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.
Not helpful or healthy, but still fun! 500 reps, baby!!
I deload the weights and go super light, and superset between biceps/triceps. End of session, arms are jello, super pumped, and I don't do anything else for the rest of the day but I feel like a beast. haha
Mostly I just do this every once in a while to shake things up. It's a time waster, but the pump I get after this is crazy. :)
Lemmy is still a small, but growing platform. It needs content if it wants to compete with Reddi. So I'm providing content. And brah, calm down, I posted 8 pictures. lol
It's not "creepy" to post pics of athletic people who inspire with their strength. And I don't only post to this community. I post to a LOT of different communities and I've also started and mod a fitness/strength community. On this instance and other instances.
There are few things worse than finding a cool-sounding community on Lemmy, then going there and seeing one post. So when I start a brand new community I try to put some content in it right away.
Thank you! :)
Yeah, looks like she could cause some major damage. Beast mode!
Yeah, it does! lol And she's built like a beast, so she looks like a warrior. lol
“You mirin, brah?!”
Aziz “Zyzz” Shavershian was a 22-year-old bodybuilder, stripper, and model based in Sydney. He became an internet sensation around 2008 with a slew of motivational videos that tracked his evolution from a skinny “sad cunt” to a god. He wanted to inspire other young rejects or outcasts to stop being “sad cunts”. Zyzz’s disciples—dubbed the Aesthetics Crew—followed his ideology of shredding at the gym to emulate “the Gods” and transform “jelly” (jealous) followers into “mirin’ (admiring) sick cunts.”
Awesome post, OP. Thank you!!
Because she wasn't really a russian asset. Also, even if ever single person who voted third party, and put their votes towards Harris, Harris still would have lost. That's how large the victory margin was for Trump.
Friend, Jill Stein and third parties weren't the reason you lost. I didn't vote for Trump and I think he'll be bad for things. But hopefully this inspires the DNC to change.
Agreed. We should have an age-limit for the president of the United States. Or at least a cognitive test.
Nope. She's right.
Why? Even if everyone who voted for Jill Stein, combined with everyone who voted third party, Harris still would have lost the election. That’s how large the margin was.
So exactly how did she betray the country? Because she ran third party? Which didn't change the election results at all?
And do you know how many people on Lemmy are now suddenly saying that we need a third party now, because they feel betrayed by the Democrats?
I'm sooo glad I voted socialist and stuck to my values. No soul-searching for me after the election! I did the right thing.
I don't think she was a plant though. The Green Party chose her. Do you think they are all plants then?
Super interesting to me that this holds true now, especially with a dictator like Trump being elected.