing in some protein powder so I could have protein bread. lol
I'll look into that. It gets quite cold here in the winter, but we have a LOT of sunny days.
I actually had to drop a huge chunk of my savings on a new water heater last year, so this could def be something I'll look into so I can plan ahead. Thank you!
We need this in my city. I recently got a very inexpensive e-bike and it will be perfect for this. But they are just now putting in decent bike lanes here. And the drivers here pretty much hate on bikes pretty regularly. lol
Love this.
This is an older post, but I wanted to add my thoughts since I recently joined slrpnk.
I work in an elementary school, and while I think homeschooling is a great concept, I also believe it should be paired with regular schooling.
I work with 2nd and 3rd graders, and one of the most important things I see them learning isn't just academics—it's social interaction. In the cafeteria, I've watched kids handle being excluded, figuring out how to blend in, or learning to stay away from certain situations. In the classroom, they have to navigate being paired with deskmates they might not like or deal with someone who talks too much. These are subtle but incredibly valuable experiences. I've noticed that adults who struggle socially often lack these skills. Public school, in my opinion, is an important training ground for navigating social life.
When it comes to academics, I think the foundations provided by schools are solid, but they could be enhanced at home. I wish there was an option where kids could attend school for half the day and then be homeschooled for the other half. That way, they’d get the best of both worlds—social learning from school and personalized education at home.
In my classroom, there are 26 students, one teacher, and me, a teacher's aide. Even with both of us, it's tough to give each child the individual attention they need. On top of that, most parents in my area don’t make sure their kids complete homework, even when we reach out to them directly. Homework often goes undone.
So, I think a combination of homeschooling and traditional schooling could be a great solution. But the key is parental involvement, which is sorely lacking these days.
Did you ever find an answer this? Maybe we should start our on community here?
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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Lighter one today, cuz I'm tired af.